Updated: Aug 15
Fat is essential for the human body as it helps in effective functioning of hormones, for the brain, for lubrication of our joints, for protecting our organs, for better absorption of nutrients, reducing belly fat and improving our metabolic disorders like diabetes, bp etc.. Fat is also an energy source, which the body uses when required. When we don’t consume fat., it can become dangerous and life threatening too.
If fat is so good for us, what makes Fat a “bad word” and why do people get scared of having fats. 1 gram of fat is 9kcal vs. 1 gram of carbohydrates or protein is 4 kcal. So people who are looking to do weight loss and are looking for calorie control reduce or stop fats in their diets. We need to control our calories during weight loss, however not giving fats during weight loss will lead to cravings, lot of hunger, losing shine from the skin, tiredness.
Many people suffer from cholesterol, diabetes and other metabolic disorders. These disorders are linked to fat in the blood and in the body. So people think if they reduce fat from foods, fat will reduce from the body. Research shows and supported by medical associations that fat in the food does not translated into fat in the body.
There are good fats and not so good fats. Having good fats in moderation (upto 30% of our diet) is essential for healthy living. For adults in a day, having good fats like ghee (2 t-spoons), 1 to 2 cubes of cheese, a fistful of assorted nuts (30 grams), 2 tablespoons of full cream crud, and using approximately 5 t-spoons of seed based cooking oil per individual is very good for effective weight loss, absorption of nutrients, reversing diabetes, effective hormonal functioning.
Deepika Chalasani is a Clinical Nutritionist, Mind and Body Transformation Coach and co-founder of Fit4Life India, an integrated nutrition and wellness organisation for Indians that provides complete solutions, addressing health and wellness challenges of individuals by working on their overall well being. Deepika, Dietician & Nutritionist is based in Hyderabad, India and can be contacted via email firstname.lastname@example.org or Mobile +91 94910 11202.