What Are The Healthy Fat Foods – Can You Lose Fat Eating Fats?

You sure can lose weight by eating fats! If you were to walk into my kitchen now or any day of the week, I could almost guarantee you would always see Avocados. I eat one Avocado each day divided between meals. Although What Are The Healthy Fat Foods because some are definitely not healthy.

It would help if you weren’t afraid of fats like I used to be.

I avoided them at all costs when I first got into the industry. I always tell everyone healthy fats should be included in your diet but don’t overdo it.

The reason being is Protein and carbohydrates both contain four calories per gram, while fat provides nine calories per gram.

The key to a healthy diet is to have a good combination of Protein, Carbohydrates, Good Fats, and Vegetables. In the article, I will explain fats’ good, bad, and ugly. I would suggest at least 20% of your daily calories come from healthy fats.

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WHAT ARE THE BENEFITS OF HEALTHY FATS

To support metabolism, we need a good amount of fat. Good fats can also help reduce inflammation in the body.

Some  fats have been known to improve brain and eye function.

They supply 70 percent of the body’s energy at rest and help maintain testosterone levels for increased muscle mass.

Consuming fats at breakfast helps to stabilize blood sugar levels.

They are energy-rich since they contain more than twice the calories per gram of carbohydrates and protein. Avocado is my number 1 choice and has so many benefits itself.

You would be surprised to know that Avocados actually contain more potassium than Bananas. Almost 80% of the calories in an Avocado are from fat, making it one of the fattiest plant foods in existence.

The most important benefit and the most popular goal people are looking for is weight loss.

Some studies show diets with high fats had a much faster metabolism. On the other hand, low fat and high carb spiked insulin(hormone that lowers the type of sugar in your blood) levels.

This study was done with the same amount of calories.

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WHICH KINDS OF FATS SHOULD YOU BE EATING

There are four types of fats. Saturated, Monounsaturated, Polyunsaturated, and Trans. Here is a list I put together of the ones you should and should not be consuming.

• Monounsaturated Fats you SHOULD be eating. My top choices are Avocados, Olive Oil and Almonds. These fats support weight loss and energy levels. They are also perfect for the heart.
• Polyunsaturated fats you also SHOULD be eating. My top choice is Salmon, although yes, it can be pretty pricey. You can also get this
  fat from other fish like Herring, Tuna, and Trout. Other foods include Walnuts, Sunflower Seeds, Flax Seeds, and Corn Oil.
• Saturated Fats you SHOULD EAT SOME but not all. It would help if you ate this very sparingly. There are many different conflicting viewpoints on Saturated Fats. My favorite and the choice I recommend the most is Coconut Oil. If you are a big meat eater, you should only eat grass-fed meat. Eating too much-saturated fat can increase blood cholesterol levels.
• Trans fats you SHOULD NOT be eating at all, as I explain in the paragraph below.

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THE FAT YOU WANT TO AVOID

Stay away from TRANS FAT.

Trans fat raises your bad cholesterol and lowers your good cholesterol. This fat has no known benefit for your health. If you ask Doctors and Nutritionists, they will tell you this is the worst type of fat you can eat.

Even the Food and Drug Administration (FDA) does not recognize Trans fat as being safe.

If you have too much of this fat, you will increase your risk of heart disease, which is the leading killer of women and men.

You may not know you are actually eating Trans fat because in the United States if the food has less than .5 grams of trans fat per serving, the food label can actually read 0 grams.

The best way to tell is to look at the food’s ingredient list and search for partially hydrogenated vegetable oil.

It may not seem like much, but if you are eating several portions of .5 grams, that can add up. The manufactured form of Trans fat is known as hydrogenated. Hydrogenated Oil can be found in the following foods:

• Baked Goods: Most pie crusts, cakes, and crackers contain shortening, which is usually made from partially hydrogenated
  vegetable oil
• Snacks Tortilla, corn, and potato chips may have trans-fat. Some Microwaved popcorn has been used to flavor the popcorn.
• Margarine and Creamer, Stick margarine, and non-dairy creamers.
• Fried Food If the food you eat requires deep frying, like French fries, chicken, or doughnuts, they may contain Trans fat from the oil used to cook it.

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SO WHAT ABOUT OMEGA 3 FATTY ACIDS

There are actually 11 types of Omegas. Not all of them are equal, and the three most important ones are ALA, EPA, DHA. Next time you are looking to purchase some Fish Oils, please look on the back in the nutrition label.

To get the maximum benefit, you should be getting 1500mg of EPA and DHA per day.

I’ve compared many, and some actually have meager amounts, so be careful.

I wrote an article on the best one you can buy if you want to check it out, High Quality Fish Oil.

I recommend sticking with the Omega-3 fatty acids, which are polyunsaturated. This means they have 2 or more double bonds (poly = many) in their chemical structure if you want to get technical.

Yes, there are 10 more types, but this one is the most beneficial to your health if you had to pick one.

ALA is the most common of the omega-3 fatty acids and is mostly found in plant sources, but your body can not utilize it unless converted into EPA and DHA. There are so many amazing benefits with Omega 3’s.

 

WHICH VEGETABLES ARE HIGH IN FAT

When it comes to vegetables, not all of them are created equal. Some vegetables have a higher fat content than others. Soybeans, corn, and kidney beans are some of the vegetables with the highest amount of fat.

This is because they contain a high level of oils, which contribute to their calorie count. While all vegetables have nutritional benefits, it’s important to be mindful of which ones are higher in fat so you can make healthy choices.

This means that they should be eaten in moderation if you’re trying to watch your waistline.

That being said, there are plenty of other healthy vegetables to choose from. Leafy greens, such as spinach and kale, are low in calories and high in nutrients. And cruciferous vegetables, such as broccoli and cauliflower, are rich in antioxidants and fiber.

So don’t be afraid to add veggies to your diet. Just make sure to choose those lower in fat for the best results.

THE TOP 5 HEALTH BENEFITS OF EATING HEALTHY FATS

When it comes to our health, there are few things more important than eating the right kind of food. And when it comes to the right kind of foods, healthy fats should definitely be at the top of the list.

That’s because eating these fats can provide a wealth of health benefits, including lower heart disease and stroke rates and lower bad LDL cholesterol levels while increasing good HDL, lower triglycerides associated with heart disease, lower blood pressure, and a reduced risk of inflammation.

So if you’re looking for ways to improve your health, adding good fats to your diet is a good place to start. Here are 5 of the best health benefits of healthy fats:

1. They help keep your heart healthy.

One of the main benefits of eating these fats is that they help keep your heart healthy. In fact, studies have shown that people who eat a diet high in good fats have a much lower risk of developing heart disease or stroke than those who don’t.

This is because these fats can help improve your cholesterol levels, reduce inflammation and improve blood pressure – all major factors in the development of heart disease. So if you want to protect your heart, eating a diet high in healthy fats is a great way to do it.

2. They help you lose weight and belly fat.

Another benefit of including these fats in your diet is that they can help you lose weight and reduce belly fat. This is because these fats are calorie-dense, meaning they contain more calories per gram than other foods.

This means that when you replace unhealthy carbs and unhealthy fats with good fats, you’ll naturally eat fewer calories overall and lose weight over time. Additionally, studies have shown that people who include fats in their diets are less likely to store excess body fat around their midsection, which can increase belly fat.

3. They reduce inflammation throughout the body.

Inflammation is one of the main drivers of disease in the body, so reducing inflammation is essential for optimal health. And one of the best ways to reduce inflammation is by eating healthy fats.

This is because fatty acids found in the fats can help inhibit the production of inflammatory cytokines – compounds that play a major role in causing inflammation throughout the body. As a result, eating a diet high in healthy fats can help protect you from diseases caused by chronic inflammation.

4. They improve brain function and memory.

Good fats are also great for improving brain function and memory. This is because fatty acids in healthy oils are essential for proper brain function and cognitive development. In fact, deficiencies in certain fatty acids can lead to decreased brain function and memory problems.

5. Lowering blood pressure.

Healthy fats can also help lower blood pressure, reducing your heart disease risk.

So if you want to keep your mind sharp, include plenty of healthy oils in your diet. Some good options include olive oil, coconut oil, and avocados – all sources of healthy monounsaturated fatty acids.

CONCLUSION ABOUT FATS

It’s a common misconception that all high-fat foods are bad for you. Some high-fat foods are actually good for your health. For example, olive oil is high in fat, but it’s also a key component of the Mediterranean diet, which is beneficial for heart health. Similarly, avocados and nuts are high in fat, but they’re also a good source of vitamins, minerals, and antioxidants.

On the other hand, some high-fat foods aren’t so good for your health. Trans fats and saturated fats are two types of unhealthy fats that can increase your risk of heart disease and stroke. Trans fats are often found in processed foods like cookies, crackers, and margarine, while saturated fats are found in fatty cuts of meat, full-fat dairy products, and coconut oil. So if you’re looking to Eat healthily, be sure to avoid these high-fat foods.

Trans fats are harmful to your health, so stay away from them at all costs.

For saturated fats, you have to be very careful of the choices of which ones you eat. Monounsaturated and Polyunsaturated fats should be eaten daily as they are essential to your diet.

Remember, they are higher in calories, so monitor your consumption.

Please let me know your thought and if you have any questions, remember the only bad workout is the one that never happens!