Presented by:

Sarah Devine Course Educator

BS Health EducationEQF Level 4 Personal Training

Diploma in Weight Loss – Part I

Lesson 4

Does fat make you fat?

Lesson 3 Recap

Looked at the associated diseases with untreated

eating disorders

Understand the connection between eating

disorders and your mental health

Gained a positive insight of a behavioural change

plan

Lesson 4

• Course Agenda

You will learn why you need fat in your diet to

survive

You will gain the knowledge of the different fat that

is stored around your body

We explore the best oils to cook with and why

• Summary

• New Nutrition Challenge

• Q & A

Question Time…

Which type of fat is healthier to cook with at high heat?

MonounsaturatedPolyunsaturatedSaturated

Let’s Begin

Do we need fat?

Why do you think fat is important to have in our body?

The importance of body fat

Energy StoresMuscle Fuel Reserve for

emergency

Insulation

Padding

Cell membrane

Transportation

Raw Materials

Fat Cells

Men – 15% of body weight is fat

"apple" shape.

Women – 27% of body weight is fat

"pear" shape.

Sex Hormones

Oestrogen

Testosterone

Reproduction

Ovulation

Fat Cells

Types of fat tissue

White fat is important in energy metabolism, heat insulation and mechanical cushioning

Brown fat is found mostly in new born babies and is important for thermogenesis

Fat tissue is made up of adipose cells

White fat cells are large cells that have very little cytoplasm, only 15 percent cell volume

Small nucleus and one large fat droplet that makes up 85 percent of cell volume

What about liposuction?

Body Fat Calculator

Body fat is simply the amount of fat in your body compared to everything else (organs,

muscles, bones, tendons, water etc.)

Body Fat Percentage Women Men

Essential fat 10-12% 2-4%

Athletes 14-20% 6-13%

Fitness 21-24% 14-17%

Acceptable 25-31% 18-25%

Obese 32% plus 26% plus

1) Take a Look

2) Body Fat Callipers

3) The measurement method http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy

4) Body fat scales and monitors

5) DEXA Scanning

How to measure body fat

But what about hidden fat?

Visceral versus Subcutaneous Fat

Why is metabolic fat so DANGEROUS?

Subcutaneous fat is best defined as the fat that you can see

Subcutaneous means "beneath" (sub) "the skin" (cutaneous), this fat resides all over

Visceral fat is the secret fat

Visceral fat gets its name from viscera, which refers to the internal organs in the abdomen

Visceral Fat

DANGERS OF METABOLIC FAT

Visceral fat is a metabolically active organ

DANGERS OF METABOLIC FAT

Increase blood-clotting agents

Produce their own hormones (Hunger & oestrogen)

Raise blood sugar level

Inflammatory agents

Interfere with insulin functioning

Metabolic Syndrome

What fat should I be eating?

Should we choose low fat products?

Will low fat products help me lose weight?

The truth about low fat foods

Increased carbohydrates

from sugar, refined grains,

or other starches

Insufficient fat in the body Healthy bile release requires

fat

Blood sugar balance requires

fat

Protein utilization requires fat

Hormone balance requires fat

Detox requires fat

Weight loss and weight management

requires fat

Bad Fats - AVOIDANCE

Trans Fat-man-made fat found in some margarines or packaged baked

Saturated Fat-found in meats, butter, cream, or ice cream, and other foods with animal fat

Trans Fats

Trans fats are created by a process called hydrogenation

Hydrogenation is a process by which vegetable oils are converted to solid fats simply by adding hydrogen atoms

Why hydrogenate?

Hydrogenation increases the flavour and shelf life of foods

Cheap to produce

Trans Fats

High cholesterol

Type 2 diabetes

Heart disease

Skin problems

Look at food labels

What fat can I eat?

Fats

Children aged 2 to 3 - total fat limited 30%-35% of total calorie intake

Children aged 4 to 18 - total fat limited 25%-35% of total calorie intake

Adults aged 19 and older - total fat limited 20%-35% of total calorie intake

Monounsaturated fat (MUFAs)

Fat molecules are not saturated with

hydrogen atoms. Each fat molecule has one unsaturated carbon

bond in the molecule

Improves blood cholesterol levels by

lowering LDL levels in your blood, which can decrease your risk of

heart disease and stroke

Oils that contain monounsaturated fats are typically liquid at room temperature

Provide us with essential nutrients - Oils

rich in MUFAs contribute vitamin E to

the diet

Foods containing MUFAs

olive oil peanut oil safflower oil sesame oil

avocados peanut butter nuts and seeds

Polyunsaturated fat (PUFAs) Polyunsaturated fats are simply fat molecules that have more than one

unsaturated carbon bond in the molecule, this is also called a double bond

Oils that contain polyunsaturated fats are typically liquid at room temperature

Polyunsaturated fat is good for our health, especially those from oily fish, (Omega 3)

Omega-3 polyunsaturated fatty acids protect us from heart disease as they lower blood cholesterol levels, help reduce joint problems in general, and some skin diseases

Also contribute to Vit. E in the diet

Foods containing PUFAs

Oily fish (sardines, mackerel, trout, salmon and herring)

corn oil

Soya bean oil

sunflower oil

fatty fish such as salmon, mackerel, herring and trout

Some nuts and seeds such as walnuts and sunflower seeds, tofu and soybeans

Omega-3

Type of polyunsaturated fatty acids

Contain EPA & DHA, essential for heart health

Decrease the risk of arrhythmias (abnormal heartbeats), decrease triglyceride levels, slow the growth rate of atherosclerotic plaque and lower blood pressure

Good sources are seafood such as salmon, tuna, sardines, mackerel or shellfish, as well as walnuts, flaxseed, and canola and soybean oils

Tofu and other forms of soybeans, canola, walnut and flaxseed, and their oils. These foods contain alpha-linolenicacid (ALA), another omega-3 fatty acid

Nuts & Numbers -200kcal – 250kcal

8 Walnuts

10 Macadamia

10 Pecans

22 Cashews

22 Peanuts

29 Almonds

62 Pistachios

Which Oil do I use?

• Stability – Oils have different Flash point temperatures

• Heating oil above its smoke point causes it to oxidise, react with oxygen to from free

radicles

• Monounsaturated and saturated oils quite resistant to heat

• Polyunsaturated oils should be avoided as the double bonds are chemically reactive and

sensitive to heat

90% of the fatty acid – Saturated fat

Almost 50% of the fatty acids in coconut oil is the 12-carbon Lauric Acid

Coconut oil contains a lot of medium chain triglycerides, which are metabolized differently and can have therapeutic effects on several brain disorders

The medium chain triglycerides in coconut oil have been shown to increase 24-hour energy expenditure by as much as 5%, potentially leading to significant weight loss over the long term (MCT oil)

Coconut Oil

Very Resistant Oils

Butter –(90% Saturated fat)

It contains Vitamins A, E and K2. It is also rich in the fatty acids

Conjugated Linoleic Acid (CLA) and Butyrate, both of which have

powerful health benefits

Palm Oil – Mostly saturated & monounsaturated

Red Palm Oil (the unrefined variety) is best. It is also rich in

Vitamins E, Coenzyme Q10 and other nutrients

Avocado Oil

High levels monounsaturated fatty acids (MUFAs) –the fats associated with the heart health benefits of the Mediterranean diet

Helps to reduce harmful levels of inflammation in the body

Rich in antioxidants, carotenoids, Vit E, Chlorophyll

Provides a very highest flash point – a fiery 520

degrees F

Olive Oil

Olive oil is well known for its heart healthy benefits

It can raise the good HDL cholesterol and lower the levels of oxidized LDL cholesterol circulating in your bloodstream

Studies on olive oil show that despite having fatty acids with double bonds, you can still use it for cooking

Fatty Acid Breakdown Saturated – 14%

Monounsaturated – 75%

Polyunsaturated – 11%

Different Oils

Fish Oil - Rich in the animal form of Omega-3 fatty acids, which are DHA and EPA.

Never use for cooking

Flax Oil – Rich in the plant form of Omega-3, Alpha Linolenic Acid (ALA)

Never use for cooking

Nut and Seed oils?

Nut oils are rich in polyunsaturated fats which make them a poor choice for cooking

The same applies to peanut oil. Peanuts technically aren’t nuts (they’re legumes) but the composition of the oil is similar.

An exception is macadamia nut oil, which is mostly monounsaturated (like olive oil), you can use macadamia oil for low- or medium-heat cooking.

Seed and Vegetable oils – Rich in Omega 6 fatty acids so should not be used in cooking but probably avoided all together for health

Soybean Oil, Sunflower Oil, Corn Oil, Cottonseed Oil, Canola Oil,Rapeseed Oil, Sesame Oil, Grapeseed Oil, Safflower Oil,Rice Bran Oil

Should I try a high fat diet?

What is a high fat diet?

Ketogenic Diet

Dr Russell Wilder in 1924help in treating epilepsy

High in fat, normal protein and low very carbohydrate

The body is in a state of ketosis –elevated ketone bodies in the blood

Body is forced to use the fat for energy instead of carbohydrate as there is insufficient amounts

Dangers of being in a ketogenic state

Metabolic Shift causes: fatigue, brain

fog, irritability & dehydration

Increased blood lipids leading to increased cholesterol for some

Micronutrient Deficiency – Thiamine, folate, iron, calcium,

potassium and magnesium

Dangerous?

Ketosis is described as being potentially dangerous as very

high levels of ketone bodies can make the blood acidic. A state

referred to as ketoacidosis, which can result in serious

illness in a very short period of time

Question Time…

Which type of fat is healthier to cook with at high heat?

MonounsaturatedPolyunsaturatedSaturated

Lesson 4 Recap

Why you need fat in your diet to survive

Understand the different fat that is stored around

your body

Explored the best oils to cook with and why

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Further Learning

To expand upon the subjects covered in todays lesson:

• Real world fat loss and functional strength – Lesson 7 Health & Fitness

• Anthropometric measurements – Lesson 8 Personal Nutrition

• Protein and fats for exercise – Lesson 4 Sports Nutrition

What is New in Your TOOL KIT

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Bonus Stop Smoking Video

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NUTRITON CHALLENGE 2

Challenge two is announced by Sarah on our twitter page

https://www.youtube.com/watch?v=11XyVumfJOk

Challenge Number 2?

Winner Receives Health and Wellness Package

Remember to rate the lesson and me

Lesson 5

Digestive Health For Weight Loss• We begin with looking at fad diets and why they don’t

work

• You will learn about your gut health, the risks with poor

digestion and weight gain

• What foods we should be eating and the benefits of

fermented foods

• You will gain insight to your bodies internal fuel system

Please feel free to contact us anytime

sarahdevine@shawacademy.com

Q&A