On today’s episode of Live Lean TV, I’m sharing my favorite healthy sources of fat and why you need to avoid these unhealthy sources of fat.
In my last video post, I talked about my favorite healthy sources of protein and why protein is important for losing weight and building muscle.
So today is all about dietary fat.
Do you avoid or limit dietary fat because you don’t want to gain more weight or increase your risk of heart disease?
If you said yes.
Are you still living in 1984?
One of the biggest misconceptions in the health and fitness industry is that you should follow a low fat diet to lose fat and reduce your risk of disease.
What do I say about that?
When it comes to dietary fat, the most important thing is deciphering between healthy sources vs unhealthy sources of fat.
So lets first talk about the most demonized type of dietary fat, saturated fat.
Saturated fat is evil right?
There has never been any credible, direct correlation that natural forms of saturated fat from animals causes heart disease.
The highly flawed study, led by Ancel Keys, that created all the negativity around saturated fat, was called the Seven Countries Study.
Here’s more detail on how the Seven Countries Study influenced the demonization of saturated fat.
Stop hating on saturated fat!
The toxic and evil types of dietary fat that we should be demonizing are the chemically altered, man made fats called trans fat.
Trans fats are often listed in the ingredients label as:
These are the most dangerous ingredients in today’s diet.
Here’s something even more scary.
These types of unhealthy trans fats are found in a lot of processed foods at the supermarket.
Up to 40% of all food in the supermarket may contain these evil and toxic unhealthy trans fats.
If you see partially hydrogenated or hydrogenated fats listed in the ingredients label, put it back.
The most common processed foods containing trans fat include:
These man made trans fats are foreign to the body, wreak havoc on your cells, increase inflammation in the body, and causes aging and cancer.
But when it comes to unhealthy fat, trans fats aren’t the only bad guys.
A high intake of unstable polyunsaturated fats can also wreck havoc on your body.
Reduce consumption of foods containing vegetable oils such as:
Heavy consumption of these unstable, polyunsaturated fats can also contribute to:
Based on all of this, it’s best to reduce your consumption of these unstable, polyunsaturated fats.
So now lets talk about healthy sources of fat.
In addition to saturated fats, other healthy forms of fat include:
These healthy sources of fat have little to no negative impact on your blood sugar and insulin levels, and actually encourage your body to use stored fat as fuel for energy.
Plus consuming healthy fats can reduce your hunger and keep you satiated longer.
Unfortunately the western diet is very low in the consumption of omega 3s and monounsaturated fas, and very high in the consumption of unstable polyunsaturated fats.
These polyunsaturated fats are high in omega 6 fats which causes a huge imbalance in our bodies omega 6 to omega 3 ratio.
Ideally you want a 2:1 ratio of omega 6s to 3s. The modern diet is now closer to 20:1.
This higher ratio hormonally promotes more fat storage and an increase in inflammation throughout the body.
Here’s how to get your omega 6 to omega 3 ratio back inline.
Focus on consuming healthy sources of fats high in omega 3s such as:
I know this is a controversial topic, and some of you may disagree with me.
Please do the research for yourself, and learn which fats are in fact healthy and which fats you should avoid.
Do this rather than just following the conventional hype that scares you from consuming the staples that has been in the human diet for centuries.
I’ll leave you with this.
By avoiding healthy sources of fat, you’ll be increasing your risk of cancer, heart disease, and obesity.
By eating healthy sources of fat, you’ll be helping prevent heart disease and cancer.
For more information on Living Lean, go sign up for our free 7 day starter guide to start Living Lean.
Now it’s time to go check out this video post on the best sources of carbohydrates.
I’ll talk to you soon.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.