When you think of a healthy diet, you think “low fat”… right? These days you also hear a lot about “low carb” diets and foods no doubt but the most widely thought of term when thinking of dieting for weight loss is still “low fat”.
Why? Well for the same reasons that people think they can’t have carbs anymore… they aren’t disciplined enough to not eat the whole damn bag, or tub, or whatever contains their favorite carb-y goodness. This is a mistake that you can NOT make though, with carbs OR with fats because pretty soon we’ll all be sitting around eating grass, since it is the only “safe” food left to feed the “all or nothing” mentality that so many people have fallen into.
You are here to learn how fats are not bad at all and can actually be beneficial to your weight loss goals, yes? Well, you are in luck because we are about to hit on my top 3 fat-fighting fats, go over how much is an ideal amount to add to your diet and WHY they are beneficial to you. Read on people, because we are about to have you eating your way to leaner body, and you can start today!
1. Nuts (Almonds/Walnuts)
Nuts are awesome for a variety of reasons, because even though they are very high in fat they can and do provide a LOT of benefits! My number one reason when explaining the benefits of eating nuts (preferably raw/unsalted) is the appetite suppressing capabilities they have. My clients reading this are already thinking “of course nuts are number one on this list” because I love them for every person and just about every goal… unless you’re allergic of course.
Nuts are a preferred snack food of mine in between larger meals because they are calorie dense, but it also takes less of them to fill you up and KEEP you feeling somewhat full until your next meal. As high as the fat content may be on that label of Blue Diamond almonds, I’m here to tell you that you’re not quite as “nuts” as you thought for adding these appetite killers into your diet. Benefits of nuts also include lowering your risk of Type 2 Diabetes as well as heart disease, so this is also good news to know on your path to rapid weight loss.
Avocados are another healthy fat that I have had people almost love TOO much in the past. Avocados can be used as an alternative or addition to your favorite healthy dip recipe, which can be great to make even your grab-and-go or grab-because-bored options that much healthier. For this reason though, avocados can be overused in that you must stick to the recommended serving size (half an avocado) because after all… it is still a fat and too much of a good fat can still become a bad fat!
3. Coconut Oil & Olive Oil
Last but not least… maybe even last but MOST is the oils, coconut and olive. The new craze seems to be coconut oil due partially to the (bogus) Bulletproof Diet and this video of fat melting that went viral, or whatever. Here’s the thing… no it is not going to burn your fat for you to the point of success just by drinking coffee with coconut oil every day.
Now that we got that out of the way, what coconut oil and olive oil CAN do is lead to more rapid fat loss simply by cooking in this stuff rather than butter or whatever else you may be using. Both oils not only add healthy fats into your diet almost without you noticing, but they both combat heart disease and high blood pressure along with many other things! Once again these healthy fat options are not going to melt away your sad areas overnight, but it is the easiest way to kick start your weight loss, which can be just as great overall!
Honorable Mention. Eggs.
When I mention eggs, I mean the most controversial part of them… the yolks.
We have heard for forever that the cholesterol in egg yolks is terrible and should be avoided, and to just eat the whites. As with anything else though, this part is not bad for you when eaten in moderation and it can be the best part of the egg. The yolk not only holds some of the protein that you read on the nutrition facts of these guys, but it holds most of the overall nutrition that the egg provides. I have gotten the question countless times “Isn’t the yolk the worst part of the egg?” and the answer is no… it isn’t, that’s the shell… don’t eat that. My recommendation is usually out of the amount of eggs you eat, take in half of the yolks that way you can benefit from the nutrition that the egg provides while still getting the big protein number/quantity that you want from the eggs overall.
Fats are no longer bad. Well, they never were but I feel like they have received so much hate due to dietary trends over the years that we have to be reminded that they are (and always were) cool. Not only are fats not bad for you, they are necessary, even GOOD for you and your goals! With that being said, they can still be bad when taken in too high of quantities at a time, which goes for anything… so keep the high fat recipes to a moderate level.
If this article helped you realize some great fat fighting choices but you are still concerned about how much to eat, our free fat loss calculator can and has already helped many people at least have a good number to start with for their goals. Also, for more specific feedback on your current approach to dieting, you can get help absolutely free by filling out our nutrition questionnaire and getting yourself going in the right direction today!