The Basics

Published on February 12th, 2014 | by Grinds4Gamers


The Basics: Part Four

FATS and Why You Need Them!

Contrary to popular belief, your body craves fats. For years, even up to the present time, our society has been in a rabid frenzy about non-fat, low-fat, fat-free, etc, etc. The truth is: It’s a farce. If you think I’m full of junk loot, ask anyone who’s been on a low-fat diet over the years. The grim reality is that a majority of people who have been on this type of a regimen will either maintain their current weight or will have put on weight exponentially in a lose-weight, gain-more-weight cycle. Most “low fat” or “non-fat” products out there will deliver the promise of reduced-fat ingredients. But what they don’t tell you is that they load the contents with sugars which will in turn, convert to……yes, you guessed it…..FAT.

So why not take the road less traveled, adventurers? Start your quest to health by actually eating what your body has been asking for all along? Good fats! But, Kash, the research of the last 50 years has suggests otherwise! Fats are bad! Fats are evil and unhealthy! But alas! More recent research and more importantly, more recent results from professional athletic trainers and dieticians actually speak the contrary. Fats are your friend. Even recent heart health studies correctly suggest that increasing your daily intake of healthy fats can reduce your risk of heart disease and death from heart attack and strokes. On the most basic level, take it from someone who has dealt with high cholesterol and excess fat issues. Once I made the switch from “low-fat, non-fat”, to healthy fat, I immediately noticed a decrease in my overall body fat and cholesterol and an increase in my energy and performance in the gym.

So what are these “good fats” and what do they do? Polyunsaturated and monounsaturated fats are exactly what I’m talking about. Fats from nuts, avocados, olive oils, coconut oils, flax seed oils are rich in monounsaturated fats lower your blood cholesterol and help prevent atherosclerosis. Polyunsaturated fats from sources such as lean meats, free-range poultry and wild fish contain Omega-3 fatty acids that are considered “essential” to heart health. They have been scientifically proven to lower triglycerides (blood fats), reduce inflammation and fight several conditions such as arthritis, depression, asthma, Alzheimer’s and more. Still think I’m full of it? Google it!

Think of it on the most basic level. Have you ever seen an artistic rendering of an overweight caveman? Neither have I. Archeological forensics suggests that our ancestors were lean, healthy and strong. What did they have in their diets? Fruits and vegetables are a couple of items. But on the fat front, they ate lean meats from wild game, nuts and seeds. The latter being some outstanding fat sources. So why should it be any different today? It’s really that simple.

So give it a shot! Replace your fat-free, non-fat products with a handful of almonds. Stop putting processed margarine on your sweet potato, use grass-fed cow butter! Eat some salmon twice a week. Cook your eggs with coconut oil. Use some olive oil and a little balsamic as a salad dressing instead of Ranch. In other words, get your fats from natural sources! Don’t be afraid of them! Watch your energy levels rise as your cholesterol levels dive! Trust me! It works!

The key is getting these fats from the right sources. Concentrate on eating fats from natural sources, such as wild-caught fish or grass-fed meats. As described in a previous segment, farm-raised meats can lack the most essential nutrients. Go wild! Also, although supplements can still be beneficial, you’re better off going with the most natural sources.

Here is a comprehensive list of good fats:

Nuts & Seeds:

If you are trying to lose weight, keep these down to a maximum of 4-5 ounces per day. 

Pine Nuts
Brazil Nuts
Pumpkin Seeds
Sesame Seeds
Sunflower Seeds
Macadamia Nuts
Walnuts (Best choice!)


If you are trying to lose weight, keep these down to a maximum of 4-5 ounces per day.

Olive (First Cold Pressed)
Coconut (unrefined)


Grass Fed Cow Butter (I use Kerrygold)
Clarified Butter (Ghee)

Avocado:  I eat these like they’re going out of style……Usually at least one per day.  Even though it is classified as a fruit, it’s really a fat source.

Thanks for hanging in there, folks! If you’ve made it this far, you’re well on your way to a new life of health and wellness. In The Basics: Part Five, we’ll talk about the benefits and sickness-fighting attributes of nature’s candy: Fresh Fruits!


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About the Author

Kash is the creator of Grinds 4 Gamers and the Founder of MOG Nation Gaming & a Co-Host on the Wildcast Podcast. I'm a busy & humble public servant, daddy, hubby, game geek, Crossfit Coach and self-proclaimed Paleo chef. Need help with min-maxing your life? Hit me up at

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