Healthy Living Advice

Tips for health, strength, weight-loss, and nutrition

Eat good fats for weight loss and improved health

Certain fats are extremely good for you and eating them in moderation will help to create a lean body composition. Healthy fats, when part of a clean nutrition plan, promote optimal health and support hormone balance. They provide massive amounts of energy as well as essential nutrients.

The key is to replace quick energy and fast burning simple carbohydrates with longer lasting, slow burning healthy fats. As well as increasing energy levels, research suggests that eating healthy fats can assist with weight loss, improve digestion and act in the prevention of cancer, diabetes, cardiovascular disease and Alzheimer’s disease. 

Additionally, healthy fats will:

  • Improve your insulin sensitivity 
  • Decrease inflammation
  • Enhance cellular health 
  • Improve gene signaling
  • Support hormone balance

 

1) Healthy Fats Will Not Make You Fat

The body does not store essential fatty acids (EFAs), such as the omega-3 fats found in fish and flaxseeds, as body fat. It uses them to make hormones and build the lipid layer of cells. Therefore, eating omega-3 fats increases the body’s energy expenditure, which in turn will cause more calories to be burned. 

Monounsaturated fats that are found in avocados, olive oil, and most nuts also appear not to increase body fat levels. Fats that contain medium chain triglycerides (MCTs), such as coconut oil, are also not stored as fat. 

Fat is very filling. When included in a low-carb, high-protein diet, it is difficult to over eat to the point where you gain fat. However, moderation is the key; eating too much will likely lead to weight gain! 

 

2) Go Low-Carb & Avoid All Processed Foods

The benefits of eating healthy fats won’t be seen if you eat lots of simple carbohydrates, trans-fats or processed foods.

It is becoming clearer that healthy fats are not responsible for making people fatter and sicker, rather the culprits are trans-fats, simple carbohydrates and processed foods. Recent research shows that it is, in fact, these foods that are causing inflammation in the body and elevating cholesterol and triglycerides in the blood.

Eat a diet that limits carbs like grains and sugar but is abundant in leafy greens, vegetables and a  good selection of healthy fats. This will give you the perfect diet for promoting health, and preventing heart and many other diseases. 

 

3) Eat A Lot of Omega-3 Fats

The omega-3 fats EPA and DHA support body composition by

  • Improving metabolism (burns more calories)
  • Protecting the brain
  • Lowering inflammation, thus allowing for decreased risk of cancer and heart disease.

# Get EPA and DHA from fresh fish and fish oil supplements, - make sure you get a good quality brand. We suggest Poliquin EPA DHA 720 Blend.  

 

4) Why Coconut Oil Is So Good

Coconut oil has shown to promote good health by aiding brain function and improving your body composition. It will help to maintain good cholesterol levels as it does not enter the cholesterol cycle.

# Make sure the coconut oil you buy is “extra virgin” and not partially hydrogenated

 

5) Eat Avocado, Quality Extra Virgin Olive Oil & Raw Nuts

Tagged ‘anti-obesity’ heroes by food scientists, these foods provide omega-6 fats, which are very beneficial when eaten in balance with omega-3s. There has been a lot of confusion around omega-6 fats because a standard Western diet is dangerously high in omega-6 from vegetable oils. Processed vegetable oils are fats you want to avoid; aim for more avocado, unrefined virgin olive oils  and tree nuts.  These are not processed and can improve body composition and decrease inflammation. 

# Add these foods to salads or cooked vegetable dishes. Try adding raw nuts to your breakfast for a great source of fats and protein, rotating the selection of nuts every few days.

 

6) Avoid Vegetable Oils - Canola, Corn, Soy, Sunflower, etc.

These oils may not look so bad because they contain a high a percentage of monounsaturated fats and omega-6s but they are highly processed. During production they are heated, washed, treated with the chemical hexane and, consequently, have a poor omega-6 to omega-3 ratio. Avoid vegetable oils and use oil that undergoes minimal processing such as extra virgin olive oil.

# Use extra virgin olive oil with your salads and avoid cooking with it on high heat. This causes oxidation, which is not good for you. Use coconut oil instead.

 

To Healthy Living

Daniel


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