What Fats Are Better For Fat Loss?

By now you have probably heard the terms good fats and bad fats. We all know what fats are and when you think of “fats”, you automatically think of something that is unhealthy, and you want to stay away from it.

But not all fats are created equal.

And we all need fats in our diet in order to stay healthy. Whether you are trying to lose weight, gain muscle, or just simply live a healthy life, you need fats in your diet. Certain fats, when consumed in moderation, play many different roles, from nutrient absorption to maintaining healthy cells.

On the other hand, there are some fats that can negatively impact our body and can increase your risk of heart disease.

So what is the difference between good and bad fats? What fats should you be consuming in your diet?

In this blog, you’ll learn:

  • The difference between the fats we consume
  • Good vs bad fats
  • Top 3 reasons you should consume healthy fats
  • Ways you can control your fat intake

What Are The Different Types of Fats? 

  • Saturated Fat – A saturated fat is made up of fat molecules that have no double bonds between carbon molecules because they are saturated with hydrogen molecules. You normally find saturated fats in solid form and are found mainly in animal sources (1).
  • Monounsaturated Fat – Monounsaturated fat is made up of fat molecules that have one unsaturated carbon bond in the molecule and is typically liquid at room temperate, yet solid when chilled. When eaten it moderation, this type of fat can be beneficial to your heart and is a great replacement for saturated fats. Benefits include lower cholesterol (LDL), and lower risk of heart disease and stroke. These fats can be found in oils, such as olive oil (2).
  • Polyunsaturated Fat – A polyunsaturated fat is made up of fat molecules that have more than one unsaturated carbon bond in the molecule, and are typically liquid at room temperature and solid when chilled. It too can help lower bad cholesterol (LDL) and can be used to replace saturated and trans fats. Just like monounsaturated fat, these can be found in oils, such as olive oil (3).
  • Trans Fat – There are two types of trans fat, naturally occurring and artificial. Some animals produce trans fat in their gut and so animal products can contain small amounts of naturally occurring trans fats. However, most trans fats are artificial and are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid. They are used because they are inexpensive, easy to use, and have a desirable taste and texture. Consuming trans fat can raise your bad cholesterol (LDL), increase your risk of heart disease and stroke, as well as increase your risk of diabetes. Of all the fats, this is the worst one that should be avoided. This fat can be found in many packaged, fried, and baked goods (4).

What Are My Good Fat Options? What Should I Avoid?

If you are trying to lose weight and fight against body fat, then what type of fat you consume and where you are getting your fats from is important. Here are some tips for the types of foods you should choose when picking what to eat:

Meat – When you are consuming fats that come from a cow, always go for a product that comes from a grass-fed cow, vs a conventionally raised cow. Whether it is a dairy product or when you are consuming meat, you want to make sure it has the highest nutritional value. Grass-fed cows will produce products with higher amounts of CLA and Omega-3 Fatty Acids.

⚡ Related: Learn why you should switch to grass-fed beef

Fish – Fish can be a great source of healthy fats and Omega-3 Fatty Acid, and the top recommended fish are salmon, tuna, mackerel, and sardines. When sourcing your fish, you want to make sure that it is wild-caught rather than farm raised. The reason you want wild caught fish is for similar reasons you would want to source from a grass-fed cow, as wild caught fish will feed on a natural diet, giving them a higher nutritional value. If you need help getting more of these healthy fats, Krill Oil is an excellent option, especially if you are not a fan of the fishy taste.

⚡ Related: Learn why krill oil is better for than fish oil

Seeds and Nuts – Walnuts and chia seeds are both great sources of Omega-3 Fatty Acids, which can help fight and reduce inflammation, improve eyesight, and improve the health of our skin, hair, and nails.
Almonds are another source of healthy fat, the one called monounsaturated fat.

good-vs-bad-fatsOils – Aside from butter, coconut oil and olive oil are the two most popular oils to cook with and are among the best to consume. When using grass-fed butter and coconut oil, feel free to turn up the heat! These two fats handle the heat really well, while olive oil is best consumed raw. You can use olive oil to make dressings and as a dip.

When it comes to oils, there are many that you would want to stay away from, and many may be surprised as to which ones.

When it comes to oils, stay away from highly processed vegetable oils, such as canola oil, soybean oil, and safflower oil. These oils are heavily processed and can be found any many packaged foods. The reason these are so bad is that they increase inflammation in the body and are among the main causes of heart disease.

You also want to avoid ingredients that say they are hydrogenated, as these are trans fats. These fats are essentially man-made and changed on a molecular level in order to make it easier for us to cook with it.

Top 3 Reasons to Load Up On Healthy Fats?

  1. Brain Health: Consuming healthy fats helps to support your brain healthy and keep cognitive function sharp. You can also do this by taking an all natural brain supplement, such as Thrive, effectively boosting your focus, energy, and memory.
  2. Fat Loss: Contrary to popular belief, you can actually use fat to fight fat. Using fats within your diet can help you lose fat and maintain a healthy weight.
  3. Satiety: Eating healthy fats can help you stay satiated, which in the end keeps you from snacking, consuming more calories and overeating. This helps to keep you from putting on excess weight.

How Can I Control My Fat Intake?

The best way to control your fat intake and make sure you are only eating foods with a healthy fat in it is to sign up for a Custom Meal Plan. These plans are created by expert nutritionists who use your body stats, as well as your likes and dislikes, to make sure you are eating for your body, your health, and your goals.

This Custom Meal Plan will make sure you are getting the correct amount of nutrients for you, including good fats.

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