Nutrition-Fat Gets A Bad Rap


I write a lot about weight loss and fat loss and how these contribute to health.
You have got to remember, however, that fat is not a villain. It is an
important nutrient for the health of your body and should not be ignored or
disdained.

The six dietary components necessary to the health of your body are protein,
carbohydrates, fats, vitamins, minerals, and water. Of these, protein, fats,
and minerals are used to help build the various components and systems of your
body. Protein, carbohydrates, and fat are the sources of energy for your body.

FAT AS A STORED ENERGY SOURCE

One of the first functions you normally are aware of is that fat is a major
source of energy stored in the body. While carbohydrates and protein are also
sources of energy, they are not as efficient as fat. While fat provides
approximately nine calories per gram, protein and carbohydrates only provide
approximately 4 calories per gram.

Carbohydrates are normally stored in the body as glycogen, a form of glucose
found in the liver and muscles. While some glycogen is stored to provide quick
energy, about four pounds of water are required to support one pound of glycogen
making it not very desirable or efficient as a stored energy source.

GLYCOGEN VS FAT FOR THOSE IN EXERCISE PROGRAMS FOR WEIGHT LOSS

While sustained physical activity is great for weight loss, many people put the
pedal to the metal and try to go as fast as they can whether running, swimming,
walking, or doing aerobics. Unfortunately, activities such as these when done
at high intensity levels tend to deplete the body's stores of glycogen first.
Since the activity cannot normally be sustained, most of the energy used up
comes from the glycogen stores. A slower version of the same exercise, done
over a longer period of time (a 45 minute walk versus a 10 minute run, for
example) will not trigger the release of the body's glycogen stores, but, as
energy is needed, will cause the breakdown of fat for use as an energy source.

While protein is also a potential source of energy, your body cannot store
protein per se. The protein "stored" in your body is in use in the form of
muscle or other tissue. In fact, protein is even used to make hemoglobin.
Hemoglobin is the part of red blood cells that carries oxygen to every part of
your body. If the body needs protein for energy, it has to begin breaking down
an existing structure, such as a muscle. Hmm! The heart and diaphragm are
muscles aren't they?

WEIGHT LOSS AND PROTEIN LOSS

If you want to lose weight, one of the most important items in your arsenal can
be a good structure of lean muscle mass. Muscle tends to burn more calories
than fat. Also, if you have built good muscles with lots of lean muscle mass,
you are more likely to be active, burning even more calories. If, however, you
restrict your intake of fat to extremely low levels, your body may begin
breaking down existing muscle tissue to supply its energy needs. This means
less lean muscle mass, fewer calories burned at rest, and less strength and
willingness or ability to participate in calorie burning activities.

The bottom line is that, as stored energy, your body cannot find anything better
than fat.

OTHER BENEFITS OF FAT In addition to this energy service, fat also has a few
other benefits for your body.

In addition to being a source of energy, some forms of fat, called fatty acids,
are one of the building blocks of the cell membranes which surround every cell
in the body. The manner in which the cell responds to hormones, participates in
the supply of nutrients and disposal of waste is dependent upon the health and
integrity of these cell membranes.

Fat helps to keep your skin essentially watertight and appropriately moist, and
is very important to your nerves, assisting them in the speedy transmission of
signals. Fat is also important for certain hormones, known as eicosanoids.
These are critical for various functions regulating events such as inflammation,
blood pressure and clotting, and labor. A little known fact is that an animal
which is lacking appropriate levels of fat cannot go into labor.

FAT AND VITAMINS
Without going into a major discussion of vitamins, you should be aware that some
vitamins, such as vitamin A and vitamin E, require fat for proper absorption and
use by your body.

FAT AND CHOLESTEROL

While fat was generally touted for many years as a contributing factor in high
cholesterol, studies have been emerging showing that there are good forms of
cholesterol (HDL) and bad forms of cholesterol (LDL). Some forms of fat
(polyunsaturated fats) actually improve the levels of these good forms of
cholesterol, some increase the bad cholesterol and good cholesterol (saturated
fats), and some (monounsaturated fats) have a relatively neutral effect.

EXAMPLES OF TYPES OF FATS

Saturated Fats: These tend to be solid at room temperature. Found mostly in
meat and dairy products, some vegetable oils, such as coconut and palm oils
(tropical oils) and butter (as opposed to margarine).

Polyunsaturated Fats: These are mostly from plant sources such as: safflower,
sunflower, soybean, corn, and cottonseed.

Monounsaturated Fats: These fats come from both plant and animal products,
such as olive oil, canola oil, and peanut oil. Some plants, such as avocados,
may also be sources of monounsaturated fats.

Let's remember this about fats in general. Like almost everything in life, too
much is bad and too little is bad. Take in too much fat and you may have
problems with heart disease, cancer, stroke, diabetes, hypertension, and
obesity. Take in too little, and you may have problems with dry skin, immune
system problems and decreased disease resistance, menstrual difficulties, loss
of muscle mass, and retardation of childrens' growth.


RESOURCE BOX: The author is retired from the military after 21 years on duty. A
graduate of the University of West Florida, 1973, he now makes his living online
with his own internet business. He has a blog on the subjects of health,
fitness, and weight loss at http://nodiet4me.blogspot.com