When most people are looking to lose weight, one of the first things they do is cut out nutrients and one of them is FAT! If you do that it could easily have a disastrous effect on your health. You see just like carbohydrates there are good and bad fats that you can be putting into your body. Let’s take a look at the different kinds of fats and help you figure out which ones you should be watching and watching out for.
There are several different kinds of fats, some good and some absolutely horrible for you. Here’s a look at the “bad” fats that you should be trying to avoid:
Trans Fats – These were created to keep foods from spoiling. They add an extra dose of hydrogen to an oil to make it more stable at room table. Once you ingest your body has no idea what to do with that extra hydrogen, it doesn’t break down in the body and is sent right to fat storage. These fats do absolutely nothing good for your body and increase your total cholesterol levels without adding any “good” cholesterol to your diet. For the most part these types of fats have been banned here in the US. You would typically find them in heavily in processed and fried foods.
Saturated Fat – These are found in meat, seafood, and dairy products so they’re a lot tougher to avoid. You can skip out on some of them by opting for low or fat free dairy choices. You can also chose leaner cuts of meat.
These are the great fats that you should be looking to add to your diet if you want to stay healthy:
Monounsaturated Fats – These fats rich in HDL (good cholesterol) are commonly found in canola, olive, and peanut oil as well as nuts and seeds. You can also find them in the ever tasty avocado. Canola and olive oils are fantastic healthy choices for cooking oils that add flavor without hurting your diet.
Polyunsaturated Fats – These guys are found in nuts, seeds, and vegetable oils and do a great job of lowering your total cholesterol levels. They also cover omega-3/6 fatty acids found in fish.
Omega-3 Fatty Acids – Omega-3 fatty acids are often referred to as essential fatty acids because our bodies don’t produce them on our own which is why you see them so commonly in supplements. They help to lower your blood pressure and reduce clotting while also fighting against inflammation. You won’t find them in just fish either, you can also find them in some vegetable oil and even walnuts!
I encourage all my clients to add in good fats to their diets. Good fats are good for your joints, skin (less wrinkles =)) and hair. Many of you probably just add in Olive oil and eat nuts and nut butters. I encourage you to give other oils a try. The best choices for you any oil other than olive, canola, vegetable or soy. Hang out in your oil aisle and find some goodies.
Keeping a close watch on your fats and maintaining a healthy balance of good fats while eliminating and reducing the bad ones will really help you reach your weight loss goals.
I’d love to hear your favorite oils, please leave me a comment below.