[Food List] Are You Eating Enough FAT?
By Kevin DiDonato MS, CSCS, CES
Everywhere you turn, there is someone telling you what to eat and how to lose weight.
However, their advice may be incorrect.
Doctors, dietitians, and physicians, for a long time, have stressed the importance of a low-fat diet for heart and other health reasons.
However, these plans (low-fat) may be one of the reasons why you actually GAIN weight.
In fact, avoiding these certain foods could lead to weight gain - especially fat gain.
However, here is a list that we have developed for you showing you the top five fattiest foods that are actually GOOD for you.
Let me explain…
The Top Five Fattiest Foods which are GOOD for You
Here is a list of the top five fattiest foods and how they impact your health:
The health benefits of eggs have been in debate for a number of years.
Due to the high amount of cholesterol and fat found in the yolk, many doctors, dietitians, and physicians have recommended avoiding whole eggs or limiting your intake of whole eggs in order to protect your heart.
However today, some research suggests, eggs pose very little risk to the development of heart disease.
Eggs are not only low in calories, but contain a high amount of quality proteins, which are beneficial for muscle development and appetite control.
Plus, eggs contain high levels of choline, which is a nutrient that has been linked to increased fat burning.
Eggs also contain high amount of antioxidants, plus lutein and zeaxanthin, which has been shown to protect your eyes from chronic diseases, including age-related macular degeneration.
2. Red Meat
Most people avoid or limit their intake of red meat.
You may believe that red meat, which could have high amounts of saturated fats, could be bad for weight loss and overall health.
However, what you may not know is that a good portion of the saturated fats found in red meats comes from oleic acid - which is the same fat found in olive oil.
Plus, red meat contains plenty of other vitamins and minerals that are necessary for overall health.
Minerals such as iron, zinc, and some of the B-vitamins, are a necessary part of normal cellular functioning.
In some research it has been shown, that red meat consumption may actually lower your LDL cholesterol and alter your total cholesterol to HDL ratio.
The total cholesterol/HDL ratio is an important measure that determines your risk for having a cardiac event in the future.
Although red meat may be good for you, the right type of red meat is an important factor in getting the right nutrients.
Red meat, in the form of grass-fed beef, has been shown to have a better ratio of oleic acid, plus it could have higher levels of omega-3 fatty acids (good fats), than grain-fed beef.
Try to find grass-fed beef (the way beef should be raised), in order to get healthy fats, proteins, and vitamins and minerals necessary for proper cellular functioning.
One way to spice up any meal, salad, or sandwich, would be to add a slice or two of avocado to your plate.
Although they have gotten a bad rap, this green-skin fruit has been shown to be extremely beneficial to your health.
First, avocados have plenty of lycopene and beta-carotene, which could improve eye, heart, and other aspects of your health.
However, what about the fat?
Avocados contain a high amount of fat, which is one reason why people tend to stay away from avocados.
However, the fat found in avocados may be important for your health.
First, a good majority of the fat found in avocados is in the form of phytosterols, which could help control inflammation levels in your body.
Secondly, the fats are also comprised of polyhydroxylated fatty acids (PFA’s are the same type of fat found in marine plants), which have also been shown beneficial at halting and reducing inflammation in your body.
The lastly, the majority of the fats are comprised of oleic acid, which could aid in improving digestive health and transporting molecules of fat for other reactions in your body.
Coconuts, which contain a high amount of saturated fats, have been shown to be beneficial to your overall health.
The saturated fats found in coconuts are medium-chain triglycerides, which have been shown to be processed and broken down differently in the body than other forms of saturated fats.
Coconuts have been linked to improvements in cholesterol levels, by increasing your “good” cholesterol, or your HDL cholesterol.
For years, the experts have been telling you to avoid butter due to the high saturated fat content and the risk for heart disease.
However, what you may not know is that they could be wrong.
Butter, which is rich in saturated fat, also contains plenty of essential vitamins and minerals that support and improve normal body processes.
The fat in butter, very similar to red meat, contains high levels of medium-chain triglycerides, which have been shown to be processed and digested by your body differently than other forms of saturated fats.
Plus, it contains vitamins A, D, E, and K and conjugated linoleic acid (CLA) which has been shown to aid in weight loss and may even reduce cancer in some populations.
Healthy Fats for Weight Loss
Including these five foods into your monthly, weekly, or daily nutrition plan, may increase your weight loss and improve your overall health in the process.