The phrase "fat free" is often used on food labels to appeal to people who are health conscious or want to lose weight. Many consumers mistakenly assume fat-free food not only is healthier than food with fat but also is not fattening. This assumption is based on the idea that if you eat fat, you will become fat. The truth is avoiding fat will not help you lose weight and may even cause weight gain.
Fat Isn't Fattening
One gram of fat has 9 calories. Carbohydrate and protein both have 4 calories per gram. So when you eat fat, you are really just taking in more energy (calories) than if you had eaten the same amount of carbohydrate or protein. When you take in more calories than your body can use, that energy gets stored as fat--whether originally the calories were from fat, carbohydrate or protein. So it is really the extra calories, not the fat itself, that are fattening.
We Need Fat
We actually use dietary fat for effects like long-lasting energy and satiety (feeling full after eating), and the body uses it for things like cell membrane function, body temperature and brain regulation and nervous system activity. Fat also helps to make food more flavorful and give it a more pleasant texture.
Fat Versus Sugar
When fat is taken out of food, something needs to be put back in to make it taste good. That something is usually a lot of sugar. When you eat a food with lots of sugar, you don't use that energy right away; your body saves it for later as fat. In addition to flavor, fat also provides satiety, or the feeling of fullness after eating. Lack of sufficient fat in the diet can cause constant cravings or feelings of hunger. This can create a vicious cycle in which the person reaches for more fat-free food, which translates to more calories. This is why so many people take all the fat out of their diet but still have trouble losing weight.
Good Fat Versus Bad Fat
All fat is not created equal. We can actually improve our health by choosing healthy fats; these will help prevent feelings of deprivation and help with losing weight. Get your fats from sources such as healthy oils (olive, canola, coconut) nuts, avocados, seeds and fatty fish. Use animal sources such as butter and meats in moderation; these contain cholesterol whereas plant sources of fat do not. Healthy fats from plant sources help to increase HDL (good) cholesterol, which decreases the risk of coronary disease. Trans fat, or hydrogenated fat, is liquid oil that has been altered so as to be solid at room temperature. Scientific studies show this type of fat raises LDL (bad) cholesterol and therefore increases the risk of coronary disease.
The Bottom Line
Dependence on fat-free foods is actually counterproductive to the goals of weight loss and health. Fat plays an important role in health and wellness. A ideal diet plan encourages a balance of fat, protein and carbohydrate along with moderation, portion control and exercise. Some fat in your diet will help keep you feeling satisfied and in better control of your weight.
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