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Lesson #7

Good Fat Can Help Us

Shed Body Fat

Lesson 7:  Good fat can help us shed body fat.

Welcome to your 3rd week in our Simple Strategies for Nutrition Beginners program! If you’ve made it this far, we know you are serious about learning how these simple strategies can work for you!

Today you’re going to learn about how to use good fat to help you shed body fat. In the 1980’s, 90’s, and 2000’s, we used to think eating “low fat or fat free” was the secret to weight loss. Science and long term results showed us that this IS NOT efficient, nor is it healthy.

Let’s learn about fat first.

Your body uses fat in 4 main ways:  
1.  It’s a source of energy.
2.  Fat is used as padding and insulation for organs and nerves.
3.  It’s a regulator for the fat soluble vitamins (A,D,E, & K)
4.  Fat is a source of essential fatty acids.


Let’s learn about the

“good fats” and the “bad fats.”

Good fats are the unsaturated fats which are the polyunsaturated and monounsaturated fats.  Those fats are considered the "good guys,” because when eaten in moderation they can help lower cholesterol and decrease your risk of heart disease.

Examples of Good Fats

  • Olive oil

  • Avocado oil

  • Grape Seed Oil

  • Pumpkin Seeds

  • Olives

  • Avocados

  • Almonds

  • Hazelnuts

  • Brazil nuts

  • Cashews

  • Sesame Seeds

  • Omega-3 fatty acid (fish oil supplements)

Good fats have many benefits.

1.  Increase your sense of fullness
2.  Improve mood
3.  Help repair DNA
4.  Help reduce inflammation
5.  Decrease joint pain
6.  Improve hair, skin, and nails


Bad fats are the trans and saturated fats.

Saturated fats are typically solid at room temperature (like butter, bacon grease, or lard). These types of fats have been shown to increase our total cholesterol, specifically, the “bad” LDL (low density lipoprotein) cholesterol.  LDL cholesterol can stick to the insides of our arteries and create blockages in the heart and other places in our body.

Artificial trans fats (or hydrogenated fats) are a type of saturated fat that are created in a process that turns healthy oils into solids.  It involves high pressure, hydrogen gas, and a metal catalyst.  This process is called hydrogenation and extends the shelf life of these products.  These types of fats have been found to significantly increase our risk of heart disease.
Natural trans fats are found in fatty meats and full fat dairy products like butter and cream.

Some Sources of Bad Fats

  • Pizza and Cheese

  • Whole Milk

  • Butter

  • Ice Cream

  • Pork

  • Bacon

  • Beef

  • Sausage

  • Cookies

  • Baked Goods

  • Mexican Fast Food Dishes

Most foods have a mixture of good and bad fats.  Some foods have higher amounts of good fats than others.  Eating good fats in place of saturated fat lowers the “bad” LDL cholesterol, and it improves the ratio of total cholesterol to “good” HDL cholesterol, lowering the risk of heart disease.  

“Good” fats should be your first choice most of the time.


Simple Strategy #5:

Include a good fat in your meals.


Ladies = 1 thumb size of fat (~7-12 grams of fat)


Men = 2 thumb sizes of fat (~15-25 grams of fat)

Here’s what 1 thumb size of fat looks like.

  • Peanut butter = about 2 tablespoons

  • Extra Virgin Olive Oil = 1 tablespoon

  • Whole egg = 2 eggs



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***This private Facebook group includes live nutrition coaching videos, meal planning workshops, and a positive and supportive atmosphere that can help you keep your healthy nutrition goals a priority.

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