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Are fats the reason why people in America are overweight? Arguably the most discussed topic when it comes to dieting and weight loss is the intake of fats. Anytime the word fats are mentioned, people automatically think that they are bad for you and must be avoided at all times in order to achieve weight loss and increase your levels of fitness. These people are only partially correct and that is the main reason why I decided to dispel this myth about fats. I feel that there is a need to discuss some of the common myths about fats as well as explain what the different types are.
5 Myths about Fats Debunked!
Fats Myth # 1: All Fats Are Bad For You
Many people think that no matter what type of fat you eat, it can cause you to gain weight and increase the chances of having health problems. The truth is that not all fats are bad for you and some fats have numerous health benefits such as helping you to decrease body fat and have higher energy levels.
Fats Myth # 2: If You Eat Fat, You Will Gain Fat
This has been the stereotype given to fats for many years now. People always seem to look at nutrition labels and will stay away from anything that has a high fat content. The truth is that if you eat the right fats, you will find yourself losing weight and decreasing body fat if you are following the right type of diet.
Fats Myth # 3: Eating Fats Will Increase the Risk of Bad Health
This is without a doubt true if you are eating the wrong kinds of fats. Saturated fats will cause you to gain weight and increase the risk of having health problems in the future, but other fats that I will discuss a little later in this section can actually increase the chances of living a healthier lifestyle.
Fats Myth # 4: All Fats Are the Same
As I have mentioned briefly in the above statements, not all fats are the same. People often stereotype fats this way and are robbing themselves of several health benefits. I used to be a victim of believing this myth until I discovered the truth about fats.
Fat Myth #5: In Order to Decrease Body Fat You Must Stay Away From Fats
This is arguable the biggest mistake made by people who are attempting to lose weight other than the fact that they think that less food is better. I have heard a countless number of times how people say they will not eat this food or will not eat at all as there are too many grams of fat in a particular food. They may be right if the fats they are talking about are saturated. However, as long as the fats you consume are the right ones, such as mono and polyunsaturated fats, you will experience many benefits that can enable you to live a healthier lifestyle.
Different Types of Fats
As I mentioned above, NOT all fats are the same. This is a huge mistake that people often make when they hear the word. I used to think the same way until I realized that there are different kinds of fats. The main fats that we must be concerned with when either decreasing body fat or attempting to increase lean muscle mass are listed below.
Fat Type #1: Saturated Fats
This type of fat is indeed the reason why many stereotype fats as being bad! These fats are mostly found in animal and they do not yield the best health benefits as they are connected to a host of diseases. These fats can cause high triglyceride levels and are not as healthy as other fats. Some saturated fats are needed for hormonal production and should not be cut out of your diet completely.
How to Obtain These Fats:
These are mainly found in chicken, eggs, steak, or pork chops.
Fat Type #2: Monounsaturated Fats
These are the good fats that have a positive effect on your body. They help to keep cholesterol and blood pressure down. They are much better than saturated fats as they are not linked to any disease from animals. Overall it is a good fat to consume and can help with muscle recovery after a workout.
How to Obtain These Fats:
They come from virgin oil, canola oil, and peanut oil.
Fat Type #3: Polyunsaturated Fats
These fats are also good for you and do not have an effect on cholesterol levels. Polyunsaturated fats are high in omega-3 fatty acids which cannot be produced naturally by the body. They instead are essential and must be taken by the body through diet or supplementation. They help your body prevent fat storage and speed up muscle recovery. Also, polyunsaturated fats have Omega 6 in them. This is another essential fatty acid which is good for muscle recovery and a good anti-inflammatory for after a workout.
How to Obtain These Fats:
These fats are found in fish oils, flaxseed oils, and vegetable oils; such as corn, cottonseed, safflower, soybean, and sunflower oil. Taking Omega-3 fatty acids either through an oil, pill, or as a salad dressing are typically ways in which these fatty acids can be consumed. Omega-6 is found in eggs, poultry, margarines, and vegetable oils so there is no real need to take it as a supplement unless you do not consume those foods regularly.
Fat Type #4: Trans fats (A.K.A. trans fatty acids)
Other things on nutrition labels to look out for when you are interested in decreasing body fat and weight loss are trans fatty acids. This particular fat is often left unmentioned and I feel there is a need to let others understand exactly what it is and how it affects our bodies.
Trans fatty acids are produced by the partial hydrogenation (addition of hydrogen atoms) of vegetable oils and help foods have a longer shelf life. These fats also allow foods to taste better. If trans fatty acids are consumed regularly, they can increase the risk of raising your LDL (bad) cholesterol levels and even lowering your HDL (good) cholesterol levels. In addition, these fats can wreck havoc on your insulin sensitivity and may also cause one to have hardened arteries and other health problems with their hearts.
How to Obtain These Fats:
Some foods that contain trans fatty acids are processed margarine, cookies, snack foods, fried foods, and pastries.
Conclusion: So now you know that in order to achieve successful weight loss, you need to increase you intake of good fats which are mono and polyunsaturated fat sources.
Anthony Alayon
CFT (Certified Fitness Trainer)
Creator of The Fat Extinction Program
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