I have seen people following a low-fat or fat-free diets. In recent years, fat has been thought of as an enemy number one . But as a nutritionist, I ask my clients to include fat in the diet because fat in diet helps burn fat from the body.
Not to be shocked guys! Let me help you to get the science behind the intake of fat in our daily diet. Fat is critical to the overall functioning of the body. Some of the keys roles it plays are in helping the body to use vitamins , development of the brain, energy, healthier skin, healthy cells, hormonal development and providing a protective cushion for the organs.
Fat can be divided into 3 groups:
- Unsaturated fats (monounsaturated fats & polyunsaturated fats),
- Saturated fats, and
For a healthy diet , trans-fatty acid has to be kept in control and the rest are healthy if taken in a proper ratio as per your body composition and the activity level.
The hormonal and metabolic benefits of eating more fat should be considered more that running behind calories and myths.
When the fat we eat hits our small intestine, it sets off a cascade of signals which includes the release of hormones such as CCK and PYY and Leptin. These hormones play a major role in appetite regulation and satiety and in-turn burn more calories; they leave you feeling full and satisfied.
Low-fat diets might have a negative impact on adipokines, hormones released specifically from your fat cells, which impact fat loss. One such hormone, adiponectin, is a true fat-burning hormone that works to enhance your metabolism and increase the rate in which fats are broken down, curbing your appetite. Whereas low-fat diets lead to lower the levels of adiponectin, which indirectly lowers the fat metabolism. The more satiated you are, the less likely that you’re going to sneak in snacks between meals . Nothing is worse than eating a lower-calorie diet especially low in protein & fat , that leaves your hungry all the time. Satiating fat leaves you feeling full.
In fact , diets with high amount of omega-3 fatty acids, create a greater sense of fullness than do meals with low levels of fatty acids.