So, what exactly is fat?
There are two types of fat – white fat, and brown fat.
Brown fat is mostly found in larger quantities in infants, which is used to help generate heat to keep their bodies warmer.
As adults, we mostly have white fat. This white fat acts as your body’s storage system. Picture it as a savings account where your body stashes away extra energy for a rainy day. But sadly, unlike cash, you can’t withdraw it whenever you please. It remains reserved for when you need it most, like when your body is not getting enough calories. At one point in time, it is statistically probable that the human race was down to about 70,000 or so humans. Imagine that is what fits into many large stadiums. The humans who were able to survive were good at starving because food at times was very scarce. So, you can thank your ancestors for our ability to store fat so well.
Where does all this fat reside? Primarily in fat cells. Think of these cells as tiny balloons that can expand or shrink depending on how much fat they store. When you consume more calories than your body requires, these cells swell up like balloons at a birthday bash. Conversely, when you burn more calories than you consume, they deflate, akin to letting the air out of those balloons.
But what exactly does fat do in your body? Apart from being an energy reservoir, fat serves vital functions. It provides cushioning for your organs, helps regulate body temperature, and aids in the absorption of certain vitamins. However, here’s the catch: an excess of fat can spell trouble.
Extra fat, particularly around your midsection, can pave the way for various health issues. Once you pass a certain threshold, say over 20% body fat, the fat cells themselves start to act like their own organ. They start to interfere with your body's normal balancing mechanisms and cause more inflammation. This can lead to chronic illnesses. We’re talking about elevated blood pressure, heart disease, diabetes, and even cancer. That’s why it’s crucial to monitor your fat levels and strive to maintain a healthy weight.
Ever wondered how many calories it takes to shed a pound of fat? Brace yourself—it’s approximately 3,500 calories. Yes, you read that right. So, if you’re aiming to bid farewell to some fat, you’ll need to burn more calories than you consume. This entails paying attention to your diet and incorporating ample physical activity.
Speaking of diets, let’s explore some common high-fat foods and their caloric content:
Cheeseburger: Around 500-600 calories
French fries: Approximately 300-400 calories
Pizza (1 slice): Roughly 250-300 calories
Ice cream (1 scoop): About 150-200 calories
Now, I’m not suggesting you banish these foods from your life entirely. Instead, it’s
essential to enjoy them in moderation and offset them with plenty of fruits, vegetables,
and lean proteins.
Cracking the Code: Saturated vs. Unsaturated Fats
Saturated fats are like the solid fats you find in butter, cheese, and red meat. Think of them as the stuff that’s solid at room temperature. On the other hand, unsaturated fats are more like the liquid oils you use for cooking, such as olive oil and avocado oil. They stay liquid at room temperature.
Now, why does this matter? If you’ve ever put a drop of water in oil or vice versa, you can see that they don’t mix well. Your blood is made up mostly of water and proteins so the only way your body can digest fat and move it into storage or use it is to Surround it with molecules that make it dissolve in water better. If you don’t have enough of these molecules, (HDL) some of the fats can start sticking to areas of inflammation in your blood vessels. Not good, right? That’s why it’s a good idea to limit how much of it you eat.
But unsaturated fats? They’re like the superheroes of the fat world. They can help lower your bad cholesterol levels and keep your heart healthy. So, it’s smart to include more of them in your diet. Be aware, though, that all fats have 9 calories per gram whether it’s good fat or bad fat.
But where can you find these good fats? Here’s a list of common foods that are high in unsaturated fats:
Avocados: Creamy and delicious, these green gems are packed with healthy fats.
Nuts and Seeds: Whether it’s almonds, walnuts, or chia seeds, these crunchy snacks are loaded with unsaturated fats.
Olive Oil: Drizzle it over your salad or use it for cooking—either way, it’s a heart-healthy choice.
Fatty Fish: Salmon, trout, and sardines are swimming with omega-3 fatty acids, which are great for your heart.
Tofu: This plant-based protein is not only versatile but also a good source of unsaturated fats.
Dark Chocolate: Yes, you read that right! Dark chocolate in moderation can be good for you, thanks to its healthy fats.
See? Eating healthy fats doesn’t have to be boring. With so many tasty options to choose from, you can nourish your body and keep your heart happy at the same time.
So, there you have it—some information about fat. If you need any help with losing some of yours, feel free to contact Whole Family Medical Care for help with that.