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Healthy Fats

A big misconception that alot of gym users will listen to is that 'fats are bad'! Now yes this is the case for your local McDonalds Cheeseburger or your nice fried breakfast but fats actually have a lot of important roles to play. 

Everyone will store fat in reserve as if the body doesn't get enough calories throughout the day the body will go into whats known as 'Starvation mode'. This happens when we consume less than 1200 calories a day. The body will store fat as it thinks you are trying to starve yourself and will prepare itself to cope with this by storing fat to use for energy. So this should be everyone's first goal. Consume enough calories a day for your body to function properly.


Another important role that fats have to play are that they add protection to our vital organs. Vital organs are classed as the heart, lungs, liver, kidneys etc. If we consume a lot of 'Healthy fats' (i will list some of these below) our organs are going to be adequately protected rather than being protected by the bad 'trans fats' (i will mention these below) that are bodies don't know how to deal with. And one last point we all need to be aware of is that Vitamins A, D, E and K all need saturated fats in the body for them to be absorbed. All other vitamins only need water.




  • Types of nuts - Macademia, Almonds

  • Egg yolks - multivitamin, good source of cholesterol

  • Butter

  • Extra virgin olive oil - check label for 100% oil and cold extracted

  • Chicken skin - Contains palmitolic acid which is good for immune system

  • Lard

  • Coconut oil, buckwheat 

  • Trout, Mackeral, Salmon - High in Omega 3

  • Avocado's


  • Vegetable, nut and seed oils

  • Margarine or 'spreadable butter'

  • Walnuts - rob the body of zinc

  • Swordfish

  • Tuna in sunflower oil - High levels of mercury

  • Sweets, chocolate, crisps


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