Polyunsaturated fats contain large amounts of polyunsaturated fatty acids (PUFAs). Polyunsaturated fatty acids are so-named because, due to the presence of two or more double bonds, there are places along the carbon chain where the fatty acid is not “saturated” with hydrogen. Polyunsaturated fats are liquid at room temperature, and remain in liquid form even when refrigerated or frozen. Polyunsaturated fats are divided into two families: the omega-3 fats and the omega-6 fats.
Monounsaturated fats contain large amounts of monounsaturated fatty acids (MUFAs). MUFAs are so-named because, due to the presence of one double bond in the carbon chain, the fatty acid is not “saturated” with hydrogen. Monounsaturated fats are typically liquid at room temperature, but solidify when refrigerated.
Saturated fat is fat that consists of triglycerides containing only saturated fatty acids. Saturated fatty acids have no double bonds between the carbon atoms of the fatty acid chain (hence, they are fully saturated with hydrogen atoms). There are several kinds of naturally occurring saturated fatty acids, their only difference being the number of carbon atoms - from 1 to 24. Some common examples of saturated fatty acids are butyric acid with 4 carbon atoms (contained in butter), lauric acid with 12 carbon atoms (contained in breast milk, coconut oil, palm oil, and cocoa butter), myristic acid with 14 carbon atoms (contained in cow milk and dairy products), palmitic acid with 16 carbon atoms (contained in meat) and stearic acid with 18 carbon atoms (also contained in meat).
Roughly 25-30% of your total daily calories should come come fats divided up equally between the 3. You have to eat fat to lose fat.
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