Fat

Here are some reasons as to why fat is important:

1. Our cell membranes are made up of two layers. In between these layers are molecules of phospholipids which provide structure for the cell membranes. And what is a lipid? A lipid is fat.
• Proteins, cholesterol and other molecules are found between the layers.
• Cholesterol is important for nerve cell function, sex hormone production, and the production of vitamin D from skin exposure to sunlight.
2. Provides a layer of protection for our internal organs against a certain level of trauma.
3. Serves as energy stores for the body.
4. Aids in the absorption of fat soluble vitamins.
• A, D, E, K - without fat these vitamins cannot be digested, absorbed, and transported throughout the body to exert their effects.
5. Makes food taste good.
• "Low-fat" foods always have sugar added to them to replace the flavour lost in processing.
6. Adds a sense of satiety, a sense of fullness, with a meal.

Fats to focus on:

• Monounsaturated fat.
• Liquid at room temperature.
• Olives, olive oil, canola oil (usually highly processed unless organic), almonds, pecans, hazelnuts, macadamia nuts, pistachio nuts, and avocado.
• Saturated fat.
• Solid at room temperature.
• Animal foods and tropical oils (coconut and palm).
• These tend to be higher in cholesterol
• Cholesterol is important for out cell membranes (see above).
• Omega-3 fatty acids
• A multitude of benefits
• Refer to the "Fish Oil Calculator" on right side of page

And if you don't believe me, here's is an example as to how fats help you stay lean:

My diet consists of approximately 35% protein, 15 - 20% carbohydrate, and 45 - 50% fat. My current body weight is 206 pounds (93.6kg) with a body fat of approximately 10%. Most of my fat comes in the form of coconut butter, red meat, milk, and some nuts. I don't eat any grains. I'll have the occasional cheat with corn products (nachos) or Miss Vicki's chips (I know, I know, they're cooked in oil that is reused increasing the chances of the oil becoming a trans-fat). I do consume dairy in the form of cheese (in an omelette) and milk (usually after a workout). I try to avoid, as much as possible, products with added sugar. I take my omega-3 supplements daily and try to get good quality sleep every night. Although shift work does screw with the body making nutrition all that more important.