Good Fats / Bad Fats

**Ozz** · 06-03-2004, 08:41 AM

I'm currently on a cutting program but the question that I have is what are good fats. If some one could give me some examples of good fats so I can incorporate them into my diet. Also I see in some of the cutting programs people taking flax or liver oil is this where the good fats come into play?

**Sweep14** · 06-03-2004, 09:03 AM

Fats like omega 3 and omega 6 are good fats, and these can be found in the flax, liver, fish, and all sorts of other oils. You can also get good fats from some fish like salmon.

**rockcrest** · 06-03-2004, 09:06 AM

olive oil

**Ozz** · 06-03-2004, 09:18 AM

So if I start cooking my chicken with olive oil then that will be good enough for my fat source. My question is with the excess amounts of oil will I be running into health problems down the road.

**rockcrest** · 06-03-2004, 09:20 AM

avoid excess amounts. stay within whatever your daily macro allowance is.

**Jodi** · 06-03-2004, 09:21 AM

No - that is not good enough. That is only omega 6. You need omega 3 too and you can't cook with omega 3 oils or they turn rancid. You want things like Fish oil capsules and or flax oil. Please read the stickies at the top of this forum called Guide to cutting, bulking etc. In there, at the bottom are a few articles on what EFA's are, what kinds you should take an why.

**animalmachine** · 06-03-2004, 09:26 AM

no, you need a good balance of your omega 3 and omega 6 fats. Olive oil is a good source of omega 6, however you need omega 3 in your diet as well. I think that fish oil is the best source for omega 3 since it contains more EPA and DHA which have numerous benefits.

**rockcrest** · 06-03-2004, 09:52 AM

i was originally saying that olive oil is another good fat source in addition to the fats sweep14 listed. then i was trying to say that because olive oil is a healthy fat that there wasn't a free pass to soak chicken in oil & feast.

jodi, i know its all about the fish oil

i have cherry flavored cod liver oil. its OH SO TASTY!

**CowPimp** · 06-03-2004, 12:58 PM

I usually try to eat a tin of sardines packed in olive oil daily. This has a few grams of fish oil and of course olive oil in it. Sometimes I get ones packed in hot sauce, which is canola based. As well, I use flax seed and olive/canola based dressings on my salad. Eggs have some good fats in them too. Peanut butter and almond butter are another two sources I use regularly. I figure if I can get 3 or 4 different good oils at different times throughout the day I will be doing pretty good. Eggs for breakfast, sardines for lunch, salads a couple of times per day, and some peanut butter before bed. Something like that...

**gza** · 06-03-2004, 11:05 PM

Actually, the FA's in olive oil are primarily monounsaturated, so they're really omega 9 (oleic acid). Both omega 6 (linoleic acid, arachidonic acid) and omega 3 (linolenic acid, EPA, & DHA) FA's are polyunsaturated. Only omega 6's and omega 3's are essential, so don't think of olive oil as an EFA source. However, it is still a "good fat," because monounsaturated fats have a couple of uniquely positive aspects: (1) they have antioxidant capabilities in the body, and (2) their intake is correlated with increased testosterone levels.

As for the real EFA's, don't even bother trying to add any omega 6's to your diet. You're probably getting more than enough already, as long as you're eating as much meat as you should be. Corn oil is one of the richest omega 6 sources around, and corn is what fattens up American cattle, chickens, and pigs. Of course, corn in its natural state contains very little fat of any kind, but the concentration of omega 6's goes up as you ascend the food chain (kind of like with mercury and fish - the bigger the fish, the higher the mercury level).

Omega 3's, as you're probably well aware, are notoriously underconsumed in the SAD (standard American diet). To correct the omega 3/omega 6 ratio in your body, you'll need to resort to a concentrated source of omega 3's. You have basically two options, fish and flax. Whether one is better than the other continues to be debated, but I recommend both.

**ClintZ28** · 06-06-2004, 11:32 PM

Get your omega-3 and omega-6 fatty acids from fish, nuts, seeds, etc. Not fish oil. Fish oil can easily contaminated with disease, and excesses can impair your immune system, slow recovery, and cause other probs.

Your bad fats are going to be saturated fats and transfatty acids. You should get no more than 10% of your daily kcalorie intake from saturated/transfatty acids. Fats are good, especially when bulking, but don't be execessive. Keep your daily kcalorie intake to around 30% fat or less.

**Spottieottie** · 06-08-2004, 09:39 PM

as of health problems down the road I would say it matters what kind of fat it is. Saturated raises your cholesterol while monosaturated fat has actually been proven to lower it.

**aztecwolf** · 06-08-2004, 10:13 PM

can i get all my omega 3's from nuts? I also usually eat a can of salmon a day too.

**Jodi** · 06-08-2004, 11:17 PM

No - nuts are mostly omega 6 and just trace amounts of omega 3. You need to eat a hell of a lot of salmon to equal what you'd get in fish oil capsules.

**Blieb** · 06-09-2004, 05:46 AM

Originally Posted by rockcrest

i have cherry flavored cod liver oil. its OH SO TASTY!

That sounds completely disgusting.

**sentricyphen** · 06-09-2004, 01:06 PM

yeah it sure does

**Mudge** · 06-09-2004, 01:35 PM

Fish oil caps are dirt cheap, I get a big old bottle for 6 bucks at Costco, that will cover your Omega 3. Omega 6 can be found in many products, even at your grocer.

As for omega 9 I dont know.

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