Fat Variants - Guide for beginners

[Jasonhannen]

fats should be an essential part of your nutritional intake, especially if you are looking to train hard and gain lean muscle.

Here is a guide to the various types of fats



Monounsaturated fat
Olive oil
Canola oil
Sunflower oil
Peanut oil
Sesame oil
Avocados
Olives
Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)
Peanut butter

Polyunsaturated fat
Soybean oil
Corn oil
Safflower oil
Walnuts
Sunflower, sesame, and pumpkin seeds
Flaxseed
Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)
Soymilk
Tofu

Saturated fat
High-fat cuts of meat (beef, lamb, pork)
Chicken with the skin
Whole-fat dairy products (milk and cream)
Butter
Cheese
Ice cream
Palm and coconut oil
Lard

Trans fat
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)
Candy bars

VEGETABLE FAT SOURCES - These are mostly high in mono and polyunsaturated fats and contain EFA's

- Flaxseed, Hempseed, Evening Primrose, Almond, Canola, Olive and Most Other Plant Oils.
- Whole Raw Nuts & Seeds (Some whole seeds need to be cracked or ground to be digested)
- MCT Oils (These are medium chain saturated fats derived from coconut oil, available as a supplement)

ANIMAL FAT SOURCES - These can be high in mono and polyunsaturated and saturated fats and contain EFA's

- Salmon, Cod, Halibut, Shellfish & Other Fatty Fish/Fish Oils (Fish are high in unsaturated fats and EFA's)
- Dairy Products (Can vary in fat content wildly and can contain high levels of saturated fat)
- Lean Meat & Poultry (Even when trimmed and skinless, these provide fat. Can be high in saturated fat)
- Eggs (Only the yolk contains the mainly saturated fat).

[Terrence1557]

Sure fast foods aren't good for health and they became the main reason of fats.
We should always eat simple foods instead of fast foods.


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[Cormentia]

Just a btw; EFA = essential fatty acid, e.g. Omega-3 (for those who didn't know).

[Chibuike]

Good fats should be an essential part of your nutritional intake, especially if you are looking to train hard and gain lean muscle.

Here is some examples of what to eat and what to avoid.

GOOD FATS - Monounsaturated fat
Olive oil
Canola oil
Sunflower oil
Peanut oil
Sesame oil
Avocados
Olives
Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)
Peanut butter

GOOD FATS - Polyunsaturated fat
Soybean oil
Corn oil
Safflower oil
Walnuts
Sunflower, sesame, and pumpkin seeds
Flaxseed
Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)
Soymilk
Tofu

BAD FATS - Saturated fat
High-fat cuts of meat (beef, lamb, pork)
Chicken with the skin
Whole-fat dairy products (milk and cream)
Butter
Cheese
Ice cream
Palm and coconut oil
Lard

BAD FATS - Trans fat
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)
Candy bars

VEGETABLE FAT SOURCES - These are mostly high in mono and polyunsaturated fats and contain EFA's

- Flaxseed, Hempseed, Evening Primrose, Almond, Canola, Olive and Most Other Plant Oils.
- Whole Raw Nuts & Seeds (Some whole seeds need to be cracked or ground to be digested)
- MCT Oils (These are medium chain saturated fats derived from coconut oil, available as a supplement)

ANIMAL FAT SOURCES - These can be high in mono and polyunsaturated and saturated fats and contain EFA's

- Salmon, Cod, Halibut, Shellfish & Other Fatty Fish/Fish Oils (Fish are high in unsaturated fats and EFA's)
- Dairy Products (Can vary in fat content wildly and can contain high levels of saturated fat)
- Lean Meat & Poultry (Even when trimmed and skinless, these provide fat. Can be high in saturated fat)
- Eggs (Only the yolk contains the mainly saturated fat).

Thanks for the info...is this list based on your experience or is this from a reference?

[Jasonhannen]

The list is based in internet research.

[Chibuike]

References please...

[Jasonhannen]

References please...

You want references for a simple list of good and bad fats?

It's not some new revelation based on scientific study, It's just basic nutritional information you can find on any government or health organisation website.

There is know reason to reference basic information that I share to try and help people.

If you doubt the information is correct then disprove it (which you can't, because it's not).

[Chibuike]

Hi Jason,

I hope your day is going well. Thanks for the response.

The reason I asked for the references is solely to back up claims made. In forums, I have seen members throw out ideas and don't have references to support the notions they espouse. Hence the term "Broscience" rears its ugly head.

As with Deviation, I respectfully disagree with saturated fats being evil. Please consider the research of Weston A. Price as well as the fat consumption of the French. References below:

1) Weston A. Price Foundation: http://bit.ly/H1ZB3Y

2) The French Paradox: http://bit.ly/GXWA5X

[Jasonhannen]

References please...

Okay I have read some of your other posts and you seem like a fairly intelligent and thoughtful person so I am confused as to why you feel such basic nutritional knowledge needs to have a point of reference?

[Jasonhannen]

References please...

Here you go Bro http://www.helpguide.org/life/healthy_diet_fats.htm