Still trying to understand Fat..
(Source www.annecollins.com)
The human body needs energy to power muscles and to fuel the millions of chemical and biological reactions which take place throughout our system every day. This energy comes from the food we consume in our diet. Food consists mainly of water and three types of nutrient - protein, dietary fats and carbohydrate - which are found in varying proportions in most foods. These nutrients are broken down, digested and absorbed by the body in the gastrointestinal tract, running from the mouth to the anus. Each of these macronutrients is processed and absorbed by the digestive system in different ways. Whatever is needed by the body immediately is metabolised and whatever is not is stored in various ways.
Carbohydrate is the major source of energy for the body. This is because, of all nutrients, it converts most readily to glucose which is the body's preferred fuel. When we eat carbohydrate, it is converted to glucose in the digestive tract and distributed via the liver to cells throughout the body for use as energy. Once our immediate energy needs are satisfied, the remaining carb glucose is handled in one of two ways. Either it is converted to liquid glycogen (a temporary source of readily available energy) and stored in the liver or muscles. Or, it is converted into fatty acids by the liver and stored in adipose cells (fat-cells) around the body.
Protein on the other hand, is broken down into amino acids in the stomach and small intestine, then distributed via the liver to cells throughout the body for a variety of uses including cell formation and repair. Some surplus protein amino acids are kept circulating in the bloodstream, the remainder is either converted into a type of simple sugar and used as energy, or (like carbohydrate) is converted to fatty acid and stored in adipose cells.
Dietary fat is broken down into fatty acids and glycerol by the stomach and small intestine. It is then distributed (in the form of triglycerides) via the lymphatic system and bloodstream to the cells for a variety of specialized uses or, in the absence of sufficient carbs, for energy. However, since dietary fat cannot be converted into protein and only about 5% (the glycerol part) is convertible into glucose, and because dietary fat is not the body's preferred choice of fuel, a significant amount ends up being stored as body fat in the adipose tissue.
How the body uses these nutrients?
If energy is required suddenly, the body first uses up its glycogen reserves. After this, it converts the body fat in the adipose cells into energy by a catabolic process called lipolysis. During lipolysis, triglycerides within the adipose cells are acted upon by a complex enzyme called hormone sensitive lipase (HSL). This converts the triglyceride into fatty acids and glycerol. The fatty acids are then transported via the bloodstream to tissues for use as energy, or (along with the glycerol) taken to the liver for further processing.
Adipose cells which make up adipose tissue are specialized cells which contain and can synthesize globules of fat. This fat either comes from the dietary fat we eat or is made by the body from surplus carbohydrate or protein in our diet. Adipose tissue is mainly located just under the skin (subcutaneous fats), although adipose deposits are also found between the muscles, in the abdomen, and around the heart and other organs (visceral fats). The location of fat deposits is largely determined by genetic inheritance. Thus it is not possible to affect where we store fat. Nor is it possible to influence from which area the body burns fat for energy purposes.
This article creates a good understanding of fueling and how our body utilises the food we eat. It is a well known fact that muscles require more fuel to maintain as compared to fats. Muscles are more dense and is about 3 times heavier than fats of the same volume. As such, i read somewhere before that our body does not really like excess muscle cause it is more 'costly' to maintain. See how economics is applied here? Hahaha... Muscles require more caloric intake to maintain and if the body does not need it, it will 'dispose' of it somehow. I think the term used is atrophy?
This article also lets us understand the priority in which the body utilises fuel.
1) Glycogen
2) Fats
As the article describes, it is a much complicated process to metabolise fats as compared to glycogen when the body needs fuel for energy. Yet, fat storage comes from so many sources (all the unused carbs, protein and dietary fats!) Now, do you the the need to eat moderately given the facts that high levels of VFs causes a lot of health complications?
I remember one saying by our prophet regarding eating in moderation;
"Eat before you are hungry, stop before you are full."
- Prophet Muhammad, p.b.u.h.
This was the guideline encouraged upon us back then and it was so long ago, before the science of nutrition became formalised. Moderation is key in everything; exercise, eating, sleeping, etc. How many examples have we seen in the world that moderation is important.
One tip that i have been using for about a month now is portioning the plate like a clock-face. Rice (staple at home) is only max 15mins or from 12 - 3. Veggies and fruits will take 30mins or 3 - 9 and the other 15min will be meat and others i.e 9 - 12.
May Allah guide us all..bless us with happiness and health n protect us from the dangers of this world, physically or mentally. Help us become successful people in the world and after...
