The average man should aim to have no more than 30g of saturated fat a day. The average woman should aim to have no more than 20g of saturated fat a day.
Unsaturated Fatty Acids: Consisting of both monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs), they are important for health. MUFAs are found in vegetable oils, nuts, seeds, olives, and avocadoes, while PUFAs are found in vegetable oils, fish, and seafood. Omega-3 and omega-6 fatty acids are two PUFAs that can only be obtained through diet and are called “essential fatty acids.”
Saturated Fatty Acids: Found primarily in foods from animal sources such as meat and dairy products, like butter and cheese. Some vegetable oils such as coconut, palm kernel, and palm oil also contain saturated fat. Eat limited amounts as part of a healthy diet – and always try to consume healthier sources.
Trans Fatty Acids: avoid like the plague!
Chemically processed vegetable oils, they are semisolid at room temperature and are used in some margarines, fried foods, and processed foods to enhance flavour, texture, and shelf life. Also called “partially hydrogenated” oils,
Follow a healthy, balanced diet of lean protein, fruits and vegetables and whole grains. Do cardio and strength training regularly. Doing interval training four times a week: will help lose fat alternate two minutes of sprinting with 60 seconds of walking for half an hour.