Most of are trained to recoil in horror at the mere mention of the word fat, and it automatically has negative connotations for most of us. However, there is such a thing as good fat, and if you’re trying to lose weight, it is important to make sure you are getting the right balance of this in your diet. Let’s take a look at the different kinds of fat and learn what you need, and what you don’t need.
We’ll break it down into healthy and unhealthy to make it easier to understand. Make sure that you are reading labels to determine what you are actually eating. In there lies the key to your successful weight loss and getting healthier.
Healthy Fats
Omega 3 Fatty Acids – These are the fats that are found in fish, some nuts and some oils. This is a fat that your body absolutely needs and it is actually very good for you. Omega 3’s reduce the risk of heart disease and help you stay healthy. If you’re eating fish, walnuts or using flax oil, don’t let the amount of fat grams scare you off – you actually need those.
Monounsaturated Fats – These are often found in olive oil, avocados and most nuts. Once again, they lower your risk for heart disease, bring up the levels of good cholesterol and lower the bad levels. Even peanut and canola oils are a good course of this essential fat.
Polyunsaturated Fats – This is mainly the type of fat that you’ll find in soy oils, corn oils and other vegetable oils. They carry the same benefits as the fats mentioned above.
Bad Fats
Cholesterol – This is found in most animal products and too much of it is a very bad thing. You’ll find cholesterol in all types of meat, but it is higher in red meat than in chicken. Eggs are one of the worst offenders but milk and dairy products are also very high in cholesterol. Eating a lot of these foods is a great way to clog up your arteries.
Saturated Fats – Once again, this is a fat found in animal products. It’s usually visible and will have a nasty, waxy appearance. If you’re eating these foods, cut off the visible fat. If you’re drinking milk, buy skim to reduce the overall amount of saturated fats in your diet.
Trans Fats – The most evil of all fats and the most dangerous. This is found in foods that contain modified vegetable oil. By forcing hydrogen through the oil, (often called hydrogenation) the oil is rendered more solid and will have a longer shelf life. It will also last a lot longer in your arteries! You’ll find this in most snacks, French fries and donuts. Limit your intake of this fat as much as possible as it is very deadly.
By eating the right fats, you can end up losing weight and getting healthier. Not all fat is bad, but it isn’t all good either. The key is knowing the difference.
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