BEST FOOD FOR FAT LOSS
The fat we eat does not equal fat on our bodies. Everyone should eat healthy fats with every meal and snack. It helps you feel full longer and crushes cravings. Eating too many junk calories, spiking blood sugar, and disrupting hormones are what lead to fat gain.
People trying to eat right are mistakenly reducing fat in their diet. When creating low-fat products, food companies need to replace the fat with something that makes the end product taste good. They almost always replace the fat with added sugar or other processed junk. This substitution does long-term damage, spikes blood sugar, and stimulates appetite. You’re left feeling defeated as you can’t control your appetite.
HUNGRY BUT FEEL FULL
Have you ever eaten a bowl of pasta? Your stomach is full of food, but it doesn’t satisfy your hunger. Our bodies need a healthy balance of macronutrients (fat, protein, carbohydrates, etc.) to work correctly. Unfortunately, carbs have replaced fat in our diets, leading to a multitude of health issues.
When you consume fat and protein, you are more satisfied with your meal. While adding more protein to our diets is currently in vogue, adding healthy fats is just as if not even more important. Our diet should have plentiful healthy fats–olive oil, butter, avocado oil, fat in meats (organic and pasture-raised if possible), and nuts.
You don’t want to consume trans fats or highly processed oils. Fat extracted via chemicals such as soy, canola, corn, etc., should be eliminated along with deep fried fare. Unhealthy fats disrupt our metabolism and gut microbiome.
FAT IN DIET
We have been led to believe that reducing the amount of fat in our diets will help us stay healthy and lose weight. Despite this focus on low-fat diets, the general population’s obesity rate has continued to climb. Research has called into question the link between saturated fat consumption and heart health, but government guidelines and nutrition education for health professionals have yet to change.
A JAMA article from 2014 concluded that there is a significant relationship between added sugar consumption and increased risk of dying from cardiovascular disease. [1] Fat is not the problem, eating nutrient-deficient fast-burning carbohydrates is.
WHY DO WE NEED FATS IN OUR DIET?
- They are a steady energy source
- They aid in the transport of fat-soluble vitamins (A, D, E, and K)
- They support cell function
- They aid in hormone production
- They help control blood sugar
- They help control cholesterol
When we reduce fat in our diet, we deprive our bodily systems of a necessary nutrient. Fat also keeps cravings at bay due to its “slow burn”.
FAT BURNER DIET PLAN
- Add healthy fats to your diet–say goodbye to low-fat foods
- Eat Real Food (meat, poultry, fish, olive oil, butter, etc.)
- Carbohydrates should be mainly fruits and vegetables
- Get restful sleep
- Exercise at a moderate to high intensity (20 mins is all you need)
HEALTHY FATS TO EAT
Add healthy fats to your diet:
- Add for flavor (bacon, avocado, nuts, olives, cheese, coconut)
- Always choose full fat (yogurt, cottage cheese, whole eggs instead of egg whites)
- Drizzle everything with olive oil, butter, avocado oil
- Eat snacks that include healthy fats (fruit and nuts, fruit and cheese, nut butters)
- Cook with healthy fats (olive oil, ghee, avocado oil, butter, coconut oil)
- Make your own salad dressing with olive oil as the base
In addition to helping you feel satisfied for longer, adding fat to dishes helps you absorb the vitamins and nutrients in your meal. Instead of low-fat, add healthy whole food fats for improved health.
All recipe plans from Nutrition Master Plan include healthy fats and whole foods and a complete shopping list for the week. When you buy the right ingredients, plan the week ahead, and cook for yourself, you take control of your health and wellness.
INSTEAD OF LOW-FAT, EAT WHOLE FOODS AND HEALTHY FATS FOR LASTING WEIGHT LOSS