Weird Al rocks. But that’s not what this post is about. Its also not about the fact that I’m fat, which, at 11% body fat now - I’m officially not fat. About two years ago I weighed 205. I was officially ‘obese’ according to BMI. Over the course of 5 months, I went from obese, to overweight, to normal. Yay me. And my friends wonder why I put flax seed oil and beans in my oatmeal (and bike 3,000 miles a year). Here’s all about fat:
Saturated Fats
Solid at room temperature, raise bad cholesterol. Red meat, milk/dairy. Poultry is less saturated, fish has the lowest amount of saturated fat. Also found in coconut and palm oil (used in “non-dairy” stuff). Should account for no more than 10% of your daily calorie needs.
Hydrogenated - Trans Fat
This is where the saying, “fresh from our chemical laboratory direct to your home,” came from. This is where nice unsaturated fats are chemically altered (saturated with hydrogen) to be solid at room temperature. Increases the shelf life, raises bad cholesterol - as bad as saturated fats. You have absolutely no need for this, none at all, zippo, stay away, warning warning, etc . - 0% of your calories.
Unsaturated Fats
Liquid at room temperature.
Monounsaturated are found in vegetable oils like canola, olive and peanut. May help lower bad cholesterol, while keeping the good cholesterol high. Omega 9 (oleonic acid) is found in olive oil, and is a good replacement for Omega 6. Up to 20% of calorie needs.
Polyunsaturated fats are found in vegetable oils like safflower, sunflower and corn, and in seafood. Decreases both good and bad cholesterol. Omega 3 are heart and brain healthy polys, walnuts, coldwater fish, flaxseed, broccoli, cauliflower, cantaloupe, kidney beans, spinach. Omega 6 can have a negative effect when not balanced with Omega 3s - eggs, poultry, cereals, veg oil, baked goods, margarine - but they are essential. No more than 10% of calorie needs.
Total Fat
The amount of fat (all types) in your diet as a percentage of calories, should be 20 to 35%.
So, eat healthy please. Exercise. You can enjoy your food without it killing you. You may need to re-train your taste buds a little, but eating good just makes you feel so good.