Don’t Fear The Fat!
With 9 calories per gram, fats contain approx. twice as many calories as protein or carbs. There are different types of fats, though, and some of them are vital to your fitness performance. So don’t be afraid of fats – they’re not always the bad guys!
Omega-3 & Omega-6 Fatty Acids in Sports
Every (hobby) athlete should include omega-3 and omega-6 fatty acids in their diet. They positively affect recovery, especially after intense training sessions. Fish (salmon, mackerel, herring, trout or char), walnuts and rapeseed or linseed oil contain high amounts of omega-3 fatty acids. Sunflower seeds, wheat germs, sesame seeds, walnuts, soybeans and corn provide valuable omega-6 fatty acids. Chia seeds come with the ideal proportion of omega-3 and omega-6 fatty acids. You should eat 3g omega-3 fatty acids per day – this is equal to one tablespoon of linseed oil.
Eating Fat Pre-Workout?
Reduce fat in the last meal or snack before your workout to a minimum. Fat remains for up to 8 hours in your stomach and the energy contained is extracted only very slowly. Foods rich in fat keep your stomach very busy and make it harder for you to kick off your training session with power. Therefore, opt for low-fat, low-fiber products to fuel pre-workout.
All about Hidden Fats
We all know that fried foods contain lots of fat. However, apparently nutritious products labeled as “healthy” often contain high amounts of calories. We unconsciously ingest ⅔ of our daily fat dose in the form of hidden fats. With baked goods, ready-made products, cheese and deli meats, lots of saturated – and therefore unhealthy – fats find their way into your body. Just one croissant for breakfast contains 30g fat, covering half of your daily need already.
Many light products contain less fat, but more sugar than their normal counterparts.
Light Products – Yes Or No?
Those who count calories often opt for low-fat products. However, light products boasting a low fat content usually contain more sugar than normal product versions – they need another flavor carrier. To create the same consistency as in normal products, sweeteners or thickening agents are added. Studies prove that after the consumption of light products, people ingest three times more calories. Don’t fall into the light trap! Choose normal products and eat a little less of them. A little fat is not that bad for your body and can even aid weight loss: it keeps you full and prevents cravings.
6 Practical Tips on How to Save on Fat
- Measure the fat. Grab a spoon to measure the amount of butter, margarine or oil. One tablespoon corresponds to approx. 100 calories.
- Make your own desserts! Use vegetable oils neutral in taste instead of butter, and thin, low-fat crusts instead of puff pastry or thick dough crusts. These save calories & are still yummy!
- Substitute fatty foods. Replace cream with milk or soy milk. Works just as well.
- Prepare light sauces. Yogurt and soy yogurt are an ideal base for sauces and dips.
- Use fresh herbs! Less fat doesn’t have to mean less taste. Season with fresh herbs to spice up your meals.
- Butter alternatives: Instead of butter, spread mashed avocado or cottage cheese on your bread.