The Skinny on Fat

• What is fat and why do we need it?

• The many benefits of fat

• The role of fat when considering optimal health and weight

What is fat?

• The fats and oils we consume are a collection of fatty acid molecules

• FA are made up of a chain of carbon atoms

• Chains are named according to the length of the carbon chain and the degree of saturation

Classifications and Sources

• Saturated (non-essential)

• Monounsaturated (non-essential)

• Polyunsaturated Essential

Omega 3 Omega 6

THE HUMAN BODY CANNOT DIGEST REFINED OILS

Avoid like the plague • Trans fats/Hydrogenated• Partially Hydrogenated• _______ oil ( name of polyunsaturated

vegetable oil) such as sesame oil, sunflower oil, olive oil etc

• Cold PROCESSED is a dirty trick on words (look for cold/expeller pressed/unrefined)

The Many Roles and Benefits of Fat in the Diet

• Building blocks for the brain• Calcium needs saturated fat for absorption• Provide a source of energy and energy

regulation• Important for the makeup of cell membrane• ADEK absorption• Healthy liver function (bile and cholesterol)• Necessary for adequate use of proteins• Imperative to managing the inflammatory

process• Makes food taste good

When the Diet is Low in Fat….

• Poor muscle tone• Dry hair/skin and poor nail health• Joint pain• Depression, anxiety, poor

concentration• Memory problems• Weight gain and inability to lose weight

Low Fat Diet =Weight Gain

Fat Intake Guidelines

• 30% Saturated

• 10% Polyunsaturated

• 60% Monounsaturated

What your body needs

• Experiment. Play with the various fat ratios and see how you feel.

• • How much is too much and how

will you know?Body temperature, energy, moods,

weight gain

o Fat as a weight loss tool

l

The first Two Weeks

• Eat as much healthy fat as you need to feel satiated

• Limit protein to 2-3 ounces per meal• Unlimited leafy greens and vegetables that

grown above ground• Eliminate starches, sugar and alcohol• Reduce fruit intake• Then…………………..

• Gradually add back in small amounts of starchy food, possibly lowering total fat intake

• Continue to observe your body’s response to what you are feeding it

• Do this for 2-3 months and take notes

• Lastly…………………

Moving the Body