"safe" fats to consume on a LC/HF diet?

BlessedMom70

This kind of relates to my other post from this morning, but I would like to eat low carb for the reason being that I always feel fuller when I eat a meal with a good amount of fat in it. I strongly believe that losing weight is all about calories in/calories out, *but* for me personally, I believe that I may be able to (finally) achieve my weight loss goals if I eat low carb/high fat. Problem is, I have always shied away from high fat. When I think of high fat foods, I think of artery-clogging, cholesterol raising foods. I know that there are healthy fats such as eggs and nuts, although I'd like to minimize the amount of eggs I eat. What other healthy fats are there to help achieve that satiety (I believe) is needed to help reduce my overall calorie consumption?

And if anyone reading this is doing LC/HF, I'd love to hear what you eat in a day!

lynn_glenmont

Satiety is idiosyncratic. You'll just have to experiment and see what works for you.

kommodevaran

Isn't man made trans fat the only unhealthy fat?

In addition to the above, I recommend you look into variety, which is the opposite of either/or.

(With "the above", I was referring to lynn_glenmont's advice, not my own glorious tidbits of wisdom, as I usually do )

kshama2001

Are you looking for info about unsaturated fats?

https://www.healthline.com/health/food-nutrition/saturated-vs-unsaturated-fat#unsaturated-fat

What is unsaturated fat?

Unsaturated fats are loosely packed. They tend to be liquid at room temperature.

Replacing saturated fat with unsaturated fat can improve your health. Unsaturated fat comes from plants. It’s found in:

vegetable oils
olives
nuts and seeds
some fish
There are two main types of unsaturated fat:

Monounsaturated fats

Monounsaturated fats can help improve your cholesterol levels and lower your risk of cardiovascular disease. It may also help you control your insulin levels and blood sugar.

Foods that contain monounsaturated fats include:

• olive oil
• peanut oil
• canola oil
• avocados
• most nuts
• most seeds

Polyunsaturated fats

Your body needs polyunsaturated fats to function. This type of fat helps with muscle movement and blood clotting. Since your body doesn’t make it, you have to get it in your diet.

Polyunsaturated fats can be further divided into two types: omega-3 and omega-6 fatty acids.

Omega-3 fatty acids may be beneficial to the heart. Omega-3 fatty acids can be found in:

• fatty fish, such as sardines, tuna, salmon, trout, mackerel, and herring
• ground flax and flaxseed oil
• non-hydrogenated soybean oil
• safflower oil
• sunflower oil
• canola oil
• walnuts
• sunflower seeds
• chia seeds
• hemp seeds

lynn_glenmont

kshama2001 wrote: »

Polyunsaturated fats

Your body needs polyunsaturated fats to function. This type of fat helps with muscle movement and blood clotting. Since your body doesn’t make it, you have to get it in your diet.

Polyunsaturated fats can be further divided into two types: omega-3 and omega-6 fatty acids.

Omega-3 fatty acids may be beneficial to the heart. Omega-3 fatty acids can be found in:

Just to clarify: Your body needs to obtain some specific polyunsaturated fats -- essential fatty acids (EFAs) -- from external sources (like food) because it can't make from other fats.

Polyunsaturated fats can be further divided into many types, two of which are omega-3 and omega-6, which are EFAs that your body needs to get from external sources.

nvmomketo

I avoid trans fats, hydrogenated and partially hydrogenated fats. I also really limit my vegetable/seed oil intake as top hey are often higher in omega 6 oils than I want, and have a tendency to rancid its that more solid fats don't have. I have some olive or avocado oil, but the fats I use the most are naturally occurring in animal products line lard or tallow. Butter and coconut too.

LiLee2018

Stop thinking that healthy fats are bad for it. That crap is based on BAD false studies that for some reason haven't died already. (my guess would be b/c lots of companies would lose a lot of $$$). Animal fats, coconut oil, butter, ghee, olive oil, avocado, nuts are good for you.

And NO. VEG oils, Canola, Peanut are NOT frickin healthy... like AT ALL.

ccrdragon

LiLee2018 wrote: »

Stop thinking that healthy fats are bad for it. That crap is based on BAD false studies that for some reason haven't died already. (my guess would be b/c lots of companies would lose a lot of $$$). Animal fats, coconut oil, butter, ghee, olive oil, avocado, nuts are good for you.

And NO. VEG oils, Canola, Peanut are NOT frickin healthy... like AT ALL.

Why not?