BistroMD Health Library

Get excited about reading again with fun and interesting tips from our experts, including The M.D., our dietitians, and our fitness expert. In our health library, you will find all of the information you need to achieve your goals of making a healthy lifestyle change. So, start reading and start losing!


Get excited about nutrition, and learn as you go with these information-packed resources on a wide variety of nutrition-centric topics! Our bistroMD experts review the importance of the macronutrients protein, fat, and carbohydrates, as well as how to make them work most efficiently for you.

How to Take the Bad Fats Out of Life

How to Take the Bad Fats Out of Life

On almost every corner, and on every store shelf, the temptation of high-fattening foods is everywhere.

Whether it’s through your favorite brand of chocolate chip cookies, or in that T-bone steak you love to savor, it can be difficult to cut the bad fats out of life; actually, it can sometimes seem impossible.

If eating healthy seems like a stretch due to those fattening foods, here are some tips that can help you take the bad fats out of life.

5. Make a list; check it twice

Many people go to the grocery store unprepared, which can make the urge to wander around aimlessly in search of high-fattening foods easy.

Instead of going in and being blind-sided by shelf after shelf of junk food, make your list in advance, and make sure to check off the items.

Sticking with your guns will help you make smarter food choices. If chips aren’t on your list, don’t put them in your cart.

Just buy what you need to buy, and get right back to life.

4. Don’t go hungry

One of the best tips to keep in mind when it comes to cutting out bad fats is to make sure you are never overly-hungry.

Hunger can cause us to crave things that we normally wouldn’t, especially foods that contain a ton of sugar.

To get that dose of energy we crave, we tend to reach for sugary, high-fattening foods. So, to keep yourself on track, it’s best that you don’t go to the store hungry and that you keep yourself satisfied throughout the day.

Reach for high-protein and high-fiber foods if you like to snack between meals. This way, your next trip to the grocery store won’t be nearly as painful.

3. Good vs. evil

Don’t be mistaken, our bodies do need to intake fat through diet in order to be healthy, but there are certain kinds of fats that are evil and some that do your body good.

When it comes to choosing foods, it’s good to have some good “fat-ground” knowledge.

When looking at the labels, look for foods that contain polyunsaturated fats. In terms of snacks, sunflowers seeds are a good option, as well as almonds and other varieties of nuts.

Avoid foods with Trans fats, such as pre-packaged snack foods and any kind of fried foods, as well as sweets like candy bars.

2. Don’t believe the low-fat myths

Just because something says “low-fat” doesn’t mean it’s good for you.

In fact, sometimes the total amount of fat in your diet isn’t really linked specifically to weight gain or to certain diseases.

Again, this is why it is so important to know the difference between good fats and bad fats. Often, people go to extremes and cut their good fat intake along with their bad fat intake.

The best advice? Abide by some simple rules:

Eliminate Trans fats from partially hydrogenated oils, and stay away from saturated fats by cutting back on red meat and full-fat dairy foods.

Also, make sure to get your daily serving of omega-3 fatty acids from foods like fish, soybeans and ground flaxseeds or flaxseed oil. And, be smarter about how you cook. In place of butter, use liquid vegetable oils rich in polyunsaturated and monounsaturated fats.

1. Keep track of your progress

In order to keep yourself motivated and to keep the bad fats out of your life, it’s important that you keep track of your progress. This way, if you are losing weight, you know you are eating the right foods.

Tracking your progress can also be the best kind of wake up call. If you’ve fallen off the wagon, you will know what you need to do to get back on, and what foods you should avoid.

For more tips from our experts, please visit our healthy facts section for more information.

Next Article: Healthy Corner

Getting the Most out of Fall Fitness

Start Your Diet Today!

Reality Check - Your Free Diet Analysis

Simply answer a few questions so we can figure out your weight loss goals and provide solutions for a lighter, healthier you. Our weight loss meal plans are designed to help real people achieve real and lasting success.

as seen on...   

join our free newsletter

Get free support to help you lose weight and be healthy with our Weekly Dish on Health.

stay connected