Many people believe that the consumption of fats make you fat. However this is a widespread misconception. The truth is that the body needs fats in order to function properly. Rather it is the consumption of calories that makes you fat. Consuming more calories than what your body uses will make you fat. The opposite it just as true in that if you consume less calories than your body needs you will lose weight.
Intro
It is widely believed that fats make you fat. However this is not the case at all. The truth is that the body needs fats in order to function properly. Rather it is the consumption of calories that makes you fat. Consuming more calories than what your body uses will make you fat. Just as if you eat fewer calories than needed your body will lose weight.
Fats
Fats are needed in the diet and aid the digestion of fat soluble vitamins A, D, E and K. Fat is also useful as it is used as energy whenever the glycogen stores are depleted. This prevents the breakdown of protein and muscle. The amount of fat you should consume should make up between 15% and 30% of the calories you consume in a day. This isn’t a lot as 1g of far equals 9 calories. Compare this to protein and carbs where 1g of protein equals 4 calories and the same for carbs.
However there are fats that should be avoided at all costs. Two fats that should be avoided are saturated fats and trans fats. These are bade for your health by raising the levels of blood cholesterol. Instead you should be looking to get fats that are polyunsaturated and monounsaturated. These healthier types can decrease your blood cholesterol levels reducing your risk of heart disease.
So what is it that makes me fat If you are dieting or following a strict diet you shouldn’t cut fat out altogether. Rather you should concentrate on the calories you consume. When you consume more calories than your body uses you will put on weight. By consuming fewer calories than that needed by your body you will lose weight.
How many calories should I eat?
Your required calorie intake can be calculated by looking at your Basal Metabolic Rate (BMR). This will be based on your body weight and size. This is a calculation of the amount of calories your body needs just to function i.e. to keep your heart beating and your lungs breathing. Calculating your BMR can be done using the Harris- Benedict equation.
Harris-Benedict equation for BMR
Men (13.75 x w) + (5 x h) – (6.76 x a) + 66 = BMR
Women (9.56 x w) + (1.85 x h) – (4.68 x a) + 655 = BMR
W=weight in kg
H= height in cm
A=age
The resultant figure is a minimum amount of calories your body needs. Other factors such as your activity level need to be taken into account.
You must multiply your BMR by the activity factor. This is essentially a rating of your activity level.
Exercise 1-2 times per week BMR x 1.2
Exercise 2-4 times per week BMR x 1.4
Exercise 4-6 times per week BMR x 1.6
These calculations will give you a realistic idea of how many calories you need to consume. Therefore if you eat fewer calories than this figure you will lose weight. On the hand if you are wanting to gain weight then you will need to eat more calories than you calculated.
Conclusion
In conclusion it is not fats that make you fat.
The main reason for putting on weight or fat is overeating and consuming more calories than you need. It is easy to calculate how much you need in a day. Using this figure then you can keep a close eye on what goes in and control your weight the way you want.
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