What are the right fats for health and fat “loss”?

Many people through marketing in the mass media think that fat is bad for you.


This is true of man-made fats which your body finds difficult to absorb and use, however, it may intrigue you to know that fat is actually vital for hormone production and hormone “signalling” – i.e. sending messages to the cells of the body to “express health”.

Fat also contains and helps absorb essential vitamins (Vitamins A, D, E, & K, and a family of nutrients called carotenes or carotenoids), as well as minerals such as calcium. In addition, fat provides us with essential fatty acids (EFAs) e.g. Omega-3, Omega-6, and Omega-9 fats, for literally thousands of chemical processes in the body that relate to circulation, cell function, and immunity.


Some fats are very advantageous, in fact crucial, to the mental and physical functioning of the human body. These “healthy” fats include many of the unsaturated fats found in foods such as olives and olive oil, oil from oily fish, avocado, raw nuts such as almonds, walnuts and hazelnuts, seeds such as flaxseed, chia and salba seeds (both relatively new foods to hit the scene), sesame seeds, pumpkin seeds, sunflower seeds, and some animal foods such as eggs, milk and meat from flax-fed or grass-fed animals.


As previously stated, there are however, some really “ugly fats” to avoid at all costs if you can and let’s face it, most of us can!

These are called “trans fats”, and are manmade from commercially applied oil processing methods (hydrogenation, refining, bleaching, and deodorising). These chemical processes can turn good fats into fats that are extremely harmful to your metabolism and health. 

They are found in most processed foods high in fat and sugar. Look on your food labels for hydrogenated fats. If they are there – bin the food, and vow never to buy the product again!


For optimal health, and also effective fat loss – it’s:


OUT with processed foods high in trans fats (hydrogenated fats), and also too much cooked fat/oils


IN with the fish, avocado, nuts, seeds and olives… and a little milk, butter or cheese.


Foods naturally rich in fat or oils contain many essential fatty acids (EFAs) that are vital to the physical and psychological health of the body.


Foods such as “oily” fishes, all variety of raw unsalted nuts and sesame/pumpkin seeds, avocado, and quality “extracted” oils contain many Omega-3 and Omega-6 fatty acids for “optimal health”.


The 2 main essential fats that we must absolutely get from food are called alpha-linolenic acid, or ALA (the Omega-3 parent fat) and linoleic acid or LA (the Omega-6 parent fat).


These unsaturated and “unstable” fats (while essential to health) are very sensitive to light, oxygen and high temperatures. Ideally they should be consumed fresh, and cold, i.e. unheated and uncooked. E.g Extra Virgin Olive Oil


Many fats become damaged or “rancid” when they are fried. Ideally they must be refrigerated and kept in the dark, and used reasonably quickly.


Remember that fat present naturally in food is protected by other plant substances, is fresher, and therefore “safer” to the body, and better utilized by the body, than the “extracted” oils from food.


So, vegetable oil to cook with is out and coconut oil is in (available from most health food shops)


As a general “portion” guide, you can “safely” eat a small handful of nuts or seeds everyday, have ½ an avocado in a salad, have a portion of oily fish 2-3 times a week, and feel at ease to use a spoon of quality extra-virgin GREEN olive oil, or cold flaxseed oil, coconut oil or organic butter over your vegetables.


Introduce these foods into your diet regularly – that means daily if you so wish, and remember GOOD fat is essential to you, your body and your metabolism. Healthy fats in wild fish and nuts like walnuts are some of the best oils for the human body. Unfortunately we would have to consume a large amount of salmon and walnuts everyday to get the necessary amounts.


Introduce a high quality Omega 3, 6 & 9 Supplement


An easier approach is to supplement your meal plan with a high quality complex Omega 3, 6 & 9 supplement.


The Smartest Fat for Health and Weight Loss, Quite simply, every single person will

benefit from adding a high quality fish oil supplement to their diet!


Omega-3s “burn body fat in 3 different ways”

“First off, they allow the body to burn fat in situations where fat burning is

turned off, such as after a high-carb meal or after high-intensity exercise

(where the body preferentially burns glycogen).”



“Secondly, high amounts of omega-3s increase insulin sensitivity. If your body is sensitive to insulin, less insulin is produced after a meal, which means less fat is stored. Similarly, if the body is released and incinerated each day.”


“Thirdly, omega-3s increase the heat of your cellular “furnaces”, which are otherwise known as the mitochondria and the peroxisomes. Omega-3s thus help you burn more and more energy, thus turning you into a fat burning machine.”


Furthermore, including more omega 3, 6 & 9 in your diet is considered one of the simplest and most effective ways to reduce inflammation. This doesn’t just mean in relation to sports injuries and is also applicable to everyday muscular aches, chronic joint pain, arthritis and poor exercise recovery, even headaches.


Read Our Blog

You Don’t Have to be Fast to be Fit - read more >>

Massive Middle-Age Masses - read more >>

Running To Barcelona - read more >>

Find Your One Thing - read more >>

Join the Glu-tan Clan - read more >>

Don’t Feed the Tree - read more >>