I bet your entire years wages that if I asked you what fat was, you would say “It’s that horrible blubber around my belly, waist, hips and legs. The stuff that causes heart disease, the stuff that makes us unfit and unattractive and certainly what makes people look at me horribly and call me names”.

In just a few seconds, I just made millions! However, I will make you a deal that you can keep your money for now if you sit back and forget everything you think you know and everything you have been told by the press, seen on TV and seen advertised by companies who are not out to help you but to lie and take your money. Sit back, read this, take it in and get ready for a reality check and slap around the face.

Fat is not a bad thing and in truth we need it to live. The word ‘fat’ has been criminalized by the press and certain companies. Fats and oils belong to a family of organic compounds known as Lipids and are necessary for the following and more:

formation of virtually all cell membranes
formation of myelin sheath within the nervous system
protection of internal organs
fuel source during lower intensity work loads
storage of energy within the adipose tissue

Did you hear that? It’s a MAJOR SOURCE OF ENERGY and in truth the best form of it. The three types of fat we are told and recognize are saturated fat, monounsaturated fat and polyunsaturated fat. So, which is the bad one? If you said saturated fat, I’m afraid you are wrong. You only think its saturated fat because you are told so by the media but let me explain…

Most dietary lipids (fat) are made up of chains of carbon atoms joined at the side by other atoms, most commonly hydrogen. The more or equal amount of hydrogen to carbon equals the density of the fat. So saturated fats are full with hydrogen cells, which mean it is formed in straight lines and is solid at room temperatures. Good sources of saturated fats are good quality meats, organic dairy, eggs, butter, coconut oil and palm oil-natural foods.

We then have monounsaturated fat – the structure of atoms in this type of fat is missing an hydrogen cell, therefore the two hydrogen cells at either side of the missing atom are pulled together creating a double bond (not two James Bond’s thank you!) and because of this, the fat is not as solid in room temperature. Examples are olives and olive oils (which shouldn’t be used to cook with as heating it breaks the atoms, makes it rancid and turns to trans-fat and should only be used as a dressing) lard, beef dripping, avocados, nuts and seeds.

Last on our list is polyunsaturated fat – these fats have more missing hydrogen atoms and therefore more hydrogen bonds are pulling together creating more double bonds and making it less solid at room temperature. These include the Omega 3 and 6 fatty acids (which are good for you) and are mostly found in fish.

So saturated fat is not the evil that it is made out to be. It is vital to our bodies to hold itself together, pass on information in the nervous system, protect us and fuel us. But here is the trick….we are told [some healthy spreadable margarine’s] have no or very little saturated fat and high in monounsaturated and polyunsaturated fat. How so when how are they solid at room temperatures? It is because the product goes through a long and awful process of heating to pump in more hydrogen atoms to make it more… saturated (cue Scooby-do shock music) which makes it solid at room temperatures. However, during this process some of the double bonds that remain turn into a wax substance and become TRANS-FATS (the true evil).

Although you are told the bad fats have been taken out, it has in fact been creating the stuff that causes most of our problems.

So how do you avoid and eat the right types of fat? Simple, use you’re noggin (brain) and eat good quality foods and cuts of meat (yes you can eat the fatty bits) and try to use organic as much as possible. Avoid things that are pre-made (such as ready meals), man-made and fooled around with like white breads, white rice and white pasta. All of which is a great start…

Now cholesterol, do you know what it is? Probably not! So again, listen up.

Cholesterol is just like fat in terms of requiring it to live. Actually, so much so that if we don’t take in enough dietary cholesterol our bodies can make 75-80% of its own supply. Shock horror! … we are told to cut down on its intake yet our bodies are making it!

Again here’s the breakdown. Cholesterol is a vital compound that of cell membranes, synthesis of bile acid and vitamin D and more. It is carried around our bodies by lipoproteins (think of them as taxis) and the two main types we are told of are LDL (low density lipoproteins = bad) and HDL (high density lipoproteins = good) which are actually both good for us as they both have a job to do, to help us. The LDL transports cholesterol to where it needs to be so it can be used. HDL transports excess cholesterol that doesn’t need to be used at that time back to the liver. The problem starts if there is far more LDL’s around that the HDL’s can’t carry. If this is the case, then it is left and builds up and it this that leads to illnesses such as chronic heart disease, think of it as too many taxis and not enough parking spaces. the taxis all build up blocking the road as they wait to park. So, cholesterol is not a bad thing and again we need it to live. We just don’t need so much LDL and this can be avoided but not consuming the foods that are mainly man or factory processed made and just basically junk.

Now a final test of your knowledge! Who thinks calories are bad? Hmmm…SIT DOWN…

Calories, like fats and cholesterol are a necessity to our lives. It is an energy source and we need it to live and function. We burn calories when we move and we need and burn calories when we digest our food. Calories are an energy source but to release that energy, vitamins and minerals are required.

If the calories (or the food that we are eating and taking the calories from) has no or very little vitamins and minerals, then it cannot be broken down and therefore sits there and will slowly build up more and more like bricks and concrete.

When people are told to “calorie count” are they being advised to eat the correct type of foods that has what is needed to break down and use the energy? HELL NO. They are told to BUY a franchised ready meal from people who will get filthy rich but not about empty-calories and fuel sources.

I’m giving you information for free. I am a personal trainer [and my services are available] but right now I am telling you the simple truth that they don’t want you to know and am making no money from it!

The best way to stay healthy and to burn fat (as an energy source) is to eat correctly and move more. Avoid low quality meats, battery farmed eggs, UHT or processed dairy products, meat pies and pre-packed meals, overcooking meals, white sugar breads, rice, pasta flour, cakes, biscuits, soft drinks, cordials, cheap fruit juice, margarines, hydrogenated or partly hydrogenated fats, cheap plant oils (esp. rapeseed), soybean, corn, sunflower and LOW CAL OIL SPRAY (I mean what the hell!)…

Try to take in more fresh quality fish and meats, organic meats, free range eggs (cook slow and at low temp), wholegrain products, fresh in season fruit and veg, home baking (so you know what the ingredients are), organic butter, coconut and palm oil.

I’m not saying you can’t have treats guys! I was raised in the body building culture and as a competitive fighter I know how horrendous diets can be. But this is not a diet, it’s a change and hopefully now an educating experience where you can make the right choice but also you can treat yourself to the lush stuff at times.

Be more natural with your foods (that includes saturated fat) less pre-packed, ready-made rubbish and move more. Move as much of your body, as much as you can as often as you can and you will feel the difference.

Only the brave can make this choice and stick with it, and I’m with you all the way.

Follow Seb on Twitter @sebmorganfit where you can contact him regarding personal training and health advice.