Healthy Fats – that is like an oxymoron. It’s almost preposterous to call fat healthy. A lot of people who are trying to lose weight would never touch any fat-containing food with a ten-foot pole and that is because of all the horrors they’ve heard over the years about weight gain and fat.
We have a popular saying that you are what you eat. Invariably, eating fat makes you fat. That is simply NOT TRUE. (This belief has been proven wrong scientifically and you can read about it here.) You actually need some healthy fats in your diet.
Food comprises of the macro and micronutrients and you need them all to have a healthy diet. Fat happens to be one of the macronutrients alongside Carbohydrates and Proteins. While the vitamins and minerals make up the micronutrients.
There are four types of fats: saturated, monounsaturated, trans and polyunsaturated.
Saturated fats. …
Monounsaturated fats. …
Polyunsaturated fats. …
7 Healthy Fats
1. Extra Virgin Olive Oil
Extra Virgin Olive Oil is one of the well-known healthy fats with wonderful benefits in the body. Just to be clear here, it is not just Olive oil but the extra virgin olive oil.
You might be thinking, is there a difference? The answer is YES. Though all olive oils come from olives the fruit of an olive plant. The difference between the two comes from the method used to extract or process the oils. The Extra virgin olive oil is processed through the cold compress method free from heat or other chemicals. This results in the golden-green color, fruity, slightly bitter, and pungent flavors.
Whereas the olive oil can be processed using any other methods to extract the oil. so, it’s really about the purity levels.
Extra Virgin Olive oil is one super healthy fat that contains Hydroxytyrosol.
Hydroxytyrosol a polyphenol found in EVO is the ‘miracle worker’ here.
According to the Olive wellness Institute, Hydroxytyrosol is a potent antioxidant with one of the highest know ORAC (oxygen radical absorbance capacity) results known for a natural antioxidant. (ORAC is a method used to determine the antioxidant capacity of a food or chemical substance).
There are several other health benefits associated with Hydroxytyrosol such as
Antiatherogenic capacity and cardioprotective eﬀect
Skin-related effects. Read more about these health benefits of extra virgin olive oil here
How to incorporate Extra Virgin Olive Oil into your diet
2. Coconut and Coconut Oil
Coconut and the oil made from it – the coconut oil contains some amazingly healthy fats especially for those of us on a weight loss pursuit.
There was a time when coconut oil was not considered healthy, because it is saturated fat. Some recent studies, however, have proved that because of the nature of saturated fat contained in coconut, it was found be extremely healthy.
Coconut contains medium chain fatty acids – (MCFA) Medium Chain Fats of which Medium Chain Triglycerides are one are very easily absorbed in the body after digestion. When these MCTs are broken down, ketones are formed.
Ketones are the form of energy used by the body when you enter into ketosis. In a ketogenic diet, the primary goal is to enter into ketosis and your body fat converted into ketones for energy. The beautiful end result is weight loss.
Coconuts and coconut oil helps you quickly get into ketosis, therefore it leads to weight loss.
How to incorporate Coconut Oil into your diet
Fat bombs made from coconut oil. Get a recipe here.
Bullet proof coffee made with coconut oil
3. Dark Chocolate
All those that love chocolate say AYE, … the Ayes have it!
I love love love chocolate and to think it can be counted as healthy is just awesome.
BUT, not all chocolates are healthy fats.
It is the natural dark chocolate that contains the healthy fat we are talking about here. So ladies, switch to the 70% – 100% dark chocolate for your sweet healthy treats.
Research tells us that eating dark chocolate about 5 to 7 times a week can reduce your chances of death through heart disease by 50%. Sisters, that huge. And it also contains copper, manganese, magnesium, iron – which helps to build your blood and a good dose of healthy fibers.
Everyone is interested in antioxidants these days, do you know that dark chocolate with at least 70% cocoa has even more antioxidants than blueberries which are considered as one of the foods that contain a very high amount of antioxidants.
How to incorporate dark chocolate into your diet
Pure Natural Cocoa powder is one of the easiest ways to incorporate dark chocolate into your diet. You can make hot chocolate beverage by adding a tablespoon of chocolate to a mug, add some coconut milk and hot boiling water. If you prefer, add some Stevia and drink up.
Fat bombs are another easy way to get in more dark chocolate. Learn how to make an easy 5 step keto bomb here. They are no bake, quick and easy to prepare.
Dark Chocolates bought from the store and taken as a snack. Just make sure it’s sugar free and at least 70% cocoa.
Do you have other ways you add dark chocolate into your diet? Please share with us in the comments.
Avocado – a healthy fat is one of those rare fruits that are wired a little differently from others. Fruits are generally known for their high sugar content and if you are not careful, can easily make you gain weight.
It’s a fruit yes, but with very low sugar content. Some have even called it one of the healthiest food on earth. Fat makes up 77% of the calorie content of Avocado. And not just any fat but a monounsaturated fat called Oleic acid.
Oleic acid is a fatty acid found in avocado which is sometimes called Omega 9.
In addition to Oleic acid, avocado also contains over 10 vitamins and minerals. A very high level of potassium( 40% higher than that of bananas).
If you incorporate avocados into your daily diet, you can achieve a healthy cholesterol level. The fat content keeps you satiated, you eat less and lose weight in the process.
How to incorporate Avocados into your diet
Picking and Buying fresh Avocados
It is important to know how to pick and buy Avocados. The perfect one is green, the various shades depends on the particular species. But no matter the specie, it has to be firm to the touch.
Place the Avocado in the palm of your hand and press with your fingers. If you find some areas softer than others, don’t pick that one. You want one that is firm all over. It would get ripe in next 2-3 days.
A ripe avocado turns slightly darker and a brownish green. A press with the thumb leaves a slight dent and is slightly soft all over.
Whereby you need to use it on the same day you are buying the avocado, go for the ripe one.
How to cut slice peel and pit Avocado
After washing, use a sharp knife, cut lengthwise 360 degrees. Place in the palm of your hand and with the other hand, twist and turn the other half at the cut. The upper half will come off. Set it aside.
To pit and take out the seed, simply hit the seed like you want to cut it with a knife, twist and the seed follows the knife out.
5 Simple ways to eat Avocados
Snack – You can have an avocado as a snack or meal replacement
Spread – Cut up the avocado, mash it up using a fork, then spread it on the best almond flour bread you can ever have. Click on the link to get the recipe.
Salads – Dice up an avocado and add it to your salad.
A diet plan that includes eating nuts regularly can help you lose weight, protect you against obesity, type II diabetes and heart disease.
Apart from the healthy fats you get from nuts, there are several other beneficial nutrients the humble nuts can offer you.
These include magnesium, manganese, copper, zinc, phosphorus, vitamin E, niacin, folate, and protein. Peanuts also contain resveratrol, the antioxidant found in wine. Walnut, in particular, contains high levels of Omega-3.
How to incorporate Nuts into your diet
Snacks – Pack a hand full of nuts in your purse for a quick snack. It’s easy to carry along, I always have some cashew nuts in a ziploc wherever I go. I suggest you do the same.
Flour – This one tip alone if adhered to can take your BMI to normal levels. Substitute your regular flour for nut flours like almond flour, coconut flour. So for your baking needs make a switch and you waistline will thank you for it.
Butter – Incorporate nut butters into your meal plans. Peanut butter, cashew-nut butter etc.
6. Fatty Fish
All fish contain protein but some fatty fish like salmon, sardines, herring, mackerel and trout, have high levels of omega-3 fatty acids. I’m positive you’ve heard of the outstanding health benefits of Omega 3 fatty acids.
According to WebMD Omega-3 fish oil contains both docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These are important ingredients to manage heart health. It can help in lowering blood pressure and so much more.
The human body does not have the capacity to produce Omega-3 and therefore we have to consume it as part of our diet if we are to enjoy the benefits.
How to incorporate Fatty Fish into your diet
Eggs are one
Some years back, the scientists told us we could only take a certain number of eggs in a week. This was due to the
Now, more research has shown this not to be true. It was discovered that the body processes the cholesterol from egg yolks differently and therefore was not harmful nor does it raise LDL cholesterol levels in the body. Read more about the research here.
How to incorporate eggs into your diet
The egg is extremely versatile in the kitchen. There is just about no end to the number of ways you can prepare eggs. Eggs are also nearly universally liked. As it turns out, the egg is also one of the most nutrient-dense foods you can find anywhere.
You can boil, fry, scramble, and poach eggs for breakfast. Have it in salads for lunch and bake bread, cakes and pastries for dinner.
A quick note here for weight watchers, switch to almond and coconut flour for baking, these contain less carbs therefore less calories.
These healthy fats can help you reach your weight loss goals faster than you can imagine only and only if you incorporate them into your diet.
To lose weight successfully, an important skill to acquire is meal planning and prepping. Remember to include:- Extra virgin Olive Oil, Avocados, Eggs, Fatty Fish, Coconut oil, Dark Chocolates and Nuts in your meals.
Have you got some recipes that include these healthy fats? It would be really nice if you could share them with us in the comments
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To your success!