You’ve been told a big, FAT lie. Mislead. Misinformed. I still can’t believe some “authorities” still claim fat is unhealthy, and advise reducing your consumption as much as possible. Thanks to these so-called experts, chances are you’re part of the 51% of Americans who limit their consumption of fat, lumping ALL fats into one evil category. That’s a big mistake. When we push outdated science and biased industry claims aside, it becomes clear that fat consumption is essentialto maximize fat burning hormones, build lean muscle and optimize your health. If you’ve been falling for the low-fat craze so far, the next part will shock you. But I’m sure you’ll love discovering that fatty foods can in fact HELP you burn more fat. Let’s start by shedding light on the different types of fat…
Trans Fat
Unless you’ve been hiding under a rock, I’m sure you already know this kind of fat is the worst. Companies “hydrogenate” fats to improve mouth feel and increase shelf life. The only problem is – the trans fat they contain is :
- Linked to increase of chronic inflammation and an array of dangerous conditions including heart stroke.
- One of the very rare ingredients that has a recommended intake of exactly 0 gby the Food and Nutrition Board.
- Proven to double your risk of heart disease even if you consume just 4-5 g of trans fat per day.
- Associated with obesity, Alzheimer’s, and infertility in women.
In short – just a little bit of trans fat will screw you up.
Interesting fact – while consumers are starting to reject trans fat and demand bans in an increasing manner these days… many scientists started to express serious concern over their safety in the 1950s.
Another interesting fact– trans fat that occurs naturally in beef, butter and dairy is nothing like the man-made version; it’s in fact a proven fat burner called CLA
Saturated Fat (most animal products)
You’ve been warned. This is where most people will shake their head in utter confusion. The truth is: saturated fat is NOT unhealthy and fattening. Here are some facts that help you understand how almost everyone got it wrong so far:
- Between 1910 and 1970, the proportion of animal fat (saturated fats) in the American diet decreased by 21% and butter consumption decreased by 500% while heart disease, diabetes, obesity and other foodborne illnesses increased dramatically.
- A meta-analysis published in 2011 that pooled data from 21 studies and included nearly 348,000 adults, found no difference in the risks of heart disease and stroke between people with the lowest and highest intakes of saturated fat.
- The Tokealau, Masai and Inuit tribes all consume a diet of 50% or more saturated fat and report a superior cardiovascular health.
- Breast milk contains 50% saturated fat. Do you really think this perfect food clogs newborns’ arteries?
- Saturated fats are very stable under heat and don’t oxidize easily, making them ideal for cooking.
Saturated fat is not unhealthy. Cheap factory-raised meats and animal products are.
Polyunsaturated fat (vegetable oil, nuts & seeds)
This fat is very fragile and prone to oxidation. In plain English – air, light and oxygen can oxidize this fat and turn it into dangerous trans fat-like compounds.
Monounsaturated fat (nuts, olives, avocados)
Monounsaturated fats are used more easily than polyunsaturated fats by your body. They are shown to reduce belly fat better than a high carb diet. Like their polyunsaturated cousins, these fats are susceptible to oxidation.
Essential fatty acids (fish, flaxseeds, nuts and seeds, vegetable oil)
Essential fatty acids are fats that your body needs to function properly and that need to be included in your diet because your body can’t synthesize them. The most common ones are omega-3 and omega-6. While the optimal omega 6 to 3 ratio is 2.3:1 to 1:1, it goes as high as 25:1 in favor of omega-6 in the US. This unnatural ratio usually leads to more inflammation and reduced recovery.
