Fat is a ‘frenemy’ (a friend and an enemy), so it is important to understand the role it plays in the body, both good and bad.
Fat cells, like other cells in the body, have a cell membrane and a nucleus. These are essentially drops of triglycerides, or three fatty-acid molecules attached to a single molecule. Principally, white fat is for energy storage, and plays a role in the function of hormones such as oestrogen, leptin, insulin, cortisol, and growth hormone. Brown fat aids in thermoregulation (heat management in the body) and increased brown fat stimulation can aid in the prevention of obesity. Similar to brown fat, beige fat helps to burn fat, rather than store it.
Visceral fat is the result of the build-up of plaque inside the arteries. This results in the blockage of blood flow, causing the heart to be starved of oxygen. This increases the chances of a heart attack and stroke.
Fat is high in ‘energy’. A gram of fat provides nine calories where protein and carbohydrates only provide four calories.
A popular myth is that energy is ‘burned off.’ In fact, the atoms in fat and oxygen create carbon dioxide and water to make energy. The water is then excreted via sweat and urine and the carbon dioxide through the lungs.
Fat is essential to maintain normal body functioning. It transports the fat-soluble vitamins A, D, E and K around the body. These vitamins are essential to maintaining the body functioning. Fat cushions and protects our internal organs. Without this protection, the body’s internal organs would be exposed to damage. Particularly visceral fat, also referred to as “active fat” due to its ability to actively increase the risk of developing serious health problems such as cancer, strokes, heart disease, type 2 diabetes, liver and kidney disease, and Alzheimer’s.
Other fats are beneficial and necessary for health. A healthy fat level helps with temperature regulation, balances hormone levels, aids reproductive health, neurological function, balances blood sugar and a healthy metabolism.
Our bodies needs to store an essential amount of fat. If these stores become depleted, the body’s response is to turn a substantial proportion of the food consumed during your next meal into fat. This fat is then stored so a body’s fat stores do not become that depleted again. This is a key reason that people should eat regularly throughout the day.
If these new calories (from an excess intake of carbs, fat and protein), are not needed by the body, they will be stored as fat reserves. If these are not used at a later date for energy, they will be stored as fat. If this continues long term, then this can result in fat mass gain. In terms of gaining or losing weight, the emphasis is on total number of calories taken in versus the calories that are burnt every day, rather than whether the source of those calories is from fat, carbs, or protein.
To promote fat loss or prevent fat gain, aim to eat in a “deficit” (consuming 200-500kcal less than daily maintenance). Use the TDEE calculator to see what this looks like. In some instances, individuals may wish to gain fat, those should seek advice from a medical professional for guidance on achieving this safely. The body responds well to a high-protein diet when combined with regular exercise as this is particularly effective in preventing the accumulation of fat stores. This is due to the release of “fullness hormones” (such as cholecystokinin), as protein consumption improves metabolism.
Refined, processed foods that are high in carbohydrates and low in fibre, can also cause weight gain. Diets that are high in refined sugars and highly processed foods will lead to visceral fat. This is far more dangerous as a predictor of disease than subcutaneous fat. Instead, individuals should aim to replace these highly processed foods with more lean proteins, vegetables, and carbs such as sweet potatoes, beans, and lentils.
If you have any questions, please seek advice from a medical or fitness professional where you use boditrax, or get in touch with boditrax anytime via support@boditrax.com
Stubbs, R. J., Hopkins, M., Finlayson, G. S., Duarte, C., Gibbons, C., & Blundell, J. E. (2018). Potential effects of fat mass and fat-free mass on energy intake in different states of energy balance. European journal of clinical nutrition, 72(5), 698-709.
Kyle, U. G., Schutz, Y., Dupertuis, Y. M., & Pichard, C. (2003). Body composition interpretation: contributions of the fat-free mass index and the body fat mass index. Nutrition, 19(7-8), 597-604.
