|
Too Little Can Hurt
If you slash your fat intake to miniscule levels, or cut it out of your diet
altogether, you risk an essential fat deficiency. This is not a widespread
problem because Americans get their fill of fat. Even so, those athletes who
go to extremes in cutting fat have trouble absorbing sufficient amounts of
the fat-soluble vitamins A, D, E and K.
Furthermore, the health of cell membranes is jeopardized because low-fat diets
are low in vitamin E. Vitamin E is an antioxidant that prevents disease-causing
free radicals from puncturing cell membranes. It also helps in the muscle repair
process that takes place after exercise.
But Don’t Go Overboard
Too much fat in your diet causes weight gain and gradually leads to obesity
and related health problems. Excessive saturated fat in the diet can also
elevate cholesterol, particularly the dangerous type (LDL cholesterol). On
the other hand, polyunsaturated and monounsaturated fats have been shown to
cut cholesterol levels.
Total fat calories per serving / total calories per serving x 100% = % calories
from fat
(For example: 54 fat calories divided by 220 calories = .24 x 100% = 24% of
calories from fat)
If you don’t have a head for math and hate counting grams, simply populate your
diet with plenty of complex carbs. Fill up on whole grain breads, cereals, pastas,
beans, vegetables and fruits, and eat smaller portions of meats. You’ll
automatically eat a low-fat diet.
Essential Fats?
Of all dietary fats, only two polyunsaturated fatty acids—linoleic acid and
linolenic acid—are considered essential. In other words, your body can’t make
these fatty acids; you have to get them from food. These fats are involved
in:
- Normal growth
- The maintenance of cell membranes, arteries and nerves
- Keeping your skin smooth and lubricated
- Protecting your joints
- Breaking down and metabolizing cholesterol
|
