Eat Fat to Lose Fat

Eat Fat to Lose Fat

That’s correct! To lose fat you need fat in your nutrition plan.

Are you surprised?

Before you get too excited, this doesn’t mean you can eat French fries, bacon, potato chips, or other high fat processed foods on the daily.

Processed foods are not heart smart and do not support a truly healthy and fit lifestyle. Does that mean I never eat processed foods? In a perfect world, yes, and we do not live in a perfect world so the answer is no. I strive for 85% to 90% of my nutrition to be clean and wholesome. Leaving 10% to 15% each week for the not so good for you foods. Clients with significant fat loss goals we follow the 6 days on/ 1 day off rule. 1 day off a week does not derail our gym gains or fat loss. 2 days of bad can and typically does derail 5 days of good.

So Alexis, if it takes eating fat to lose fat, and this does not include fried or high fat processed foods, what type of fats can I eat on a healthy eating plan.

Great question!

The answer is healthy fats.

Healthy fats aid in cell growth, protect organs, and play an important role in nutrient absorption. Healthy fat in the diet also helps curbs cravings and hunger.

What equals a healthy- heart smart- fat? I thought you would never ask:)

Avocados: Avocados are high in polyunsaturated fatty acids, as well as fiber.

Eggs: Not only are eggs an excellent source of protein and nutrients, they have 5 grams of healthy fats in a single egg.

Walnuts: Walnuts provide 9.1 grams of omega 3 per 100 grams . Unless allergic to tree nuts, walnuts deliver key Phenolic acids, tannins, and flavonoids. Reminder, to purchase raw organic nuts and not nuts roasted with salt and oils.

Other tree nuts: Variety of nuts (raw organic) make for a great snack delivering anywhere from 10 to 22 grams of fat per ounce. A handful of tree nuts feeds the body fiber, vitamin B6, iron, phosphorus, and vitamin E.

Dark Chocolate: Rich with cocoa butter, dark chocolate is the superior chocolate as it contains stearic acid, a source of digestion- slowing saturated fat.

Coconut oil: Rich with antioxidants, moisturizing fatty acids, and antibacterial anti fungal properties. Although Coconut oil should be part of a healthy and fit menu it should be used more sparingly than your other healthy oils I will outline below.

Flaxseed oil: Flaxseed oil has 7.3 grams of ALA in just one tablespoon. Flaxseed and Flaxseed oil are both rich in omega 3; however, oil is the richer, more concentrated source.

Fish: Fatty fish to be exact. Salmon, loaded with protein, is one of the healthiest fatty fish. Trout comes in second for healthy fat, protein, omega 3, and minerals.

Cheese: Unprocessed cheeses and low salt cheeses such as goat cheese, Pecorino Romano, sharp cheddar, and blue cheeses.

Chia Seeds: WIth 5 grams per ounce or 17.8 grams per 100 grams Chia seeds are another great source of omega 3. Chia seeds are rich with fiber, vitamins, and minerals.

Other Health Smart Oils

Extra Virgin or Virgin Olive Oil

Avocado Oil

Walnut Oil

Sesame Oil

Grape seed Oil

Sunflower Oil

The oils above have anti-inflammatory and other health benefits.

Stay clear of Hydrogenated and Palm oil. These oils cause inflammation and are bad for overall health including heart health!

I hope that you are quickly learning that living a truly healthy and fit lifestyle is not about deprivation or starvation.

In fact, Living a truly healthy and fit lifestyle delivers the exact opposite! You will feel rich and satisfied in ways you have never felt before.

Not only will you feel so much more alive, you will look better too.

Your body will thank you again and again and again!