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The Truth About Fats: Not All Fats Are Created Equal

Category Nutrition

The Truth About Fats: Not All Fats Are Created Equal

Let’s clear something up.
Fats don’t make you fat. Eating the wrong types of fats — and in the wrong amounts — might. But when you understand how fats actually work, they become a weapon for energy, hormone health, and even fat loss.

Here’s the breakdown you actually need:

MONOUNSATURATED FATS – THE MVP

These are your healthy heroes.

  • Help regulate cholesterol
  • Support heart health
  • Improve insulin sensitivity

Found in:

  • Avocados
  • Olive oil
  • Nuts (almonds, cashews)
  • Nut butters (natural, no added junk)

Why you want them: These fats fuel your body without clogging it up. They’re clean-burning energy and they help keep you feeling full without the crash.

POLYUNSATURATED FATS – THE SUPPORT CREW

There are two main types here: omega-3s and omega-6s.

Omega-3s

  • Anti-inflammatory
  • Boost brain function
  • Essential for joint and heart health
  • Found in: fatty fish (salmon, mackerel), chia seeds, walnuts

Omega-6s

  • Can be pro-inflammatory if overconsumed
  • Found in: vegetable oils, some nuts and seeds

The key? Balance. Most people eat too many omega-6s and not enough omega-3s. Flip the script.

SATURATED FATS – NOT THE DEVIL

Saturated fat has a bad rep. But controlled intake is fine — and necessary.

  • Supports testosterone production
    Helps brain and nervous system
    Used for energy, especially in low-carb diets

Found in:

  • Whole eggs
  • Red meat
  • Coconut oil
  • Butter (real butter, not margarine nonsense)

Just don’t overdo it. Use it. Don’t abuse it.

TRANS FATS – STRAIGHT TRASH

These are man-made, chemically altered fats.

  • Increases risk of heart disease
  • Raises bad cholesterol (LDL)
  • Inflammation, insulin resistance, the works

Found in:

  • Packaged snacks
  • Processed baked goods
  • Fried fast food
  • Cheap margarine

There’s no room for these in any gymBAIT plan. We don’t do half-effort or half-health.

So What’s the Ideal Breakdown?

A solid macronutrient ratio will always depend on your goal — but as a rule of thumb:

  • Monounsaturated & Omega-3 fats = priority
  • Saturated fats = moderate
  • Omega-6 = limited
  • Trans fats = eliminated

gymBAIT builds this into your custom nutrition plan. No guesswork. No macro confusion. Just real food, real results.

Remember:
Fat isn’t your enemy. Stupidity is.
Eat smart. Train hard. Let the AI handle the rest.