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Fat Facts

We don’t have to CUT FATS to DROP FAT and if told to do so, your coach probably doesn’t know what they are doing OR it’s an attempt to increase your fat loss rate with an unsustainable approach!

Like proteins & carbs there are FATS you want to eat more of and FATS you want to eat less of, but there is no reason to eliminate all fats from your daily nutrients.

Healthy Good Fats:

Monounsaturated fats and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol, and your overall health.

Example of Monounsaturated fats:

Olive, canola, peanut, and sesame oils. Avocados. Olives. Nuts (almonds, peanuts, macadamia, hazelnuts, pecans, cashews) Peanut butter.

Example of Polyunsaturated fats:

Sunflower, sesame, and pumpkin seeds. Flaxseed, Walnuts, Fatty fish (salmon, tuna, mackerel, herring, trout, sardines) and fish oil, Soybean, Soy milk, Tofu


Serving sizes varies so make sure to read the label and follow your nutrition plan.

Unhealthy Bad Fats: are split into two categories:

1. Trans fat.

Small amounts of naturally occurring trans fats can be found in meat and dairy products but it’s artificial trans fats that are considered dangerous. This is the worst type of fat since it not only raises bad LDL cholesterol but also lowers good HDL levels.

2. Saturated fat.

While not as harmful as trans-fat, saturated fat can raise bad LDL cholesterol and too much can negatively impact heart health, so it’s best consumed in moderation.

Example of Trans fats:

Commercially baked pastries, cookies, doughnuts, muffins, cakes, pizza dough, Packaged snack foods (crackers, microwave popcorn, chips), Stick margarine, vegetable shortening, Fried foods (French fries, fried chicken, chicken nuggets, breaded fish), Anything containing hydrogenated or partially hydrogenated vegetable oil, even if it claims to be “trans fat-free,”

Example of Saturated Fats:Red meat (beef, lamb, pork) Chicken skin Whole-fat dairy products (milk, cream, cheese), Butter Ice cream, Lard, Tropical oils such as coconut and palm oil


Again, there’s no need to cut out all saturated fat from your diet, but I do suggest limiting it to 10% of your daily calories.

Knowledge is power & the more we understand how nutrition works the better prepared we are. Don’t let this be the end of your education, plug in with me, enroll into my 30-Day Coaching Program today and let me calculate your calories, your macronutrients!

Special Notes:

Artificial trans fats can also create inflammation, which is linked to heart disease, stroke, and other chronic conditions and contributes to insulin resistance, which increases your risk of developing Type 2 diabetes. In the U.S., the Food and Drug Administration (FDA) has effectively outlawed the use of artificial trans-fats in commercially prepared food and the World Health Organization (WHO) has called on other governments around the world to eliminate the use of trans fats by 2023.

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