The Difference between Good and Bad Fats


Many people know that when we get older, our testosterone levels decreases but high intensity training can increase levels, such high intensity  exercises with short rest periods.  Basically the signal that that initiates the production of testosterone turns off when you are on a restricted caloric diet. The “low” periods in nutrition, like when you skip a meal, have revealed a suppression of GnRH release from the pituitary gland. For example. no animal mates in periods of food shortage. During a period of caloric restriction, the body closes all functions which are not necessary for survival.

If you’re going to start a diet, it is recommended that you go slowly cutting calories, instead of suddenly jumping to a very low calorie diet. And one of the important things to understand is that fat doesn’t get us “fat”, it’s the carbohydrates that become sugars, that make us fat. Polyunsaturated fats, Omega-3, and Monosaturated Fats are all 3 excellent sources of fat. But Saturated and Trans-fats are to be avoided at all costs. If we look at the examples below, we can see that there are many options for good fats. Yet, it is very difficult to remove dairy products from our life, but attempting to reduce them as much as we can will certainly help us lower our cholesterol and increase our testosterone levels.

Monounsaturated fats:

  • Olive oil
  • Grapeseed oil
  • Hazelnuts
  • Almonds
  • Brazil nuts
  • India nuts
  • Avocado
  • Sesame seeds
  • Pumpkin seeds

Sources of polyunsaturated fats: (Ok, but not as good as monosaturated)

  • safflower
  • sesame
  • soy
  • Corn oil and sunflower
  • Nuts and seeds

Sources of Saturated Fat: (To be avoided!)

  • butter
  • cheese
  • whole milk
  • cream
  • Fatty meats (beef, ground beef, pork, etc.)
  • Also found in some vegetable oils, such as coconut

Reference: Michelle P. Warren, N.C.E., Naama W. Constantini, (Editors). Sports Endocrinology, vol. 23. 2000. Hum Reprod, 8 Suppl 2: 162-167, 1993.

What is your experience with fats? How did you fight the cravings?