What Is Fat?
Fat is a very essential part of our diet and nutrition. We cannot live without fat. Small amounts of good fat are needed by our body to function properly and help us stay healthy from getting us infected with various diseases. Too much of fat can cause various problems like obesity, high cholesterol levels, high blood pressure etc. One is prone to heart attacks also.
What Is Fat Loss?
In the various diet routine, it seems we are even more unclear about what to eat and how much of it to consume, especially about its constituents i.e. protein, carbohydrates, and fibers and fat.
Fat is stored in the adipose tissue of our bodies, mostly under our skin or in our body cavity. Fat is also present in our muscles, though its quantity is very small. Body fat is also known as an energy storage depot. When you do not eat enough substances which provide energy, and it is in short amount in your bloodstream, the body detects it and calls on the fat reserved in your body for backup.
The Nutritional Breakdown For Fat Loss!
Carbs are an important source of fuel for our body. The only source of energy to our brain and the red blood cells (RBCs) is carbohydrates. This is not to say that fat is not important for our body.
However, if one wants to lose weight, it is better to let go off of some carbs and fat in return of some protein. Protein has many metabolic benefits for weight loss: it provides you satiety and stimulates energy expenditure and conserves muscles.
For better results, it is safe to exchange some of the carbohydrates, and fat for proteins to balance our diet for weight loss. Various studies have recommended eating in the following range according to the calories:
- Carbohydrates: 45–65%
- Fat: 20–35%
- Protein: 10–35%
The Recommended Dietary Allowance (RDA) for carbs is 130 grams per day. This is the necessary amount of carbohydrates required by our body to fuel our brain, our CNS and the red blood cells (RBCs). This is a necessity for our body or else, it will start breaking down protein which is required to maintain the blood sugar levels. This may lead to further problems related to sugar levels in our body.
To help you visualize some modifications, the table below summarizes a couple of options. These options include cutting on some calories from carbs and fat while simultaneously increasing protein intake to optimize the diet for weight loss:
|Recommended Ranges (% of calories)||Lower Carbs Higher Protein (% of calories)||Lower Carb & Fat, Higher Protein (% of calories)|
Important Points To Remember
Don’t Bank On Calories Alone
Though it is important to measure the intake of calories per day, but it is not sufficient. What depends even more than the number of the calories is the quality of the meals that you are consuming on a daily basis for your fat loss.
Complex Carbs Are Good
One should complex carbs which contain fiber. Vegetables are definitely better than sugar items like cakes and pastries.
Eat Lean Proteins
One should eat plant based proteins and at the same time, some lean proteins from meat and fish also.
Fats Have Advantages Too
Fats have some advantages too, some of which come from eating food rich in omega 3 fatty acids.
The Bottom Line
Modest changes in macronutrient intake can be useful for weight loss. Furthermore, these tweaks may not appropriate for everyone, particularly those having diabetes, kidney disease or other diseases affected by diet composition. As always, it is advised to check with a dietician or doctor before making these changes, particularly if you have medical concerns.
If you want to lose body weight, you will need to balance the calories that you eat every single day with your exercise. To keep track of the calorie intake, you should watch the nutrition labels on the food that you are willing to eat and then write them down to keep track of them.
One very easy way to start losing the fat in your body is to simply start jogging every day. During lunch time or after work hours, you can jog in one direction for 10 minutes and then turn around and jog back to where you started. It is that simple to a start.
However, you should eat and drink healthy foods to have a compounded effect on your body and reduce the fat in your body considerably and subsequently lead a healthy life.