When fat is good

Certain fats are good for you and as important as other food groups.

Agreed, it’s great to be thin. But when the ‘veins’ on your hands pop out and your face loses its glow, being thin doesn’t seem so great. On the contrary, the gaunt look just indicates that your body is craving for fat — yes, the same thing you avoided like the plague for a size zero figure. Unless you are obese, you shouldn’t deprive your body of all fats. The key is to use up your body fat, and as you approach your ideal weight — when you are within 10 to 15 kg of it — start eating regimented amounts. If you skip butter and ghee, don’t be surprised if you experience joint paints, lower backache and even problems with vision.

WHY FAT IS IMPORTANT
Fat is needed for normal growth and development. Primarily because it: Provides long-lasting energy Helps you feel full after eating Helps in the making of hormones Forms a part of the brain Forms cell membranes for every cell in the body Carries vitamins through the body Helps regulate body temperature Cushions the joints and helps them move smoothly. It also provides two essential fatty acids — linoleic and linolenic — that the body cannot make by itself. These strengthen the immune system, protect the autoimmune system and form a protective shell over your organs.

Saturated fats

Saturated fatty acids or saturated fats have all the hydrogen that carbon atoms can hold. These are usually solid at room temperature, and are more stable; they don’t combine readily with oxygen. . Sources: Home-made ghee, table butter, white butter, coconut oil, cheddar cheese and meat.
Unsaturated fats

Polyunsaturated and monounsaturated fatty acids are found in liquid oils of vegetable origin. Polyunsaturated oils are liquid at room temperature and in the refrigerator. They help your body get rid of newly formed cholesterol, thus keeping blood cholesterol level down and reducing cholesterol deposits on artery walls. Sources: Safflower, sesame, soy, corn, sunflower seeds and nuts such as pista, almonds, cashewnuts and walnuts. Monounsaturated oils are liquid at room temperature but solidify when refrigerated. These may also help reduce blood cholesterol as long as the diet is very low in saturated fat. Sources: Olive, canola and peanut oils and avocados.
Omega 3 fatty acids are also a part of unsaturated fats. They reduce blood pressure and stimulate blood circulation. It will also give you glossy hair and rid you of varicose veins. Sources: Salmon, mackerel, walnuts and flax seeds.

HOW I EAT FAT

There is a major difference between good fat and bad fat.Any fat from natural sources like avacados, nuts, coconut, sesame and whole milk paneer is very important for the body.
I drizzle raw olive oil on my pizzas, soups and salad or even put ghee in my food. But remember, when the oil is fried it is no more good fat. Good fat is especially important for women as the fat on the thighs and buttocks prepares the body for motherhood. However, moderation is the key.