The Weight-Loss Trick the Experts Don't Tell
Know Your Fats: Mono, Poly, and More
To modify the amount and type of fat you eat, you have to know the major players:
Monounsaturated fats: Good in moderation
Peanuts, avocados, olives, olive oil, and canola oil are storehouses for the monounsaturates. Diets high in these fats such as those in Mediterranean countries are associated with lower rates of breast cancer and coronary artery disease.
Polyunsaturated fats: Good in moderation
Also known as essential fatty acids, polyunsaturated fats are found in vegetable oils, salmon, and mackerel. Since your body cannot manufacture these fats, you have to eat them. For optimal health, you need to eat 10 to 15 grams a day or you can develop nutrient deficiencies.
Saturated fats: Mostly bad
Found in meat, butter, milk, cheese, ice cream, chocolate, and coconut and palm oil, saturated fats tend to be solid at room temperature. Saturated fats raise blood cholesterol in most people; excessive consumption increases your risk of coronary heart disease and obesity.
Trans fats: Mostly bad
These man-made fats are found in margarine, shortening, and most packaged baked goods, crackers, and candies. The label tip-off: "hydrogenated" or "partially hydrogenated" appearing before any oil or fat. They are similar to saturated fats in their effect on the body.
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