Fat – the good, the bad and the ugly


Key points about good fats

  • they regulate body temperature
  • they help transport vitamins and minerals around the body
  • they boost male testosterone and sex hormones
  • balance out your blood sugar levels
  • increase bone density
  • increasing good fat helps fight high cholesterol, heart disease and lower blood pressure

Omega 3 and 6’s are known as essential fatty acids that keep your body functioning normally and promotes good health.

Omega 3 –

  • flaxseed oil
  • fish oil
  • chia seeds
  • walnuts and walnut oils
  • fish roe
  • cured and cane dish(smoked salmon)
  • seafood
  • soy beans and spinach

Omega 6 –

  • vegetable oils
  • nuts and seeds
  • low fat meat cuts – chicken, beef, sausages
  • low fat dairy product – milk, cheese, cream
  • eggs


fast food collection on on white background

Bad fats contribute to a range of health issues, such as causing inflammation which has direct links to heart disease, stroke, diabetes, and other chronic conditions, while even small amounts of bad fats consistently being consumed can have bad long term effects

Bad fats

  • saturated fats – non lean meat cuts – chicken, beef, pork, lamb, non lean dairy – milk, cream, cheese, butter,
  • trans fats – deep fried food, doughnuts, pies, cookies, cakes, crackers, margarine, popcorn

In a nutshell – the analogy that I like to used when explaining fats to clients is that of a car engine. Imagine your body as the engine and fats as the motor oil that keeps everything running smoothly. Regularly including good fats into your diet is like changing the oil in your engine everyday, where as high amounts of bad fats is like never changing the oil, and your engine won’t run as efficiently as you want it. And while fat intake affects body composition and fat stores, let me cast your mind back 20-30 years ago(if you are old enough to remember) to a time when the world went on the low/no-fat buzz, a lot of consumer products adopted low fat alternatives. Fast forward to now, and the number of obese people around the world is at its highest level ever. The point here is that we were looking at the wrong suspect in fat where carbohydrates were the secret bad guy causing our population a lot of problems. So while some fat is bad for you, not all of it is, and if we can get out of the mindset that ‘fat is bad for us’ and educate ourselves on fats then I’m sure we will all have a better relationship with fat moving forward.

Happy training team!


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