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Want to keep your hormones more regular?

Amy Gorman

Last week I told you about protein and why it’s important in your diet. Instead of just telling you to eat more of it. Did you learn anything you didn’t already know? Did it twig anything in your memory when you went to choose snacks on the go, or plan out your dinner?


I want to help you understand the purpose of the foods you choose and why some may serve your goals more than others.


So this week I’m going to get stuck into fats. This one gets a really mixed bag of commentary. Some praise keto for its ability to help them feel more satiated and therefore drop weight. Others feel they could eat every form of fat and never ever stop, therefore turning them into a bottomless pit. Whilst others really aren’t sure what to do anymore and scramble for foods that they think resemble health.


I’m going to do my best to help you understand the benefits of fat, explain that eating fat doesn’t make you fat and share some simple swaps or guidance that will give you a framework to follow each day.


Sound good?


Good!



Why we need fat:


  • Fats allow for chemical reactions and vitamin transportation around the body.

    • Think about a sink full of dishes (shouldn’t be too difficult), you leave a tray to soak in soapy water and what happens to the oil in the tray? It doesn’t mix with the water, it floats around on top. This is like fat in the body.

    • Fat creates a protective membrane around vitamins and protein to help them move smoothly from one place, to where they are needed.

    • Some vitamins on react with fat - A, D, E and K are fat soluble. These are all key for eyesight, healthy skin, brain function, good sleep and mood.


  • It regulates hormone function.

    • Ladies, this one is especially important for you. It helps to maintain hormone balance and keep your menstrual cycle regular, which is why you may hear that a high fat (keto) diet is helpful if hormones are off, or things like eating chia seeds for hormone balance. One easy place to start could be looking at how much fat is in your diet to start with.

    • Gents, this is key for testosterone production. Too little fat and too little sleep play a big part in this dropping and with it - cheerio sex drive.


  • It supports your immune system.

    • Going back to that crazy molecule movement. Without those vitamins and minerals moving around, you’re not going to get what you need to be healthy. One part is making sure you consume the nutrients in the first place (hello vegetables and fruit), and the other is having the good fats to support it.

    • Plus having a small protective layer of fat in winter keeps up from being cold and struggling with colds and the flu all winter.


  • It’s an important fuel source.

    • We use fat as fuel in longer efforts or steady-state training. Think about going for a long run. Carbs are going to help you through hills, faster sections, and hitting a gust of wind (we’ll talk more about this next week). Whilst fat is going to keep you plodding along through the large majority - it’s our main source as we get into longer time domains as it takes longer to tap into, whereas carbs are faster releasing.


How do I get it and what should I be looking for?


You can very easily eat a lot of fat, very quickly and enjoyably by grabbing some fried food from the local takeaway. But I’m sure you’ve already worked out that’s not the best way to do it and from experience, it’s not going to make you feel great.


  • Unsaturated fat

    • More of this

    • Found in its natural state

    • Ease inflammation and improve blood cholesterol

    • Avocado, olive oil, avocado oil, oily fish, nuts, seeds


  • Saturated fat

    • Less of these (max 10%)

    • Solid at room temperature, liquid when heated

    • Butter, coconut oil, cheese, fatty cuts of meat, cured meats, cookies, pizza


  • Trans fat

    • Cut these out as much as possible

    • Used to extend the shelf life of foods and make them taste good

    • Create inflammation in the body, increase blood cholesterol, contribute to insulin resistance

    • Hydrogenated vegetable oils, fried foods, processed foods (cakes, snacks, crisps)


How much should I eat for my goals?


There’s a fairly broad range on how much fat you should each, from 20-40% of your daily intake.


  • For health reasons, keeping your menstrual cycle and testosterone is essential - to do that, we should aim for at least 20%.

  • Athletic people that seek better performance would aim for around 25% as this allows them to consume more carbohydrates for fast fuel and protein for recovery.

  • The general public should be looking at 30-35% of their daily intake. This looks like 1-2 thumb-sized servings per meal, from predominantly unsaturated fats.



What changes could you make this week to improve your energy levels and how you feel?

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