The Truth About Fats: Not All Fats Are Created Equal

Let’s clear something up.
Fats don’t make you fat. Eating the wrong types of fats — and in the wrong amounts — might. But when you understand how fats actually work, they become a weapon for energy, hormone health, and even fat loss.

Here’s the breakdown you actually need:

MONOUNSATURATED FATS – THE MVP

These are your healthy heroes.

• Help regulate cholesterol
• Support heart health
• Improve insulin sensitivity

Found in:

• Avocados
• Olive oil
• Nuts (almonds, cashews)
• Nut butters (natural, no added junk)

Why you want them: These fats fuel your body without clogging it up. They’re clean-burning energy and they help keep you feeling full without the crash.

POLYUNSATURATED FATS – THE SUPPORT CREW

There are two main types here: omega-3s and omega-6s.

Omega-3s

• Anti-inflammatory
• Boost brain function
• Essential for joint and heart health
• Found in: fatty fish (salmon, mackerel), chia seeds, walnuts

Omega-6s

• Can be pro-inflammatory if overconsumed
• Found in: vegetable oils, some nuts and seeds

The key? Balance. Most people eat too many omega-6s and not enough omega-3s. Flip the script.

SATURATED FATS – NOT THE DEVIL

Saturated fat has a bad rep. But controlled intake is fine — and necessary.

• Supports testosterone production
  Helps brain and nervous system
  Used for energy, especially in low-carb diets

Found in:

• Whole eggs
• Red meat
• Coconut oil
• Butter (real butter, not margarine nonsense)

Just don’t overdo it. Use it. Don’t abuse it.

TRANS FATS – STRAIGHT TRASH

These are man-made, chemically altered fats.

• Increases risk of heart disease
• Raises bad cholesterol (LDL)
• Inflammation, insulin resistance, the works

Found in:

• Packaged snacks
• Processed baked goods
• Fried fast food
• Cheap margarine

There’s no room for these in any gymBAIT plan. We don’t do half-effort or half-health.

So What’s the Ideal Breakdown?

A solid macronutrient ratio will always depend on your goal — but as a rule of thumb:

• Monounsaturated & Omega-3 fats = priority
• Saturated fats = moderate
• Omega-6 = limited
• Trans fats = eliminated

gymBAIT builds this into your custom nutrition plan. No guesswork. No macro confusion. Just real food, real results.

Remember:
Fat isn’t your enemy. Stupidity is.
Eat smart. Train hard. Let the AI handle the rest.