Fats don’t make you fat!

Fats also do NOT make you fat. ⬅️ Read that again!

Fats are super important in many aspects of homeostasis.

Current recommendations are 20-35% of total caloric intake from fats. There are many classifications of fats- monounsaturated, polyunsaturated (omega 3 vs omega 6), saturated fats, and trans saturated fats. Trans saturated fats are mostly man-made and to be avoided (except for very small amounts naturally found in dairy products and beef fat), but our bodies need a combination of all of the rest.

Omega 6 fats in their natural forms (think nuts and seeds) are beneficial, however when we start refining them into seed oils (think corn, cottonseed, safflower oil), we tend to overconsume these at the expense of omega 3 fats.

Having these in the right ratio of ~ 2:1 (omega 6 : omega 3) is most optimal for health. Saturated fats are also needed for health and wellness.

Research shows that some athletes will restrict fats for body composition goals. However, long-term restriction can lead to decreased diet quality and deficiency of fat soluble vitamins (D, E, A, and K). One study found that for the female endurance athletes studied, fat intake was the major distinguishing factor between healthy female runners and those with menstrual dysfunction.

Fat is also a major source of energy for training and competition, with some research looking at high-fat diets for endurance athletes, however more research is needed here.

Overall, recommendations for intake depend on the athlete, sport, training volume, fast vs slow-twitch muscle fiber fat utilization, and even past medical history.

If you are unsure where to start, or are overall scared of fat because of the last 20+ years of fat demonization in society, give us a call and let’s talk.

Sarah Szejn, RD