Eating fat is essential to lowering body visceral fat and staying healthy, but not all fats are healthy.
Over the years, I have written extensively about ketogenic diets and the critical role of fat in our health. Recently, I shared an article on the benefits of being fat-adapted, outlining compelling reasons and practical tips for readers.
One of the most common questions I received from new readers was about the difference between healthy and unhealthy fats. They requested a concise, easy-to-follow guide they could use as a quick reference.
Since I created this new account to share distilled, accessible content without delving too deeply into scientific or technical details, I decided to draw from my decades of experience and research to write a simple, straightforward article.
As I have emphasized for years, healthy fats are essential nutrients that support many bodily functions. Contrary to common misconceptions, not all fats are harmful. In fact, they play a crucial role in cellular, hormonal, neurological, immune, and mental health, offering essential energy and promoting overall well-being.
I still remember the fat phobia of my younger years — how it led to nightmares like abdominal obesity, metabolic syndrome, and even left me on the brink of prediabetes. I am more knowledgeable and experienced. Now, it’s time to break those myths and welcome the truth about healthy fats.
Discover the Best Sources of Healthy Fats
I offer my content in a checklist format to make it easier to read and comprehend. I always use checklists while teaching, coaching, or mentoring, as they are valuable tools for comprehension and desired behavioral changes.
Healthy Fats Checklist
1 — Monounsaturated Fats:
[ ] Known for their heart-healthy benefits. [ ] Found in olive oil, avocados, and nuts. [ ] Help reduce LDL and lower the risk of heart disease and stroke. [ ] Provide nutrients for cell maintenance.2 — Polyunsaturated Fats:
[ ] Include omega-3 and omega-6 fatty acids. [ ] Essential for brain function, inflammation reduction, and heart health. [ ] Sources include fatty fish (salmon, mackerel, sardines), flaxseeds, and walnuts. [ ] Omega-3 fatty acids (e.g., EPA and DHA) from fish reduce heart disease risk, improve cognitive function, and fight inflammation. [ ] Omega-6 fatty acids from plant oils should be consumed in moderation to balance with omega-3s. An ideal ratio is around 4:1 or lower, as a higher intake of omega-6 relative to omega-3s can contribute to inflammation.3 — Saturated Fats (in moderation):
[ ] Found in coconut oil, grass-fed butter, and full-fat dairy. [ ] Important for hormone production, brain function, and absorption of fat-soluble vitamins (A, D, E, and K). [ ] Essential for immune function, bone health, and cellular protection. [ ] Saturated fats from natural sources can be part of a healthy diet in moderation. The American Heart Association recommends that saturated fats make up no more than 5–6% of total daily calories. However, like many healthy people, I consume over 50% of my calories from it, and I still thrive. [ ] Now, unbiased scientists believe that moderate intake from natural sources doesn’t increase heart disease risk in healthy individuals, and I wholeheartedly agree, as the broken cholesterol hypothesis is dead now.The Hidden Dangers of Unhealthy Fats
Unhealthy Fats Checklist
1 — Trans Fats:
[ ] Artificially created by hydrogenating vegetable oils. [ ] Found in processed foods, baked goods, and fried fast foods. [ ] Increase bad cholesterol (LDL), decrease good cholesterol (HDL), and raise heart disease risk. [ ] Contribute to inflammation, insulin resistance, and metabolic dysfunction.2 — Excess Omega-6 Fatty Acids:
[ ] Found in vegetable oils (corn, soybean, sunflower) and processed snacks.
Practical Tips for Including More Healthy Fats in Your Diet
Choose Healthy Cooking Oils:
[ ] Choose olive, avocado, or coconut oil. I prefer tallow or butter, but they might not suit everyone.Enjoy Fatty Fish:
[ ] Consume fatty fish like salmon, mackerel, tuna, or sardines twice weekly.Read Food Labels:
[ ] Be mindful of trans fats in processed foods and choose products with no unhealthy fats.Snack Smart (if you need it):
[ ] Consider nuts, seeds, and avocados in your snacks in moderation. Be careful, as consuming nuts in large amounts is very easy and can cause weight gain and other health issues.The Bottom Line on Fats
Consuming healthy fats (monounsaturated and polyunsaturated) in our diet provides long-term health benefits. Limiting unhealthy fats (trans fats and excessive omega-6s) is crucial for maintaining a healthy metabolism, reducing inflammation, and avoiding chronic disease.
Conclusions and Key Takeaways
Making informed choices about the fats you consume can significantly enhance both your physical and mental well-being.
From my own experiences, I have found that consuming the right types of healthy fats in our diet can truly transform our energy levels, mood, and overall health.
By following these guidelines, which reflect the decades of research from my literature reviews, you can empower yourself to enjoy the benefits of healthy fats, lose or maintain a healthy weight, and maintain your well-being.
I encourage you to embrace these healthy fat choices in moderation, aligning with your genetic makeup. Allow your body to benefit from them and experience the positive changes they can bring to your life.
I love ketogenic diets which saved my life. Now, a new clinical study found keto diets better than dash diets for metabolically broken people. Another clinical study showed mental health benefits like a Ketogenic Diet Improved Bipolar & Schizophrenia. Unfortunately this vital story glitched as only 0.1% of my readers had a chance to see it via direct links.
Whether you are an herbivore, omnivore, or carnivore, you can do a ketogenic diet unless you have underlying health conditions that you need to discuss with your qualified healthcare professionals.
Unfortunately, these once-loved stories are buried under the dust and no longer find any readers, so I need to amplify them here for new readers.
How to Enter Ketosis in a Keto-Omnivore Diet Safely and Quickly
For me, a ketogenic diet with a one-meal-a-day plan with intermittent fasting or long-term fasting works well as I never feel hungry and never run out of energy thanks to a fat-adapted body. Thanks to a healthy lifestyle, as I get older, I feel younger.
The key takeaway of this story is that healthy fats are essential, unlike carbs, which are not essential. The body can create glucose from proteins and even fat molecules. Mechanisms like gluconeogenesis and ketogenesis cover these processes. I explained the Biochemistry of Ketosis.
Understanding the differences between healthy and unhealthy fats and incorporating more nutritious options into your diet can enhance your energy, mood, and overall health.
Small, informed changes can lead to significant benefits, such as improving your relationship with food for a healthier lifestyle.
Thank you for reading my perspectives. I wish you a healthy and happy life. I am here to help, so reach out when you need help. You can find more stories like this on EUPHORIA and my recent curated collection.
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