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  1. #1
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    Fat Variants - Guide for beginners

    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).
    Last edited by Deviation; 04-03-2012 at 11:22 AM. Reason: Correction

  2. #2
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    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.


    Spam Link Removed by Moderator
    Last edited by OptikaNET; 02-28-2012 at 12:23 PM.

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

  4. #4
    Experienced Member Chibuike's Avatar
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    Quote Originally Posted by Jasonhannen View Post
    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?

  5. #5
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    The list is based in internet research.

  6. #6
    Experienced Member Chibuike's Avatar
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    References please...

  7. #7
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    Quote Originally Posted by Chibuike View Post
    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).
    Last edited by Jasonhannen; 04-02-2012 at 10:16 AM. Reason: the post was overly aggresive

  8. #8
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    Quote Originally Posted by Chibuike View Post
    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?

  9. #9
    I Am JEFIT Legend Deviation's Avatar
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    I'll offer up one counterargument to your "bad fats". Saturated fats have been shown to increase the level of testosterone in males. More reading material for you: [url]http://www.t-nation.com/free_online_article/sports_body_training_performance_nutrition/saturated_fat_killer_or_testosterone_booster[/url]

    A[URL="http://www.t-nation.com/free_online_article/sports_body_training_performance_nutrition/saturated_fat_killer_or_testosterone_booster"][/URL]s with everything, moderation is important.
    Please do not PM support requests. Post them ->[URL="https://www.jefit.com/forum/forumdisplay.php?14-JEFIT-App-and-Website-Questions"]here[/URL]<-.
    -=Justin=- [URL="http://twitter.com/#!/JustinDoles"]@JustinDoles[/URL] - IG: [URL="https://instagram.com/justin_doles/"]justin_doles[/URL]- Fueled by Nerd Rage

    [URL="http://www.jefit.com/forum/showthread.php?6753-Deviation-s-Secret-Public-Log"]* Workout Log[/URL] | [URL="http://www.jefit.com/forum/showthread.php?16131-5-3-1-Workbook-Spreadsheet-Resources"]5/3/1 Workbook + Resources[/URL]

  10. #10
    Experienced Member Chibuike's Avatar
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    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: [url]http://bit.ly/H1ZB3Y[/url]

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

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