All About Fat
The two main types of fat.
Unsaturated and Saturated
How many kcals are in one gram of fat?
9 g/kg
Fat loading before prolonged exercise is thought to _______ the supply or metabolism of fat as an energy source during exercise.
Increase
True or False. A high-fat diet will never impair high intensity training.
FALSE. A high-fat diet CAN impair high intensity training and also have adverse health consequences over the long term.
- Affect hormone regulation
- Affect hypothalamus => metabolism
Which nut has the highest amount of fiber?
Almond
4g per 1oz (14%DV)
13g per 100g (50%DV)
Are lipids organic or non-organic?
Organic
Avocados are a good source of which type of fat?
Monounsaturated
True or False. Endurance athletes have a high capacity for the oxidation of fat during exercise.
True
What fruit contains the highest amount of fat?
Avocadooooooo
77% of its composition is fat
Also rich in fat soluble nutrients
Help absorbs fat soluble nutrients
Chia seeds
10g per 1oz (2 tbs) (40% DV)
34g per 100g (138% DV)
What is keto diet? How does it work?
Keto is a diet in which the person eats primarily fat (more than 70%) and gain his/her energy primarily by burning fat
Ketosis is the process in which fat is forced into making glucose for energy use
What happens when fat is absorbed too quick and remains in the stomach?
Gastrointestinal Distress
True or False. You should carb load and fat load at the same time. This way, you will have plenty of stores for energy.
FALSE!
What vitamins are fat soluble?
A,D,E,K
Mono and poly fats are the two types of unsaturated fats. Omega 3 and omega 6 belong to which?
Polyunsaturated
What type of cholesterol is the "good" cholesterol? What type of cholesterol is the "bad" cholesterol?
Good: HDL Bad: VLDL & LDL
- we start with the sugar storage (carbs)
Which fat is anti-inflammatory?
Omega 3 or Omega 6
Omega 3 is anti-inflammatory, and it is especially rich in fish and nuts
Which nut has the highest fat content
Macadamia nuts
70% of its nutrient content is fat
True or False. Cholesterol is a substance found in plant tissues.
False. Cholesterol is only found in animal tissues.
"Eating too much carbs will only load my body up with sugar"
T/F?
False!
Carbs can be converted into fat (especially in your adipose tissue) when you consume them in large amount
When you're sitting and doing homework, are you burning muscle, sugar, or fat in your body for energy?
FAT! So study more guys:)
"I should avoid adding any salad dressing to my salad cause it makes me fat"
T/F? Why?
You need fat to absorbs fat soluble nutrients in vegetables.
Eg. kale is super high in vitamin K, and as you remember, vitamin K is a fat soluble nutrient!
(not about the calories, think about it's composition)
Almond uses this chemical to protect itself from being eaten. But when consumed, phytic acid lines up our intestinal wall and can cause distress and blockage of nutrient absorption.