| As a low carb dieter, your diet is | | | | can also find it in any margarine products, |
| undoubtedly high in fat. And if you've done | | | | so it is important to check the ingredient |
| research on the different types of fats, you | | | | labels on food products before you purchase |
| probably heard the two big buzz words | | | | them. |
| surrounding fats today--"good fats" and "bad | | | | |
| fats." Up to that point, you may have thought | | | | Now, for the "good" fats: |
| all fats were bad--or good, but only for low | | | | |
| carb dieters. | | | | 1. Monounsaturated fats. Monounsaturated |
| | | | fats are natural fats that lower "bad" |
| In this article, I am going to go over which | | | | cholesterol (LDL) and prevent "good" |
| fats are "good" and which fats are "bad"--and | | | | cholesterol (HDL) from getting lower. As a |
| how much of each you should consume with your | | | | low carb dieter, you will probably encounter |
| low carb diet. | | | | a lot of monounsaturated fats in the form of |
| | | | canola oil, olive oil, peanut oil, and nuts |
| Let's start with "bad" fats. | | | | |
| | | | Not only are these sources carb-free or low |
| 1. Saturated fats. As a low carb dieter, you | | | | carb, but most of them are also high in |
| will run into these often. Saturated fats are | | | | protein, promote good heart health, and may |
| in fatty meat cuts, cheese, milk, and poultry | | | | reduce the risk of some cancers. |
| with skin. Many low carb diets, such as | | | | |
| Atkins, have suggested in the past that | | | | 2. Polyunsaturated fats. Polyunsaturated |
| dieters consume saturated fats, but most now | | | | fats are also natural fats. They come in two |
| insist that dieters consume more "good fats." | | | | major groupings: Omega-3 and Omega-6 fatty |
| | | | acids. As a low carb dieter, you can find |
| Saturated fats increase bad cholesterol | | | | Omega-3 in most types of fatty fish, such as |
| (LDL), which can cause heart disease and | | | | salmon and trout; Omega-6 fatty acids can be |
| certain types of cancer. If your low carb | | | | found in most seed oils. |
| diet is high in saturated fats, you should | | | | |
| consider scaling this back to a level that | | | | Omega fatty acids help to reduce bad |
| satiates your cravings, but doesn't | | | | cholesterol, promote brain health, and reduce |
| jeopardize your health. | | | | incidence of sudden death from heart attacks. |
| | | | |
| 2. Hydrogenated Fats (trans-fats). | | | | As a low carb dieter, you will encounter a |
| Hydrogenated fats are man-made, but they take | | | | lot of fats. It is important that you eat |
| on many of the traits of saturated fats. They | | | | saturated fats to satiate your hunger and |
| are specifically re-engineered to stay hard | | | | prevent cravings, but you should also focus |
| at room temperature. | | | | primarily on "good" fats--poly and |
| | | | monounsaturated fats--to increase your "good |
| You can find hydrogenated fats in sweets and | | | | cholesterol," lower your bad cholesterol," |
| cookies, which you most likely will not be | | | | and prevent certain types of cancer. |
| eating on your low carb diet; however, you | | | | |