Believe it or not, you can and SHOULD incorporate fat into your diet - as long as it is the right kind of fat. There are several types of fat available to you and it is so important that you learn how and why bad fats are bad and good fats are good.
Saturated, unhydrogenated polyunsaturated, and monounsaturated fats = good fats
I say this every day to my clients, to my family and friends, and in my newsletters - saturated fats are not bad! When you obtain your fats from healthy sources, you are doing your body a huge service.
Our bodies need healthy fats in order to:
- Fight inflammation
- Combat chronic diseases such as cancer, heart disease and arthritis
- Absorb nutrients
- Regulate hormones and
- Improve cognitive functions.
All managed by healthy forms of fats (and yes that includes forms of saturated fats).
Where can you find healthy fats?
Natural and unrefined versions of coconut oil, avocados and avocado oil, extra virgin olive oil, grass-fed ghee, and grass-fed butter are some great examples of the fats you need to incorporate into your diet. These oils, when used in their purest forms, prevent and fight inflammation while they work to raise your metabolic rate. When your metabolic rate is raised, you burn more calories and fat. See, I told you fat was good for you!
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Other forms of healthy fats that are great for health and weight loss are Omega-3 fats. Because many people are eating a lot of processed foods, they are often not getting adequate amounts of Omega-3s each day.
Healthy forms of Omega-3s can be found in foods like:
- Raw walnuts
- Wild salmon
- Leafy green vegetables
- Cage-free eggs
- Grass-fed beef and
- Chia seeds.
Hydrogenated fats = bad fats
Hydrogenated fats are the worst fats you could add to your diet. Surprisingly, even with all of the dangers associated with these types of fats, nearly every pre-packaged or processed food on store shelves contains these types of dangerous oils.
When liquid vegetable oils become hydrogenated, the molecular structure of them changes and becomes something that our bodies can no longer recognize and has no idea how to process. Thus, our bodies label hydrogenated fats as toxins that in return create inflammation in the body as our bodies attempt to fight them off. This inflammation can result in a higher rate of cancer, arthritis, weight gain, obesity, diabetes, and even birth defects.
This is why it is so important to read every label. Even the foods that claim to be healthy such as low-fat and fat-free foods still have hydrogenated and partially hydrogenated oils. Other common foods that contain these horrible fats are margarine, packaged cookies, cereals, breakfast bars, and snacks like chips and crackers.
I strongly suggest that you avoid any and all pre-packaged and processed foods as much as you can to avoid consuming these dangerous fats. Instead, check out my extensive list of recipes that incorporate healthy fats and see how delicious good fats can be.
Start eating good fats, today
It's difficult to go from eating all processed foods filled with unhealthy oils, to eating all of the good stuff that will help you to start losing weight and feeling great. Now that you know that you NEED healthy fats no matter where you are in your health journey, you might be wondering now, "but how do I know HOW MUCH healthy fat I should be eating?"
We've got you covered.
If you're ever choosing from a Beyond Diet meal plan, you'll know you're not only eating the right kind of fat, but the right amount.
Try some of our favorites, today!
Remember to never skimp on your Omega-3 healthy fats! If you aren't a huge fan of wild salmon, leafy greens, flax seed, and other foods high in Omega-3s, you aren't reaping all of the weight loss benefits of incorporating all types of healthy fats in your diet. Not to mention, Omega-3 fatty acids give us thick, shiny hair and youthful, elastic skin.