avocado

Eat Your Healthy Fats!

You may be wondering:   “Why eat fat when I am trying to keep that horrible thing off my body?”

The truth is good fat will actually help rid the bad fat that you have been trying to conquer your entire life.

There are so many wonderful health benefits to eating the “good” fat including:

1) Better body composition,
2) Increased lean muscle,
3) Easier fat loss,
4) Better reproductive health,
5) Increased brain function and mood,
6) Stronger bones,
7) Better cholesterol levels,
8) Reduced heart risk,
9) Reduced cancer risk,
10) Better skin and eye health,
11) Stronger immune system.

You may be wondering how fat can actually help with fat loss.

The answer to this is: Fats digest slow in the body so you will feel satisfied and full for a longer period of time. Try having some healthy fats with every meal. 25-30 percent of your daily caloric intake should come from healthy fats.

These healthy fats are:

1) Polyunsaturated Fats: Are your Omega 3s and 6s.

Omega 3

-Fish
-Canola Oil
-Walnuts
-Flaxseeds
-Tofu

Omega 6

-Safflower Oil
-Poultry
-Farmed Fish

2) Monounsaturated Fats

-Olive Oil
-Canola Oil
-Almonds
-Cashews
-Peanuts
-Peanut Butter
-Sesame Seeds
-Avocado

The Fats you want to stay away from are the saturated fats and trans fats.

Foods containing saturated fats (bad fats) are:

Meat and poultry, Dairy products like cream, butter, whole and 2 percent milk, and palm oil.

Foods containing trans fats (the worst fats) are:

Shortening, margarine, doughnuts, french fries, and processed foods such as crackers, cookies, chips, and cakes.

So remember if you are trying to lost weight, reduce fat, build some lean muscle mass, improve your mood and bodily functions and much more.

Include those healthy fats into your diet because they are vital to your health.

Feel free to email me anytime with any fitness or diet related questions. I am here to help =)

Amanda Robar, PTS, PFS

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