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| Fat is as critical a component of the diet as carbohydrate, protein or water. Fat supplies our bodies with essential fatty acids that can be found only in food. When fat is severely limited in the diet, eating loses some of its pleasure and some people (who may be trying to lose weight) compensate by eating greater amounts of fat-free, carbohydrate-rich foods. Perhaps the most serious outcome of a severely limited fat intake is the effect it has as other nutrients are eliminated from the diet. In other words, our bodies get more than twice the energy from fat as they do from protein or carbohydrate. When total energy intake is low -- which can easily occur with a very low fat or nonfat diet -- individuals may simply lack the fuel necessary to build muscle mass and repair tissue. Lack of energy is of special concern for those who exercise regularly. Despite frequent meals, these people may never feel full or satisfied and often lack sufficient energy to work out. Consuming a moderate amount of fat will cause food to be absorbed more slowly, allowing energy to be released into the muscles gradually and consistently. For example, eating a bowl of nonfat cereal with skim milk for breakfast can leave you hungry within an hour or two. How To Make Changes More important than the exact amount of fat in the diet is determining whether the diet is balanced, and whether a person is comfortable eating an appropriate amount of fat. For someone eating virtually no added fat, gradually adding small amounts would be more appropriate than trying to immediately increase fat intake to 20%. For example, because a bag of pretzels may be fat-free, people may eat a whole bag instead of a meal, taking in excess calories but not enough protein and other nutrients. The transition away from a limited-fat diet will be easier if done in small, gradual steps to balance the diet. There is no right or wrong way to make these changes as long one understands the importance of fat in the diet and is willing to try different things. |
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