good fat vs. bad fat?

Question

i heard there is good fat and bad fat, im tryin to lose weight and eat healthy, what fats can i have and what fats should i stay away from?

Answer 1

Your body requires fat to function. Namely, your brain/memory functions and hormone production is dependent on sufficient fat intake. This is why completely cutting fat from your diet is not healthy. On a side not, "fat free" products are often less healthy because generally they are loaded with extra sugar (empty calories/carbs) to offset the flavor lost from the decreased fat content. Fat-free diets tend to fail because people decrease their fat intake but often increase their total calories because of increased sugar intake. Another plus of fat is that it takes longer to digest, thus it keeps you full.

As a general rule, try to get as much of your required fat intake from "good fat" (unsaturated), try to minimize saturated fat, and avoid trans fat.

Really good fat = Omega 3 fatty acids. Sources: fish, flax seed, walnuts.

Good fat = Unsaturated fat (monounsaturated or polyunsaturated). Generally from plant sources, Good sources include: nuts, olives, avocados, and oils made from these products (olive, peanut, sesame, canola, etc).

Bad fat = Saturated fat. Generally from animal sources and some plants. Sources include: meat, egg yolks, dairy products, coconut, palm oil. These are naturally ocurring, but should be minimized, especially if you're trying to lose weight.

Really bad fat = Trans fat (hydrogenated anything). Often found in commercially processed foods and lots of fried foods. Sources include: shortening, hydrogenated or partially hydrogenated oils. A simple google search could tell you all the nasty effects of trans fat.

Reading food labels goes a long way towards a healthy lifestyle. Substituting good fat for bad fat is much easier than you might imagine.

Answer 2

Naturally occurring fats, like on a steak are generally okay. Trans fats are most common in highly processed foods and are the worst. Trans fats should be avoided if at all possible.

Answer 3

Olive oil and canola oil are the best fats for you, but in moderation. Stay away from butter and vegetable oil.

Answer 4

Great web site for good and bad fats-----http://www.healthcastle.com/goodfats-badfats.shtml

Answer 5

Thirty percent of your calories should come from fat.
Ten percent should come from polyunsaturated fat.
Ten percent should come from monosaturated fat.
Ten percent should come from saturated fat.
None should come from trans fat.

Answer 6

http://www.raypeat.com