Generally if you increase your fat intake and decrease your carb intake, regardless of what type of carb or fat, you will lose weight and your health will improve.
There are three types of fat based on their degree of saturation with hydrogen: saturated, monounsaturated and polyunsaturated fats. Most vegetable oils are high in polyunsaturated fats (this is bad, I’ll explain why in a bit), while most animal fats are high in saturated and monounsaturated fats (this is good). Because your tissues are made up mostly of saturated and monounsaturated fats, your body needs more of these two types of fat than it needs polyunsaturated fats.
One of the problems with the modern western diet is we eat far too many polyunsaturated fats, and it’s reeking havoc in our bodies. Conventional wisdom makes saturated fats out to be 100% evil and to be avoided at all costs.
Good saturated fats you can use for cooking include butter, ghee, coconut oil and palm oil. Examples of oils that contain monounsaturated fat include olive oil, sesame oil, sunflower oil, flaxseed oil, corn oil, safflower oil and peanut oil.
Monounsaturated fats are good for you, but it’s important to note that not all foods that contain monounsaturated fats are good for you. PUFAs are missing more than one pair of hydrogen atoms, giving rise to more than one double bond. These fats should never be used in cooking, because they get oxidized and wreak havoc in your body, leading to obesity, inflammation and a wide range of different inflammatory disorders. A high omega-6 to omega-3 ratio leads to inflammation, high blood pressure, depressed immune function, blood clots and sub-optimal brain function and development. Breakfast cereals, a staple in the western diet, are processed grains that are high in omega-6 fats. The use of trans-fats is extremely widespread because they are so convenient and cost-effective at the same time. The trouble with natural saturated fats like coconut oil, butter and ghee, is they’re too damn expensive! The trouble however, is that the end result is not the same as a naturally occurring saturated fat. Indeed trans-fats are known to lead to aggressive fat gain, heart disease diabetes and a multitude of inflammatory disorders, cancer and various other diseases.
Remember though that when it comes to weight loss, refined carbs are much worse than trans-fats. At the end of the program, Naughton details another experiment where he eats the same stuff as in the first experiment, but he cuts out the trans-fats and replaces them with healthy oils like coconut oil. When you do your shopping, one tip to know how much trans-fat there is in a food is to read the ingredient label and look for “shortening”, “hydrogenated” or “partially hydrogenated oil”. This isn’t a crash diet, it’s simply healthy eating based on foods that promote fat loss and discourage fat gain. You’ll notice there are a few otherwise healthy foods (fruit!) on the list of things you’ll eliminate – it’s necessary to promote rapid fat loss. Combine with our 10-minute Tone & Strengthen Base Workout to maximize results and sculpt a strong, shapely body as you lose the fat!
You get fat because carbohydrates, even those from whole grains, quickly convert to glucose. Eliminating carbs forces your body to mobilize its fat stores for energy, fueling everything from brain function to muscles to normal biological functions.


Protein and Fat create virtually no insulin response and provide the ideal energy for your body.
Contrary to popular belief, the fats from the meat, eggs and vegetable sources (avocado, nuts, etc.) recommended here won’t make you fat. Crashfit is about the ideas, people, activities and gear that make you a little more awesome each and every day.
Crashfit's Tone & Strengthen Workout is just 5 quick exercises to sculpt and strengthen your entire body in only 10 minutes. You’ve got saturated and unsaturated fats, omega-3s and omega-6s, polyunsaturated and monounsaturated, long-chain and short-chain fats, and so on. The properties of a fat, and whether it’s healthy for you or not, depends on the chain-length of its fatty acids, and the degree of hydrogen saturation of its fatty acids. Olive oil for example, contains mostly monounsaturated fat with a small amount of polyunsaturated and saturated fat.
Examples of non-animal fats that contain high levels of either saturated or monounsaturated fats include palm, olive and coconut oil.
But as I mentioned earlier in this article, saturated fats lead to neither heart disease nor obesity, and the studies suggest they are actually good for your heart and help you to lose weight. Other good sources of saturated fats include high fat cheeses, fatty cuts of meat, full-fat cream, and nuts and seeds. As well as containing monounsaturated fat, the above oils also contain some level of polyunsaturated and saturated fats. Corn oil for example, contains just 25% monounsaturated fats, and a whooping 55% of the bad form of polyunsaturated fats (i.e. Walk into any pharmacy or health store and you’ll see a wide selection of different omega-3 supplements. Grains are mostly composed of carbs, which is bad enough, but they also contain bad fats, which adds insult to injury. You can expect all processed carbs to contain far more omega-6s than omega-3s, but that should be the least of your worries when it comes to processed carbs. Grain-fed chickens as opposed to chickens that are fed fish or flax meal, produce eggs that are much higher in omega-6. They are found in almost all processed foods, and in fried food prepared in fast-food outlets and restaurants. They decided to take the cheaper liquid unsaturated oils (usually vegetable oils), and try to saturate them using a chemical process (by adding hydrogen), so they’ll be solid at room temperature. Unlike with Other types of nutrient that are known to be bad for you,  there is no safe upper limit for trans-fat consumption. When you eat grains, sugar and other carbs, your fat stores remain intact and unused, and the carbs simply add to them.
In fact, your cholesterol, blood pressure and triglyceride levels are all likely to improve.
That’s normal, but they’ll pass after the first week or so, after which you’ll notice your energy levels will become more stable, without the ebbs and flows common after large, carb-heavy meals. Just one little cheat opens the floodgate and makes it far more likely you’ll cheat again and sabotage the entire plan.
The videos, photos, workouts, exercises and information, collectively "The Information" provided on this website are for informational purposes only and are used solely at your discretion.
What I’ll do is give you a quick primer on fats to help you get acquainted with the right types of fats for losing weight and improving your health.


Lard is roughly half saturated fat and half monounsaturated, with a small amount of polyunsaturated fat as well. Monounsaturated fats with their single double bond, are fluid at room temperature, and tend to be solid or semi-solid when refrigerated.
Just because these oils are from vegetable sources, we assume they are healthy and good for us.
In the typical western diet, we not only consume too much PUFAs in general, we also consume too much of the wrong type of PUFAs. But the average American today consumes as much as 30 parts omega-6 and 1 part omega-3 (i.e. Where vegetables are naturally high in omega-3s, vegetable oils are high in omega-6 because the harsh chemical process used to extract these oils, ends up destroying the vegetable’s naturally occurring omega-3 fats. Examples include margarine, pastries, shortening, biscuits, donuts, cakes, pies, crackers, bread, popcorn, and typical fast food choices like fried chicken, burgers and french fries. The result is a cheap, easily transportable, easily stored stable fat that doesn’t go rancid, and when it comes to deep frying, can be used over and over again.
However, unlike in naturally occurring unsaturated fats, the double bonds in trans-fats have a trans configuration. Even the slightest amount of trans-fat consumption is bad for you and this type of fat should be completely avoided. Trying to restrict calories will make your body want to hold onto its current fat stores, which will make this hard, and it isn’t.
You may even notice that you’re not starving when you wake up in the morning or craving sweets late at night. Sugar is particularly insidious…one taste and you’ll just want more, it actually is addictive, and even drinking artificially sweetened beverages may trigger an insulin response, which tells the body to store fat. Crashfit and BikeBoardMedia, Inc., are not liable for any damage or injury caused or sustained as a result of your use of The Information contained herein or shared via other online, print or other media.
More importantly, being fully saturated with hydrogens means they are the most stable of the fats, and tend not to go rancid, even when heated. It’s found in fish, algae, plants and nuts, and it comes with numerous health benefits. When used in processed foods, trans-fats increase the storage life of products and can also enhance flavor and texture. Once you’ve hit your target weight, you can bring things like fruit, milk and others back into your diet, which is outlined in our Healthy Eating Food Plan (coming soon). Thus, when you eat carbs, they are predisposed to be stored as fat, even if you exercise a lot. Hence it’s saturated fats you should be using for cooking, not polyunsaturated vegetable oils.
It naturally thins your blood, helping to improve circulation and improve your heart health, it helps fight inflammation, supports brain function, and eases depression and anxiety. So how can these food manufacturers resist using something so cost-effective and convenient? But one negative effect of the trans-fats in his diet was that his levels of good (HDL) cholesterol went down.



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Comments

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