You’ve probably heard many times that fat in our diet makes us fat. But is that really true? Is fat really the main cause of overweight and obesity? In this article, we’ll look at the science behind this assumption and find out if fat really does make you fat.
What is the function of fat in our body?
First of all, we need to understand that fat is an important part of our diet and performs a variety of functions in the body. Not only does it provide energy, but it is also involved in the production of hormones, maintenance of cell structure, and absorption of fat-soluble vitamins. For example, our body needs fat to absorb vitamins A, D, E and K, which are important for our health.
In addition, fat helps insulate and protect our body. It forms a protective layer around our organs and helps retain heat to protect our bodies from cold. Fat also serves as padding to protect our joints and bones from impact and injury. Another important aspect of fat is its role in regulating hormones. Fatty tissue produces hormones that affect metabolism, reproduction and the immune system. A lack of fat can therefore lead to a disruption of hormone balance and potentially lead to a number of health problems.
Overall, fat is an indispensable part of a healthy diet and has many important functions in our body. However, it is important to focus on the quality of the fats we consume and to choose a balanced diet rich in unsaturated fatty acids.
The relationship between fat and body weight
The assumption that fat leads to obesity is based on the fact that fat has a higher energy density than other macronutrients such as carbohydrates and proteins. This means that fat contains more calories per gram than carbohydrates and proteins. For this reason, it could be argued that a diet rich in fat could lead to a calorie surplus and thus lead to weight gain.
However, there is no evidence that a high-fat diet automatically leads to weight gain. Many studies have now shown that there is no significant difference in weight gain between a low-fat diet and a high-fat diet. Some studies even show that a high-fat diet may be associated with less weight gain than a low-fat diet.
What are the different types of fat?
There are three main types of fats: saturated, monounsaturated and polyunsaturated fats. Saturated fats are found mainly in animal products such as meat and dairy products. They are solid at room temperature and are often referred to as “bad” fat because they can increase the risk of cardiovascular disease.
Monounsaturated and polyunsaturated fats are mainly found in vegetable oils such as olive oil and canola oil. They are liquid at room temperature and are often referred to as “good” fats because they can help reduce the risk of cardiovascular disease.
It is important to note that not all fats are created equal and that a balanced diet should consist of a variety of fats. A diet rich in unsaturated fatty acids, especially omega-3 fatty acids from fish and nuts, promotes good health.
In summary, fats are an important part of a healthy diet. However, it is important to focus on the quality of the fats we consume and to choose a balanced diet.
The role of carbohydrates and proteins?
As mentioned above, the assumption that fat leads to weight gain is based on the fact that fat has a higher energy density than carbohydrates and proteins. However, a diet rich in carbohydrates and proteins can also lead to weight gain, especially if it consists of refined carbohydrates such as white bread and sugar.
It is important to focus on a balanced diet that includes adequate protein and complex carbohydrates such as whole grains, vegetables and fruits. A diet rich in fiber and nutrients can help increase the feeling of satiety and control appetite. Thus, you can better control your weight.
Conclusion: Does fat now make you fat?
In summary, the assumption that fat automatically leads to weight gain is not scientifically based. In fact, a high-fat diet can help increase the feeling of satiety and control appetite, which can lead to an overall lower caloric intake.
However, it is important to note that not all fats are created equal and that a diet rich in unsaturated fats can help reduce the risk of cardiovascular disease.
Ultimately, a healthy diet is about balance and variety. A balanced diet that includes adequate protein, complex carbohydrates and healthy fats can help maintain a healthy body weight and also reduce the risk of chronic disease. With the support of your Weight Buddy, you will learn how to implement such a diet in the long run.
Losing weight can be quite frustrating. If aggravating diseases such as Hashimoto's, lipedema or drug therapies with cortisone or antidepressants are added to the mix, there seems to be no way out. As a nutritionist at My Weight®, I support my patients individually and personally on their way to their desired weight. Losing weight can and should be fun...and we work on that together! 😊
Maike - Weight Buddy® and nutritionist at My Weight®