Low Fat
Fat generally receives a lot of bad publicity with regarding the amount that is consumed within an individuals' diet. This is because it happens to be the most calorie dense of all the nutrients, containing 9 kcals for every gram. Therefore for those looking to lose weight they adopt a low fat eating regime. This involves reducing the percentage of calories consumed each day through fat.
Some individuals try to reduce fat completely and consume none, under the false illusion that fat is all bad and by not consuming any will lead to faster weight loss.
However some fat in the diet is essential. It is required for three main functions within the body.
- It is a good source of energy supplying nine kcal (38 kJ) per gram. Fat is used by the body during times of activity as fuel. Once the body has used up all of its carbohydrate based energy (glycogen) it turns to the body’s fat stores to provide the required energy.
- Vitamins A, D, E and K can not be absorbed into the body for usage if there is no fat in the diet as it is crucial in the absorption process.
- It is used in the formation and structure of nerves, muscles and blood vessels, as well as keeping the organs insulated.
So a lack of fat in the diet over a long period can seriously impair these processes, which in turn can lead to health related problems arising.
On a more superficial level, fat is also used to improve the smell and taste of many foods. Therefore if fat is completely removed from the diet, food may become bland and tasteless; making it less appealing to the consumer, which in turn will make adherence to the diet even harder.
Even though it is a low fat diet, it will still incorporate gaining approximately 20%-25% of the total daily intake of calories from fat. There are no real gains to be achieved by lowering the intake below 20%, unless under the supervision and instruction of a medical professional. It is also crucial the type of fat that is consumed, as not all fat is the same. Saturated fat is bad for the body and consumption should be kept to a minimum. Monounsaturated fat is a healthier fat, while polyunsaturated fat is between the other two on the continuum.
A low fat diet, unlike many of the other diets does not encourage a complete lifestyle change for the individual. Many people do eat more carbohydrates than fat, and more fat than protein. It is just the level of fat that requires adaptation from its present level to a lower level. For footballers who are looking to maintain or lose weight a low fat diet is the best option. This is due to the fact that it does not restrict the amount of carbohydrates consumed (a nutrient essential for energy during performance). It can also reduce potential health risks and is easier to maintain in the long term. Just remember that low fat does not mean no fat.