Let’s talk fat.
People are getting more sophisticated about weight loss all the time but a lot of people still think that to lose weight you should to cut fat out of your meals. If you want to lose fat and be a lean mean healthy machine, you need to understand a couple things about fat.
Research shows that there are a lot of advantages to eating “good fats.” A moderate amount of fat in your diet will help you lose weight, feel full longer, and avoid bingeing. The trick of course is to eat healthy fats. So here are five of the best fats you should be eating on a regular basis.
1. Fish
Fish like salmon, albacore tuna, herring, mackerel, and sardines contain beneficial amounts of omega-3 fatty acids. Most experts agree that eating two servings of fatty fish per week is safe for people worried about mercury or other toxins in the fish. To glean even more benefits from this SUPER FAT - get on a good, clean fish oil supplement. Call me at 952-224-2909 or email me at DrChris@VibrantPotential.com if you’d like me to give you information on a great fish oil supplement. There are several options.
Oils that are heart healthy include olive, grapeseed, and coconut, and are excellent sources of fat. Tip: Often times you need to be careful with cooking because many of the healthier fats have a low burn point. They have also been shown to lower bad cholesterol and reduce the risk of heart disease. Moderate is important: you only need about a teaspoon of oil to get all of its benefits.
3. Avocados
Avocados are a great source of fat. Another benefit of they have is when you eat avocados with other foods, like in a salad for example, you absorb more antioxidants and phytonutrients. Avocado slices are great on salads, tacos, and even a burger! For breakfast sometimes, I’ll even just mash up an avacado on my favorite toasting bread and sprinkle with pepper. It’s a great way to have sustained energy for the morning.
Almonds, pecans, and walnuts offer great nutrition - full of antioxidants, minerals, and monounsaturated fat. Eating nuts on a regular basis also helps you weight less, partly because they’re high in fiber. Another benefit of eating nuts is they’re rich and satisfying so it doesn’t feel like you’re eating “diet food!”
5. Flaxseeds
Flaxseeds contain fat, protein, and fiber, and are a great addition to your diet. You can grind them up and add them to salads, vegetables, oatmeal, or any other food where you want a nutty flavor added. Flaxseeds are a plant source of omega-3 fatty acids, which make them a great choice for vegetarians or people who don’t like fish. Because of the fiber content, eating flaxseeds will also help slow your digestion and keep your blood sugar stable.
Go ahead and try adding these fats to your meals on a regular basis. Not all fats are bad, and these will be a great addition to your diet.
Email me with any comments or questions at DrChris@VibrantPotential.com. Have a great day!
Helping you reach YOUR Vibrant Potential,
Dr. Chris Frykman