Written by Max Effect
When beginning a weight loss journey toward a new healthy lifestyle many people’s first instinct is to cut out dietary fat. Makes sense, right? We’re trying to cut back on our body fat so it only seems natural to eliminate fat from our diets. I am here to tell you that this is wrong!
Our bodies need fat in order to lose fat believe it or not. Now with that being said, choosing the right kind of fat is what makes all the difference. I’ll get into that in a bit, but for now I want to explain the why behind what I’m telling you.
Fat is a key macronutrient needed by our body to function properly, not only does it keep us warm but it is essential for blood sugar regulation, gallbladder and liver function, and optimal weight control. Our bodies need fat to help us absorb and use vitamins, so having a sprinkle of olive oil on a big salad, or a fat source along with a multivitamin is a great idea. Choosing the right fat is the difference between a healthy heart and heart disease.
We want foods with Omega-3 and Omega-6, monounsaturated and polyunsaturated fats, these would include avocado, nuts and seeds, olives, chia, hemp and flax seeds, fatty fish and coconut
*Remember that while these fats are healthy for you, fat is 9 calories per gram and we need to keep portions in check to keep calories down
Fats to avoid
• Hydrogenated and Partially Hydrogenated
• Refined Oils
• Saturated fats
Cut out margarine or low-fat butter alternatives made with chemicals, never heat omega-3 oils as they oxidize and change at high temps, and choose low fat packaged options over nonfat versions, as they often have extra sugar, sodium or chemicals to replace the flavor when the fat was removed. Saturated fats lead to inflammation and fluid retention so avoid deep fried foods and as much as possible.
Good fats to use every day or cook with
• Cold Pressed
• Expeller Pressed
• Extra Virgin
Extra virgin olive oil, coconut oil, flax oil, and organic butter are all healthy options because they are whole and natural. Cold pressed and unrefined are best because they are close to the original source. A good way to keep it straight is healthy unsaturated fats are liquid at room temperature, while trans and saturated fats are solid (with the exception of coconut oil-this oil is very healthy for you and can be heated to high temps without changing!)
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