Vegetable and Seed Oils

How I personally choose to eat

and:

What the current evidence has actually established.

That distinction matters.

It doesn't make this guide weaker.

It makes it stronger because I don't want to take something that is my personal dietary preference and pretend every claim surrounding it has been scientifically proven beyond dispute.

That's the same standard I've been using throughout PayToCommit:

My experience is my experience.My approach is my approach.That doesn't automatically make it universal medical fact.

My Approach

Let me start with exactly what I do.

As part of the Zapp the Fat Diet, I personally avoid vegetable and seed oils such as:

Canola oil.Soybean oil.Peanut oil.Sunflower oil.Safflower oil.

And I personally replace them with animal fats such as:

Butter.

and:

Beef tallow.

That's part of the way I eat.

So if somebody asks me:

“Bobby, what do you use to cook?”

my answer is simple.

Butter and beef tallow.

I'm not interested in having fifteen bottles of different cooking oils sitting in my kitchen.

I keep the same philosophy I've used throughout this entire guide:

Eat real food. Keep it simple.

The broader Zapp the Fat Diet also includes animal fats such as butter, tallow, and lard along with the naturally occurring fat in meat and eggs.

Why I Avoid Them

The most important thing for this article is how I word this.

I'm not going to tell you:

“I avoid these oils because medical science has conclusively proven that every one of them causes disease.”

The material I have for this guide doesn't establish that.

What I can tell you is:

I personally choose not to eat them.

They don't fit the simple, animal-based way of eating I've chosen for myself.

My diet is built around foods such as:

Meat.Eggs.Animal fats.Butter.Tallow.

And that's what has worked best for me.

That's enough for me to explain my own approach without exaggerating the science.

Don't Confuse My Preference With a Universal Rule

This is where nutrition discussions can get messy.

Someone personally stops eating something.

They feel better.

They lose weight.

Their diet becomes easier to follow.

And then suddenly the message becomes:

“Therefore this ingredient is poison for everybody.”

That's a jump I don't want to make.

I've already made this same distinction with carbohydrates.

I can say:

“I personally eat very low carbohydrate.”

I can say:

“That's what has worked best for me.”

But that isn't the same as saying:

“Medical science has proven every person must eat zero carbohydrates.”

The exact same principle applies here.

What Does the Evidence in This Guide Actually Establish?

Based strictly on the material we currently have for PayToCommit, here's what we can confidently say:

My personal approach avoids several vegetable and seed oils.

I personally use butter and beef tallow instead.

My diet emphasizes simple animal-based foods and animal fats.

And I deliberately want to distinguish those preferences from universal scientific claims.

What this material does not currently establish is that:

Every vegetable or seed oil is inherently toxic.

Every amount is harmful.

Every omega-6-containing food causes inflammation.

Seed oils have been conclusively shown to cause obesity, diabetes, or cardiovascular disease.

Replacing vegetable oils with butter or tallow has been conclusively proven to reduce cardiovascular events.

The source material doesn't contain the studies needed to responsibly make those claims.

And I'm not going to pretend it does.

“Seed Oils” Is a Broad Label

There's another reason I don't want you treating this subject too casually.

When people say:

“Seed oils”

they may be grouping several different oils together.

In my own approach, I specifically mention:

Canola.Soybean.Peanut.Sunflower.Safflower.

But calling all of these “seed oils” doesn't automatically prove that they all have exactly the same composition, are used in exactly the same amounts, or have identical effects on health.

Your current source material doesn't give us enough detail to make those distinctions scientifically.

So again:

Don't claim more than you know.

That's an important lesson in nutrition generally.

The Bigger Problem May Also Be the Food They're In

Here's something practical I do want you thinking about.

Vegetable oils often show up inside the same kinds of ultra-processed foods we've already been talking about.

Foods made from combinations of:

Refined flour.Sugar.Oils.Flavorings.And long ingredient lists.

Those foods can be very easy to overeat.

So imagine someone stops eating:

Chips.

Cookies.

Crackers.

Fast food.

Pastries.

Packaged snacks.

Fried junk food.

And a lot of those products happened to contain vegetable oils.

Then they lose weight and feel better.

Was every benefit specifically caused by removing the oil?

Maybe not.

They also removed:

Ultra-processed food.Added sugar.Refined carbohydrates.Highly palatable packaged foods.And a lot of calories they were easily overeating.

That's why nutrition can become difficult to interpret if we reduce an entire diet down to one ingredient.

Ultra-Processed Food Comes First

This is also why in my visceral-fat approach I put:

Eliminate ultra-processed foods

before:

Avoid vegetable seed oils.

The order matters.

My first rule isn't:

“Become an expert in fatty-acid chemistry.”

It's:

Get the obvious junk out of your diet.

If you're eating a diet full of soda, chips, cookies, pastries, candy, refined carbohydrates, fast food, and packaged snacks, I'd rather you start by cleaning that up than spending the entire day arguing online about one particular oil.

That's consistent with the rest of the PayToCommit philosophy: start with the changes you can actually make and keep the plan simple.

What I Do in My Own Kitchen

For me, this is easy.

I don't buy the vegetable and seed oils I've chosen to avoid.

I use:

Butter

and:

Beef tallow.

That's it.

This is also consistent with my normal meals.

I might eat:

Eggs + butter.

or:

Beef + butter.

I'm not trying to create a complicated nutrition system.

I'm trying to create a simple, satisfying way of eating that I can repeat.

Don't Make One Ingredient the Entire Diet

I also don't want somebody reading this article and deciding:

“I removed seed oils, therefore I can eat anything else I want.”

No.

You could remove canola oil and still eat:

Sugar.

Candy.

Cookies made with butter.

Desserts.

Refined carbohydrates.

Ultra-processed food made with another fat.

Sugary drinks.

And constantly overeat.

That's not the lesson.

Vegetable and seed oils are one part of my overall approach.

The full approach includes:

Removing ultra-processed foods.

Stopping sugary drinks.

Removing alcohol during the challenge.

Reducing carbohydrates.

Choosing simple real foods.

Building meals around protein and fat.

Moving your body.

Tracking your progress.

Being patient and staying consistent.

Don't take one part of the philosophy and act like it's the entire philosophy.

What About Omega-6?

This is one of the biggest claims you'll hear around seed oils.

People may say:

“Omega-6 is inflammatory.”

or:

“The omega-6 to omega-3 ratio is causing modern disease.”

But your existing source material specifically does not contain enough information to establish an ideal omega-6-to-omega-3 ratio or to make broad claims linking those fats to inflammation or disease.

So I wouldn't put a strong claim like that in this free PDF unless we first add the supporting evidence.

That's exactly what I mean by separating:

My approach

from:

What has actually been established.

What About Heart Disease?

Same thing.

The material we've gathered does not contain the cardiovascular trials or outcome evidence necessary to say:

“Seed oils cause heart attacks.”

It also doesn't give us enough evidence to say:

“Replacing seed oils with butter and tallow definitely reduces cardiovascular risk.”

Your source itself already recognizes this limitation when discussing dietary fats: the current material doesn't include the cardiovascular outcomes, LDL/apoB analysis, or competing evidence needed to make sweeping claims about cardiovascular risk.

So don't overstate it.

“This is what I personally do.”

than make an extreme statement I can't properly support.

Why This Makes the Guide Better

Some people think being confident means you have to say:

“I know the answer to everything.”

I don't agree.

There's strength in being able to say:

“Here's what I know.”

“Here's what I personally do.”

“Here's what has worked for me.”

and:

“Here's where the evidence in this guide isn't strong enough for me to make a bigger claim.”

That's how I want PayToCommit written.

I don't need to exaggerate a scientific claim to explain why I choose to eat the way I do.

My Simple Rule

So if you want to follow the Zapp the Fat Diet the way I recommend it:

I personally avoid vegetable and seed oils.

That includes the ones I've mentioned throughout this guide:

Canola oil.Soybean oil.Peanut oil.Sunflower oil.Safflower oil.

And I personally cook with:

Butter and beef tallow.

But remember exactly what I'm saying.

I'm saying:

“That's my approach.”

I'm not saying:

“Every vegetable oil has been conclusively proven poisonous.”

Those are not the same statement.

Keep the Bigger Picture in Mind

If you're serious about losing weight, don't get lost arguing about one ingredient while ignoring everything else you're doing.

Start with the biggest, simplest changes.

Get the ultra-processed food out.

Stop drinking sugar.

Reduce the foods you repeatedly overeat.

Choose simple foods.

Build meals that satisfy you.

Make your environment support your goal.

Then stay consistent long enough to see what happens.

For me, part of that simple approach is:

No vegetable seed oils. Butter and tallow instead.

That's how I choose to eat.

And that's exactly how I want this guide to communicate it:

Clear about my philosophy.

Clear about my experience.

And equally clear about where the current material does and does not establish a scientific conclusion.

Simple = Success. Commitment = Accountability. Accountability = Results.

PayToCommit — Where You Put Money on the Line to Lose Weight by a Deadline.

this is all the data I have for the free PDF use that to answer these questions

15. Real Food vs. “Diet Food”

Great chapter for PayToCommit.

Protein cookies, shakes, bars, “keto” snacks, zero-sugar desserts, etc.

A diet label on the package doesn't automatically make something a good food.