Fats

Fat is often a bad word when it comes to health and weight loss. Many people try to limit their fat intake as much as possible because they believe that any intake of fat will cause negative weight gain. This is not always true though! Fats are not only a very important part of your diet, but they can also aid in weight loss and fitness performance. The key is to get the right kinds of fats in the correct amounts for your body!

So what is a 'bad' fat verses a 'good' fat and why?

Trans fats and saturated fats are generally considered to be bad because they are hard for your body to break down and use efficiently. These fats have been shown to increase bad cholesterol levels, which can lead to heart disease. High intakes of trans fats have been correlated with higher risk for type 2 diabetes as well. 

These bad fats can be found in processed and fried foods like: 
      -ice cream
      -pizza
      -hamburgers 
      -donuts
These same foods also contain a high amount of empty calories which will leave you feeling hungry soon after you eat them. 
High amounts of trans and saturated fats can also be found in many animal fats like:
      -milk
      -cheese
      -butter
      -fatty pork
      -fatty beef

Mono and poly unsaturated fats as well as omega-3 fatty acids have many health benefits when they are included into your diet regularly. They have both been shown to lower bad cholesterol levels (LDL) and raise good cholesterol (HDL). They are also thought to help mobilize the fat stores already in your body in order to use them for energy. Eating an appropriate amount of these fats can also keep you more full throughout the day, as well as keep your hair and skin glowing and healthy. 

Omega-3 fatty acids are found in:
      -salmon
      -albacore tuna
      -eggs
      -nuts and seeds
Monounsaturated fats can also be found in fish as well as:
      -peanuts
      -avocados
      -olive oil
      -canola oil

All fats are still 9 calories per gram, but getting the right kind of fats into your meals and kicking some of the wrong ones out can help you feel better and stay healthier. Fat should make up around 30% of the average person's diet. This awesome personalized calorie and macronutrients calculator can help you figure out the best ratio for your body and your activity level.