Tip #27
Eat Fat, Lose Fat
by Dr. John Berardi

To lose fat, sometimes you have to eat fat. Monounsaturated fats and certain polyunsaturates actually speed up the metabolic rate. The best of the fat burning bunch are the highly unsaturated omega 3s called EPA and DHA. These omega 3 fatty acids can potentially help burn blubber through a variety of different mechanisms. A diet supplemented with omega 3-rich fish oil promotes losses of body fat with simultaneous gains in lean mass. That’s right, more muscle and less fat, baby!

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Tip #23
Omega 3 Snacks
by Dr. John Berardi

Once you’re splitting up your fats correctly (about 1/3 of your fat intake coming from each of the three types of fat), your next goal should be to balance out your omega 6: omega 3 ratio. Do this and you’re arteries will be jumping for joy and they’ll have less body fat around them to impede their jump height.

While most of you probably already know that the omega 6: omega 3 balance is critical, I’m sure many of you are wondering in you can balance out the 6:3 ratio without having to pour another tablespoon of flaxseed oil down the gullet?

How about trying some pumpkin seeds or flaxseeds? Pumpkin seeds provide a 2:1 ratio of omega 6 fatty acids to omega 3 fatty acids, increasing the EFA content of your diet while putting your fat intake back in balance. Also, adding flaxseeds to your diet is a good idea. Grind these seeds up in a coffee grinder and add to your meals. Flaxseeds provide fiber, protein, and a 3:1 ratio of omega 3: omega 6 fatty acids. Your arteries will thank you.

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Tip #22
Fat Recommendations – How To Meet Them
by Dr. John Berardi

So how much fat do we need and what kinds? While there’s a lot of debate nowadays, most of the real fat experts agree that a good balance of the three is the way to go if you want to give the old ticker a fighting chance. In other words, your goal is to consume 1/3 of your fat from saturated fatty acids, 1/3 from monounsaturated fatty acids, and 1/3 from polyunsaturated fatty acids. But it’s important to learn what kinds of foods contain the different types of fatty acids. So use this handy chart below to learn which fatty acids are found in a number of common foods. By learning which foods contain which fatty acids, a balanced fat approach should be a snap.

Food % Saturated Fat % Monounsaturated Fat % Polyunsaturated Fat
Almonds 10% 68% 22%
Beef 55% 40% 4%
Brazil Nuts 26% 36% 38%
Canola Oil 5% 57% 38%
Cashews 20% 62% 18%
Cheese 67% 26% 7%
Chicken 31% 49% 20%
Coconut Oil 86% 9% 5%
Duck 35% 52% 13%
Eggs 39% 43% 18%
Flax Seed Oil 8% 18% 74%
Hazelnuts 8% 82% 10%
Herring 22% 55% 18%
Macadamia Nuts 16% 82% 2%
Milk 67% 26% 7%
Olive Oil 13% 75% 12%
Palm Oil 50% 41% 9%
Peanuts 15% 51% 34%
Pecans 8% 66% 26%
Pine Nuts 15% 40% 45%
Pistachios 13% 72% 15%
Pork / Lard 40% 48% 12%
Salmon 20% 30% 40%
Sesame Oil 15% 42% 43%
Walnuts 10% 24% 66%

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Research has shown that eating less polyunsaturated fat, which is typically found in baked and fried foods, helps prevent prostate cancer in mice.

The research was performed by the University of California, Los Angeles, and the scientists believe it to be the first of its kind in a mouse model that closely mimics human cancer.

The researchers found that mice that ate a low-fat diet (only 12% of calories from fat) had a 27% reduced rate of prostate cancer compared to mice who ate a more traditional Western-type diet (40% of calories from fat). They also found that precancerous prostate cells grew more slowly in the mice that ate the low-fat diet.

Senior author William Aronson, a Jonsson Cancer Center researcher, stated that some of his previous studies have shown that a low-fat diet slowed the growth of aggressive human prostate cancer in mice and helped them live longer.

Aronson is planning a short-term study with men who will be assigned a diet high in polyunsaturated fat or a low-fat diet with fish oil supplements.

I think this just adds to a pile of evidence of just how bad the traditional American diet can be. I have posted before about how fried foods are linked to metabolic syndrome and how trans fat leads to coronary heart disease. I think it is important that the researchers are planning a follow-up study with fish oil supplements. Certain fats have been shown to provide health benefits, and I have posted before about the benefits of omega-3 fatty acids (such as fish oil).

Reference: MedLine Plus

Tip #15
Good Fats
by Dr. John Berardi On average, most people should ensure that 25-35% of their energy intake comes from fat, with your fat intake split equally between saturates (animal fat), monounsaturates (olive oil, avocados, etc), and polyunsaturates (flax oil, salmon oil, etc.). Your total fat in the diet may vary but make sure you’re getting about 1/3 of each type for the best fat balance.

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Tip #13
Unhealthy ‘Health Foods’
by Dr. John Berardi Products that claim to be ‘Cholesterol Free’ and ‘Low in Saturated Fat’ often have the most trans-fatty acids. Unfortunately these are the products that most of the public thinks are ‘healthy.’ Remember, trans fats have absolutely no place in the diet! They’re the only type of fat highly associated with very negative health outcomes.

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This tip is sponsored by Precision Nutrition – our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want — guaranteed.

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Tip #7
Eat Fat, Lose Fat
by Dr. John Berardi To lose fat, sometimes you have to eat fat. Monounsaturated fats and certain polyunsaturates actually speed up the metabolic rate. Lipid researchers believe that the best of the fat burning bunch are the highly unsaturated omega 3s called EPA and DHA. A diet supplemented with omega 3-rich fish oil promotes losses of body fat with simultaneous gains in lean mass.

SEE ALSO:
This tip is sponsored by Precision Nutrition – our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want — guaranteed.

Order Precision Nutrition now and get $50 off!