Posted on July 1st, 2023.

Fat is often seen as the enemy when it comes to fitness, but not all fats are created equal. There are good fats, and there are bad fats. Good fats, also known as unsaturated fats, are essential for good health and can actually help you lose weight and improve your fitness.

What are Good Fats?

Good fats are essential for good health and can actually help you lose weight and improve your fitness. They are found in foods like avocados, nuts, seeds, and oily fish. They are also found in some vegetable oils, such as olive oil and canola oil. Good fats are liquid at room temperature and are known as unsaturated fats. There are two types of unsaturated fats: monounsaturated fats and polyunsaturated fats.

Monounsaturated fats are found in foods like avocados, olives, and nuts. They are known to help lower cholesterol levels and reduce the risk of heart disease. Monounsaturated fats are also known to boost your metabolism and burn more fat. Some good sources of monounsaturated fats include:

Avocados
Olives
Nuts (such as almonds, peanuts, and walnuts)
Seeds (such as chia seeds, flaxseeds, and pumpkin seeds)
Olive oil
Canola oil

Polyunsaturated fats are found in foods like oily fish, flaxseeds, and walnuts. They are known to help reduce inflammation and improve blood sugar control. Polyunsaturated fats are also known to help with brain function and eye health. Some good sources of polyunsaturated fats include:

Oily fish (such as salmon, tuna, and mackerel)
Flaxseeds
Walnuts
Soybeans
Canola oil
Corn oil

It is important to note that not all fats are created equal. Unsaturated fats are considered to be good fats, while saturated fats and trans fats are considered to be bad fats. Saturated fats are found in foods like meat, dairy products, and some oils. Trans fats are created when unsaturated fats are processed with hydrogen. They are found in some processed foods, such as cookies, crackers, and fried foods.

Why Are Good Fats Important for Fitness?

Good fats are important for fitness for a number of reasons. They can help you:

Lose weight. Good fats can help you feel full and satisfied after eating, which can help you eat less calories overall. They can also help to boost your metabolism and burn more fat.

Good fats are slow-digesting, which means they take longer to break down and absorb. This can help you feel fuller for longer after eating, which can help you eat less overall.
Good fats can also help to boost your metabolism. Your metabolism is the rate at which your body burns calories, and it is important for weight loss. Good fats can help to increase your metabolism by helping to produce hormones that regulate your appetite and energy levels.

Build muscle. Good fats are essential for the production of testosterone, a hormone that helps build muscle. Testosterone is responsible for many of the physical changes that occur during puberty, including the growth of muscle mass. Good fats can help to increase testosterone levels, which can help you build muscle.

Good fats are also a source of energy for your muscles. When you exercise, your muscles need energy to contract and relax. Good fats can help to provide this energy, which can help you perform better during workouts and recover more quickly afterwards.

Improve your mood. Good fats can help to improve your mood and reduce stress levels.

Good fats are a source of essential fatty acids, which are important for brain function. Essential fatty acids can help to improve mood and reduce stress by increasing the production of serotonin, a neurotransmitter that plays a role in mood regulation.

Protect your heart. Good fats can help to lower cholesterol levels and reduce the risk of heart disease.

Good fats can help to increase levels of HDL cholesterol, the "good" cholesterol. HDL cholesterol helps to remove LDL cholesterol, the "bad" cholesterol, from your arteries.
Good fats can also help to reduce inflammation, which is a major risk factor for heart disease.

Improve your skin. Good fats can help to keep your skin looking healthy and hydrated.

Good fats are a source of essential fatty acids, which are important for skin health. Essential fatty acids can help to keep your skin hydrated and prevent it from drying out.
Good fats can also help to reduce skin problems such as acne and eczema.

In addition to these benefits, good fats are also important for overall health and well-being. They can help to improve cognitive function, protect against cancer, and boost the immune system. If you are looking to improve your fitness, make sure to include plenty of good fats in your diet.

How Much Good Fat Do You Need?

The amount of good fat you need each day depends on your individual needs. However, most experts recommend that adults get at least 20% of their total calories from good fats.

This means that if you eat a 2,000-calorie diet, you should aim to get 400 calories from good fats. This is equivalent to about 45 grams of fat.

If you are trying to lose weight or improve your fitness, you may want to increase your intake of good fats even more. Some experts recommend that people who are trying to lose weight get up to 35% of their total calories from good fats.

This means that if you eat a 2,000-calorie diet, you should aim to get 700 calories from good fats. This is equivalent to about 85 grams of fat.

However, it is important to note that not all good fats are created equal. Some good fats, such as omega-3 fatty acids, are more beneficial for your health than others.

Omega-3 fatty acids are found in oily fish, such as salmon, tuna, and mackerel. They are also found in some nuts and seeds, such as flaxseeds and walnuts. Omega-3 fatty acids have been shown to have a number of health benefits, including:

Heart health. Omega-3 fatty acids can help to lower cholesterol levels and reduce the risk of heart disease.
Brain health. Omega-3 fatty acids are essential for brain development and function. They have been shown to improve cognitive function and memory in adults.
Eye health. Omega-3 fatty acids can help to protect against age-related macular degeneration, a leading cause of blindness.
Joint health. Omega-3 fatty acids can help to reduce inflammation and pain in people with arthritis.

If you are looking to get more good fats in your diet, there are a few things you can do:

Eat oily fish. Two to three servings of oily fish per week is a good goal.
Add nuts and seeds to your meals. A handful of nuts or seeds can add a healthy dose of good fats to your diet.
Use healthy oils when cooking. Olive oil, canola oil, and flaxseed oil are all good choices.
Avoid processed foods. Processed foods often contain unhealthy fats, such as saturated and trans fats.

Good fats are an essential part of a healthy diet and can help you lose weight, build muscle, improve your mood, and protect your heart. If you are looking to improve your fitness, make sure to include plenty of good fats in your diet.