Eat Fat and Lose Weight!


People are always asking me about what they should eat, is a low fat diet better than a low carb one, is it better to eat something that is fat free over something that has fat, how much fat they should be eating, etc. I will try to answer some of these questions. The topic of fat can be confusing. I will try to clear things up a bit.

Is eating a low fat diet the best way to prevent obesity?

No. We eat almost 15% less fat now than in 1960, but in 1960 only 13% were obese and now 34% of the population is obese. We have been eating less fat but getting fatter. Crazy right? Not really. Fat is what makes your body feel full, so in order to replace that full feeling,people turn to sugary, easily digestible carbs. Often, when foods are “fat-free”, fats are replaced by sugar and carbs. Have you ever noticed that sometimes those “fat-free” foods have more calories than their full fat versions? That’s why!

“Good” fats play an important role in how our bodies function. They help with brain development, cellular regeneration, eye health, digestion (remember how they make you feel full? It’s because they slow down your digestion so you absorb more nutrients), provide energy, keep the heart beating regularly, just to name a few.

Here’s the important stuff:

Good fats:
canola oil, peanut oil, olive oil, avacados, nuts and seeds. People who follow a Mediterranean diet eat lots of these and they have a low risk of heart disease.

sunflower oil, flaxseed oil, corn oil, soybean oil, flax seeds, fish,walnuts. This is the omega 3 group of fats.

Bad Fats:
animal products, coconut oil, palm oil. This group raises bad cholesterol.

Trans Fats
Bad bad bad! I hope no one who reads this is eating these! Included here are some margarine, processed foods like cookies, crackers, snack foods and fried foods. This fat not only raises your bad cholesterol, but lowers your good cholesterol!

How do I eat fat healthfully?

The best advice I can give is to tell you to stay away from all processed food. If you don’t recognize the ingredients, don’t buy it! And please don’t feed it to your kids! Eat from the 2 healthy fats groups but remember to watch your calories. If you want to eat junk food, cook it yourself. At least you know what’s in it! Only 20%- 35 % of your total caloric intake should come from fat. So eat some guacamole and get those healthy fats!

Eleni Kapetanios is a personal trainer in Guelph, Ontario. She owns Get Fit Personal Training. Check out her website at [], or email her anytime at

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Author: Piyawut Sutthiruk

Losing weight will keep you healthy and have a long life. Cheer Up!

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