A moderate amount of fat in your diet will help you lose weight, feel full longer, and avoid bingeing.
Today I want to talk to you about fats.
A lot of people think that to lose weight you need to cut the fat
out of your meals. This thinking seems reasonable since fat is
higher in calories than protein and carbohydrates and low fat diets
are very popular.
But this thinking is wrong.
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.
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.
2. Olive oil
Oils that are heart healthy include olive, canola, and peanut, and
are excellent sources of fat. 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
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!
Almonds, pecans, peanuts, and walnuts offer good nutrition – full
of antioxidants, minerals, and monounsaturated fat. Eating nuts on
a regular basis also helps you weight less. Another benefit of
eating nuts is they’re rich and satisfying so it doesn’t feel like
you’re eating “diet food!”
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
omega-3 fatty acids, avocados and nuts have a huge amount of healthy oil for us
Email me with any comments or questions! Have a great day!
Dr. Justin Trosclair DC