Kick Start Your Fat Loss – Tip 12
Eat good fats like peanuts, almonds, olive oil and avocados. Your body needs fat to function properly on the cellular level.
Fat you’re either for it (Atkins Diet) or against it (Ornish & other high carb low or no fat diets). Regardless you have to have it or you will never function at an optimal level and you’ll never lose the fat you don’t want.
Without good fats like those found in nuts, fish oil and lean meats your body will not function properly at the cellular level. Certain essential Vitamins like Vitamin K, A, D & E require fats (fat soluble) to allow them to be used by the body. Without fat you’ll literally piss your money down the drain!
A few handfuls of cashews or almonds, a few teaspoons of Olive Oil on your salad (extra virgin, organic), avocados and fish are some examples.
The following are the types of fats from good to bad, but current research shows that some saturated fats, like coconut oil is very good for you.
- Olive oil
- Canola oil
- Sunflower oil
- Peanut oil
- Sesame oil
- Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)
- Peanut butter
- Soybean oil
- Corn oil
- Safflower oil
- Sunflower, sesame, and pumpkin seeds, Flaxseed
- Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)
You are probably wondering why I have crossed out some of the things on these lists. Soy is poison to your body (this is the topic for another in this series,), avoid it at all costs. The only soy you can eat, but sparingly are the fermented soys that you’d find in a Japanese restaurant. Soy & soymilk are not healthy!
Corn Oil, we already know that corn is a grain and that we should stay away from. High Fructose Corn syrup is also made from corn and is another man-made poison. Safflower Oil is also not very good for you. Walnuts, sesame seeds, pumpkins seeds and Flaxseed are excellent sources of good fat.
Saturated fats – in moderation these are ok and butter is far better than margarine.
- High-fat cuts of meat (beef, lamb, pork)
- Chicken with the skin
- Whole-fat dairy products (milk and cream)
- Ice cream
- Palm and coconut oil
However LEAN cuts of beef are an excellent source of good fats as well as essential amino acids that cannot be obtained from any other source of food. Pull the skin off the chicken, get sirloin instead of rib eye or Filet Mignon. Dairy products are ok too, just don’t go crazy a few servings of cheese every day is ok. Using real 1/2 & 1/2 as creamer for your coffee is ok too. Ice cream is bad because of the sugar as much as becuase it has a lot of saturated fat.
Coconut Oil is an excellent source of fat. It can almost be like drinking an energy drink. It has anti-bacterial properties and makes a great moisturizer too!
The jury is out on Whole-fat dairy, personally I think that whole fat milk and cream, especially grass-fed, organic range free is better for you than 1% or 2% cow factory where the process of pasteurizing & homogenizing the milk actually makes it worse for you!
- Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough
- Packaged snack foods (crackers, microwave popcorn, chips)
- Stick margarine
- Vegetable shortening
- Fried foods (French fries, fried chicken, chicken nuggets, breaded fish)
Of course you should realize that even if these items contained no trans-fats you still shouldn’t eat them. Junk food is junk food!
So it’s ok to have fat in your diet as long as its good fat. If you prefer low carb/high fat you should be eating 40-45% of your caolires from fat. That’s less than 100gm og fat for most people. If you prefer a higher carb diet, from veggies and fruit NOT starchy carbs (breads, pastas etc) then your fat intake should be around 25-30%