Everyone everywhere seems to be banning carbohydrates from their diet plan because they have been led to believe that grains are only going to hinder their fat-loss progress.
On the other end of the spectrum, you have those who feel that eating fat is the biggest cause of obesity and avoid it at all costs. They seek out all the fat-free varieties of food on the shelves, hoping that eating a diet that'svery low in fat will minimize the fat they see on their bodies.
Low-fat was once the trend, but now low-carb is on the rise. Although carbs have taken the spotlight as the dietary offender, there are still those who believe that fat is the bad guy.
No matter what kind of diet you choose, it's important to know the main points about fat consumption.
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* Fat's Not the Problem
The very first thing that you need to keep in mind in all of this is that it's not dietary fat that's the problem with your waistline. It's calorie intake.
You don't get fat simply because you ate fat, and the reverse isn't any more true.
Excess fat is a sign of taking in too many calories on a day to day basis, thus causing your body to keep those excess calories in fat stores.
If you ate a high-fat diet but maintained a very low calorie intake, your body would simply burn up all the energy found in the fat you were eating so no new weight gain would be seen.
* Fat is a High-Calorie Food
One thing that you do need to know about fat's bad rap, however, is the fact that fat is quite calorie-dense food. For every gram of fat that you eat, you will take in nine calories. One gram of both proteins and carbohydrates equals just four.
So it is much easier to consume too many calories if you eat a high volume of high-fat foods, but it's not the actual dietary fat causing the problem. The issue would still be the amount of food eaten, not the type.
That is what you must always keep in mind when you see unnaturally fat-free foods.
* Type Of Fat Matters
It's going to make a difference what type of fat you're eating.
If you eat strictly good fats - such as those from salmon, olive oil, avocado, almonds and even dark chocolate - this will help your health and can actually help you get leaner.
If you are eating bad fats however, it's the opposite.
Focus your fat intake on the monounsaturated, unsaturated and polyunsaturated sources, along with the very important omega fats. Avoid trans fats and most saturated fats.
* The Benefits
What are fats even good for? Good fats improve your heart function, enhance insulin sensitivity and provide great satiety from the meals that you're consuming.
Fat takes a very long time to break down and digest in the body, and after consuming it you will find your hunger pangs are gone for a lengthy period of time.
Plus, dietary fat doesn't have any influence on blood sugar levels. It's the blood glucose highs and lows that can cause extreme hunger to set in, so by keeping your level more stabilized, you can avoid this big scary challenge to your diet.
Those who are using very low-fat diet plans often find that they are very ravenous throughout the day because of this. It can make sticking to a diet feel next to impossible.
Adding just 5-7 grams of dietary fat to a protein-rich meal filled with high-fiber vegetables is the best way to combat hunger on any diet plan.
* Monitoring Your Intake
When it comes to eating fat and avoiding getting fat, it's all about monitoring your intake.
Keep in mind that you must always maintain the calorie target that you're aiming to achieve, so you need to add any fats you eat to that calorie intake total.
If you fail to do this and just eat your fats freely, you will experience problems because of it.
The top food sources that you should be choosing to eat for your fat intake include nuts and natural nut butters, seeds, olive oil, flaxseed oil, coconut oil and sunflower oil, along with fatty fish and avocados.
The more often you can turn to these foods for your fats, the better off you'll be.
On the flip side, you want to avoid the saturated fat-rich foods such as dairy products as well as high-fat cuts of meat. These will not help improve your health and could set you back in progress.
Don't fear dietary fat. It can actually help you see success as long as you choose your fats wisely and integrate them into your diet properly.
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