3 Facts on Healthy Fats — A Need To Know
Already have a good eating habit and including healthy fats in your diet?
Want to get a better body and lose those love handles or belly fat??
Then this article is for you!
There was a time when fats were demonized in the health industry.
People were convinced that fats were bad for our health. Mass media convinced us that all fats were bad for our bodies and caused health issues.
Many studies have since proven otherwise.
It’s now becoming more and more known that healthy fats are absolutely essential to a balanced and healthy diet.
However, can we define what a healthy fat is?
The best description would be — “relatively unprocessed fats from whole foods”.
Certain animal meats, nuts and seeds are some examples of healthy fat sources.
Be aware that most unhealthy fats are industrially produced and designed to be non-perishable, such as:
- trans-fatty acids (processed foods)
- hydrogenated fats such as margarine (hydrogen is added to the fat chain to make a normally liquid and perishable fat into a solid and shelf-stable fat)
- most shelf-stable cooking oils (e.g. safflower, canola, corn oil, etc.)
1 — Avoid mixing high fat with high carbohydrate foods in a meal.
Our body breaks down carbohydrate foods (e.g. potatoes, rice etc.) into a higher amount of glucose.
Glucose is the body’s preferred immediate fuel source.
Fats are an alternate energy source for our body.
Choose a high carbohydrate diet and our body will keep using carbohydrate as its initial fuel source before it starts using energy from our fat stores or the fat consumed.
What happens after a high carbohydrate meal? Glucose levels rises, the body adapts by releasing a higher level of insulin (in relation to how much glucose is in the body), and insulin is what transports our glucose to our cells.
High insulin levels inhibits lipolysis (the process of fat burning) so the fat will be stored to our adipose cells for future use (body fat). To summarize, insulin released in response to high blood glucose tells the body to stop breaking down fat.
If we maintain a high carbohydrate and high fat diet, we would never give our body a chance to truly use our adipose stores (where body fat is stored) and will keep on storing even more fat. Even excess glucose will turn into fat because that is what the body does: store excess energy for future needs and fat is the best most concentrated way to store it.
Note that most junk food is exactly that (both high carbohydrate and fat) and this could explain why so many people are becoming obese.
2 — Never skimp on good quality fats especially animal fats such as meats and eggs.
As quoted from www.food.gov.uk:
“By-products of the food and brewing industries (sometimes described as ‘co-products’) which remain after the production of food for human consumption are widely used as feeds for livestock. These include the residues of vegetable processing, such as rape and soya meal, maize gluten feed (the residue of starch extraction from maize or corn), spent grains from brewing and malting, and by-products of the baking, bread-making, and confectionery industries.”
So whatever is considered inedible for humans is fed to our livestock and we eat the livestock? Mmm…Imagine all those nutrients…OR MORE REALISTICALLY — LACK THEREOF! Also imagine the amount of toxins we are in the most part unintentionally consuming.
What do I recommend for my clients to get the best looking body they want?
Choose these fat types — wholefoods, unprocessed and high-quality.
These include nuts, seeds (hemp, flax, and chia are especially nutritious), fish, seaweed, pasture-raised/grass-fed animals/eggs, olives, avocado, coconut, and cacao nibs (e.g. dark chocolate).
Avoid industrially processed, artificially created, and factory farmed foods, which contain unhealthy fats.
3 — Don’t heat olive oil. I don’t care how extra virgin it is.
Olive oil isn’t very heat stable and is best used for cold dishes like salads or only under moderate heat.
It’s too delicate and the smoke point is too low for using when cooking a fry up or searing a steak!
The consistency of the ‘good fat’ changes to ‘bad fat’ once heated. Overheated, it produces toxic chemicals called lipid peroxides which is bad for our health.
Now you have 3 fantastic healthy fat tips to get you on the right track!
To make the most out of your fat loss efforts, follow the above 3 points!
A healthy body means you shed more body fat FASTER!