Blog Series 1 of 6
It is wrongly assumed that the more fat in your diet the more fat on your body. Increased weight can only be achieved by overconsumption of calories. Each pound of body fat is about 3,500 calories. This equates to 12.3 Mc Donald’s 6-piece chicken nuggets! On the other hand, to burn one pound it would take a 200 pound individual, walking at 3.5 mph, 9.7 hours to burn 3500 calories.
Dietary fat contributes to weight gain or lack of weight loss due to it’s caloric density. Calories only come from fat, protein, carbohydrates and alcohol. Each has a different caloric density (calories/gram). Fat is the most dense, therefore overconsumption of high fat products significantly contributes to excess caloric intake and weight gain or a weight loss plateau.
Protein 4 cals/g
Carbohydrate 4 cals/g
Fat 9 cals/g
Alcohol 7 cals/g
It is extremely easy to over consume calories when fat is present in foods. A great example is the difference between peanut butter, apples and carrots. Each of the following is equal to 160 calories: 1.5 tbs peanut butter, 2 pieces of fruit or 3 cups of carrots. When fat is not present, you get a greater volume of food with fewer calories to help fill you up, contribute to satiety, and help with weight loss/maintenance.
The key takeaway is to consume high fat foods in moderation in the appropriate portion. The following foods are high in fat:
Nuts * seeds * trail mix * granola * oils * butters * Nut butters
Fried foods * desserts * restaurant dishes * ice cream * Avocado
Dark meat and poultry wtih skin * red meat * Dairy products
Sweets such as chocolate
Fat intake has far ranging effects on human health and disease. Not all dietary fat is created equal. Tune in every Monday for a new article in this 6 part blog series on dietary fat.
It is wrongly assumed that the more fat in your diet the more fat on your body. Increased weight can only be achieved by overconsumption of calories. Each pound of body fat is about 3,500 calories. This equates to 12.3 Mc Donald’s 6-piece chicken nuggets! On the other hand, to burn one pound it would take a 200 pound individual, walking at 3.5 mph, 9.7 hours to burn 3500 calories.
Dietary fat contributes to weight gain or lack of weight loss due to it’s caloric density. Calories only come from fat, protein, carbohydrates and alcohol. Each has a different caloric density (calories/gram). Fat is the most dense, therefore overconsumption of high fat products significantly contributes to excess caloric intake and weight gain or a weight loss plateau.
Protein 4 cals/g
Carbohydrate 4 cals/g
Fat 9 cals/g
Alcohol 7 cals/g
It is extremely easy to over consume calories when fat is present in foods. A great example is the difference between peanut butter, apples and carrots. Each of the following is equal to 160 calories: 1.5 tbs peanut butter, 2 pieces of fruit or 3 cups of carrots. When fat is not present, you get a greater volume of food with fewer calories to help fill you up, contribute to satiety, and help with weight loss/maintenance.
The key takeaway is to consume high fat foods in moderation in the appropriate portion. The following foods are high in fat:
Nuts * seeds * trail mix * granola * oils * butters * Nut butters
Fried foods * desserts * restaurant dishes * ice cream * Avocado
Dark meat and poultry wtih skin * red meat * Dairy products
Sweets such as chocolate
Fat intake has far ranging effects on human health and disease. Not all dietary fat is created equal. Tune in every Monday for a new article in this 6 part blog series on dietary fat.
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