Types of Fats
Saturated fats - Solid in room temperature, mostly from animals. It is not all bad. It can actually be quite good for you as long as it comes from natural, organic sources. Like grassfed beef, pasture raised chickens, wild caught fish, etc. It is also found in coconut oil.
Trans fats - This is an unnatural man-made fat, made from a process called hydrogentation. It became popular when we began to avoid natural saturated fats. Makes fat harder in room temperature and increases shelf life. It makes things crispier and flakier, like cakes and pies. This like processed foods, snack foods like chips and crackers, cookies, some margarine and salad dressing, and foods made with shortening and partially hydrogenated oils.
Monounsaturated fats - Liquid in room temperature. Made from mostly vegetables and found in vegetable oils. Should be mostly avoided as it is also man-made fats, unless its olive oil or avocado oil.
Polyunsaturated fats - Liquid in room temperature. The two types being omega 3 and omega 6.
Omega-6 fatty acids - Found in vegetable oils like soy, corn, safflower and also in animals that have been fed grains like corn or wheat, and also soy. Also a man-made fat, and is one of the greatest threats to our health due to its pro-inflammatory nature.
Omega-3 fatty acids - This is the good fat everyone talks about, broken down to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Has a very anti-inflammatory nature and has benefits to fat burning, metabolism, immune system, joints, brain, and hormones among other things. Found in some plants, but most abundant in seafood and small fish, green algae, grass fed animals. According to WebMD, we need to be eating at least 8 ounces or more of these types of fish a week. Read my complete write up on fish oils and omega 3 fatty acids.
Have a diet rich in natural fats. Use fats for energy, carbs for nutrition, protein for rebuilding your body. I wrote more about it on how you should start off your breakfast.
Eat healthy, natural, grass fed pasture raised eggs, meats, or wild caught small fishes, or things like coconut oil. Avoid all man-made fats like trans fats, and monounsaturated fats other than olive oil or avocado oil.
Avoid man-made polyunsaturated fats like omega 6. Eat more of omega 3, especially from fish. Or take a fish oil supplement.
Sam Yang from an early age has been obsessed with connecting the dots between martial arts and efficiency, health, mindset, business, science, and habits to improve optimal well-being. For more info, join his newsletter. You can also connect to All Out Effort on Facebook and Twitter.