A journal of my experiences with breast cancer to inform those who are interested and to help any one else who might have just been diagnosed.

“[She] will have no fear of bad news; [her] heart is steadfast, trusting in the Lord.” Psalm 112:7

Saturday, July 12, 2014

Wibbly Wobbly Weight Loss, Living the Healthy Life: Is Fat the Bad Guy?

good fats

As with carbohydrates, I have learned that whether the fat is bad for you has to do with what kind or where the fat comes from. Like proteins, fat doesn't raise blood sugar so snacking on fat-rich foods like nuts is not so bad. Fat takes a while to digest and so slows the rate at which food leaves your stomach, blunting the blood sugar effect of the whole meal. Tossing your salad or drizzling your pasta with olive oil, adding nuts to your rice or using slices of avocado to your sandwich can help you lose weight because it helps make the meal more satisfying. Remember, real weight loss is long term and it has to be something you can live with.
So, fat is not necessarily the bad guy. It may be if it is in butter, high-fat lunch meat, marbled steak, full-fat cheeses and ice cream, but if you switch those out for lean cuts of meat, chicken and fish, low fat milk, cheeses and lunch meats (such as turkey and lean roast beef) and instead get your fats from those in avocados, nuts, seeds, olives (including olive oil, and canola oil as well), fish and seafood, you will not only keep your heart healthy, but also lose weight and feel satisfied. 
Seafood also contains omega-3 fatty acids which lower triglycerides, helping prevent blood clots, reducing inflammation and promoting a normal heart rhythm.
good vs bad fats


  1. My mum, who had been on a diet for as long as I could remember started to eat what would be thought of as a very high fat diet, but because they were all mono-saturated fats and lots and lots of oily fish which much salad food added in, she has lost and maintained a huge weight-loss
    This is a great post, Phyllis. Very, very helpful.

  2. You are really researching and learning so much about nutrition! Thanks for sharing your knowledge with us!

  3. The problem is all of the "bad fats" are the ones I really like. I LOVE cheese, love it. Sigh.