Not all fat is bad, nor does fat free mean you can eat as much as you like!
On average, Australians currently consume 40% of their calories from refined oils, grease –laden convenience foods, and trans-fatty-acid containing margarines, shortenings and vegetable oils. This figure is far more than the recommended intake of 15-20% of calories. However, not only the right amount of fats needs to be present in a diet, but the right kind and quality of fats and oils to make it healthful.
A great deal of talk about essential fatty acids (EFAs) has been milling around the health conscious, but what exactly are they?
EFAs are divided into two categories: linoleic acid (LA) and alpha-linolenic acid (LNA). Both EFAs have vital functions in all cells. Both are extremely sensitive to destruction with exposure to heat, light, oxygen, frying or hydrogenation. By definition, they are called essential because your body cannot make them, but they are required by every cell, so must be provided by food.
Common signs of deficiency:
- Dry skin
- Water retention
- Lack of energy
- Impaired brain function
- Skin conditions such as eczema or acne
- Food cravings
- Allergies
- Sluggish metabolism leading to obesity
- Arthritic conditions, tissue inflammation
- High serum triglycerides
- High blood pressure
- PMS
How Essential Fatty Acids help in weight loss
- Increase metabolic rate and energy levels, which means that we burn more calories. Instead of being used as a fuel, they are active in cell membranes and are converted into hormone-like prostaglandins.
- Help our kidneys excrete excess water held in tissues, water that makes you feel bloated and huge.
- Help decrease cravings which often result from not getting the nutrients we need.
- Elevate mood and lift depression – a major cause of overeating. Elevated mood also makes us feel like being more active.
So can I just use olive oil ?
The minor ingredients in virgin (unrefined) olive oil and refined rice bran oils are beneficial to our hearts and arteries, but they only contain LA (the EFA most people already consume excess of), and no LNA (the EFA missing in our diets).
So where do I get EFAs?
LNA:
- Cold water fish
- Flaxseed oil
- Flaxseeds/ linseeds
LA
- Sunflower seeds
- Evening primrose oil
- Safflower oil
Dosage recommendations: 3-6g per day.
“Good” fats play a vital role in energy production, stamina, recovery, healing and fat loss. They also improve brain function, skin condition, digestion, cardiovascular health, immune function, joint mobility and general health.
So make sure to decrease saturated fats, and increase your EFAs starting today !
