Dispelling the myths about fat in a healthy diet.
Most active people think they are supposed to avoid fat like the plague. Rumors abound: If you eat fat, you'll get fat. Fat instantly clogs the arteries or causes cancer. Fat slows you down. Fat is the worst thing you can put in your body.
While there may be an element of truth in some of these statements, there is also room for more education. If you obsess about every morsel of fat you eat (or rather, try not to eat), or are one of the many dedicated athletes who has become fat-phobic, keep reading. Your fear of fat may be exaggerated.
Myth: If you eat fat, you'll get fat.
Many thin people eat fat. Marathoner Bill Rodgers, for one, is known for his love of cheeseburgers, mayonnaise on pizza and other fatty foods. Yet, Bill's body is lean. Thin people who eat fat don't overeat calories.
Forget the "eat fat, get fat" theory and start counting calories, instead. If you eat excess calories, you will deposit body fat.
And, yes, if you overindulge, you can easily eat excess calories from fatty foods because of their nice taste, texture and aroma. Fat helps make food taste great.
If you avoid fatty foods, you will lose body fat only if you create a calorie deficit. If you cut out fat but eat excess calories, don't be surprised if the scale goes up.
The truth is fat adds satiety--the nice feeling of being satisfied after a meal. Satiety may actually reduce your desire to munch on yet another fat-free pretzel or cookie after a bulky but unfilling fat-free meal. Believe it or not, many of my clients have lost body fat after re-introducing an appropriate amount of dietary fat back into their fat-free regimen. A little peanut butter on a bagel can keep you satisfied for a long time.
Myth: Fat is a poison that leads to heart disease and cancer.
Without question, a diet high in saturated animal fats, fast food grease and obscene desserts may shorten your longevity. Fataholics who dismiss advice to lower their fat intake are fooling themselves. But a moderate fat diet differs from a no-fat diet. Most health professionals define a diet with 20 to 30% of total calories from fat as being health-protective. If you have low blood cholesterol or high levels of HDL cholesterol, a family history of longevity, no family history of heart disease and are lean, fit and healthy, you can include a reasonable amount of fat in your diet. Overfat, underfit folks with heart disease are the ones who need to severely restrict fat intake.
How much fat is reasonable? About 45 to 65 grams a day for active women, and 50 to 70 grams a day for active men. This comes to about 20 to 30% of calories from fat, and balances the recommended sports diet with 60 to 65% of calories from carbohydrates (to fuel muscles) and 10 to 15% of calories from protein (to build and repair muscles). This appropriate amount of fat provides fat-soluble vitamins such as vitamin E, allows for adequate protein-rich foods (such as extra-lean hamburger, low-fat cheese and peanut butter), and allows for easier participation in life (like eating in a restaurant, or enjoying a piece of birthday cake guilt-free).
Myth: All fats are bad.
Although all fats are equally caloric, some fats provide more health benefits than others. Olive oil; for example, is thought to be health protective. It is the foundation of the acclaimed heart-healthy Mediterranean diet. For centuries, folks in Italy and Greece have enjoyed, in good health, a 40% fat diet. Their diet is rich in monounsaturated fat from olive oil, not saturated fat from greasy meats and lard. Olive oil, in combination with their high intake of beans (such as chickpeas in salads and cannellini beans in minestrone soup), red wine, fresh seafood, fruits and vegetables may combine with their physically active lifestyle to enhance longevity.
If you are tired of counting fat grams, being nagged by a gnawing hunger or feeling like the oddball at social events because of your limited diet, you may want to reconsider your anti-fat stand and give yourself permission to add a little more fat to your diet. The first step is to start with a fat deemed to be healthful, such as olive oil. A natural with pasta or salad, olive oil offers a nice flavor, as well as other benefits. You'll feel satisfied, benefit from the higher intake of vitamin E (an antioxidant found in oils which has a health-protective effect and may help reduce the muscle damage associated with exercise), and be able to enjoy more variety and flavor in your diet.
A Mediterranean diet, including pasta, beans, fresh seafood, vegetables and olive oil, may be the winning plan for health and performance. Here's a sample high-carte (65%), adequate-protein (15%), and low-fat (20%) sports recipe for success: 4 oz. dry pasta, cooked; 2 tsp. olive oil; 2 Tbsp. Parmesan cheese; and seasonings like garlic, oregano, basil and salt. Add a salad with 1 tsp. olive oil, vinegar and seasonings and 1/2 cup chickpeas.
