Fat is the densest of the macronutrients, as it contains 9 calories per gram, compared to protein and carbs, which each contain four calories per gram. This is why fatty foods are so high in calories, it is more calorie-dense, so a high-fat diet will contain more calories consumed, and more calories equals more weight gain. There are various types of dietary fats; Some are great for the body, while others you’ll want to avoid:
Bad saturated fat is mainly found in red meat and dairy (stay away!). It’s also known as solid fat because it solidifies at room temperature. The American Heart Association warns against consuming too much saturated fat, as it may elevate LDL cholesterol and the risk of pulmonary disease. Good saturated fat can be found in items like Coconut oil.
Unsaturated fat typically falls under two categories: monounsaturated fat and polyunsaturated fat.
Monounsaturated fat is often found in foods like avocados, nuts, and olive oil, and are often noted as the healthiest fats of all as they are believed to lower bad cholesterol while raising good cholesterol.
Polyunsaturated Fat – This is comprised of omega-3 and omega-6 fatty acids and is found in nuts, seeds, and oils such as Flaxseed oil, Flaxseed ground, Rapeseed oil, Walnuts, etc. Polyunsaturated fat consumption has been linked to reduced risk of high blood pressure and delaying onset of type II diabetes.
Trans-Fat This is the worse type of fat and the one you want to avoid. Trans fat is present in meat and dairy, the majority of trans-fats are artificially produced by adding hydrogen to vegetable oil, thus allowing it to solidify. Trans-fats are often found in highly processed and refined foods, such as potato chips, candy, and anything fried. Too much of this fat in a diet has been linked to increased bad cholesterol and elevated risk of heart disease. Try to stay away from trans-fats as much as possible.