For years I ate a low fat diet as recommended by many doctors and nutritionists. Little did I know that it was destroying my joints and actually contributing to weight gain.
Now, that has all changed. I love healthy fat! Fat gives food amazing flavor and makes you feel full. And according to Dr. Mark Hyman, unlike sugar and refined carbs which cause you to store fat, healthy fats actually burn fat. And when you eat more of the right kind of fat it actually improves your health, curbs hunger, prevents cravings, helps burn calories, promotes brain health, and fights disease! Who wouldn’t want all of that.
But not all fats are created equal. In fact, the wrong kind of fats is another story.
UNHEALTHY FATS:
- Trans Fats have been found to contribute to diabetes, cancer and weight gain. It is an artificial fat that actually weakens the cell membrane. I no longer buy anything that has the word hydrogenated on the label because that means it has trans fats, which some doctors are saying is the biggest health disaster of our time.
- Too many Omega 6 Fats: Our bodies require an equal ratio of Omega 6 and Omega 3 fats. An excess of Omega 6 in the American diet usually comes from too much meat. A inadequate amount of Omega 3 fats is accredited to the fact that we rarely eat fish which is a major source of Omega 3.
HEALTHY FATS:
- Omega 3 fats: Fights depression, auto immune disease, asthma, brain disorders and acts as an anti inflammatory
- Olive oil: Reduces the risk of heart disease,
- Coconut oil: While coconut oil is a saturated fat, it has been found that saturated fat in your food does not raise saturated fat in your blood like sugar does. Instead it burns fat, and aids in brain and heart health. Coconut oil also contains MCT oil which is a powerful brain food and speeds up your metabolism.
- Avocado oil: may help clear arteries by lowering bad cholesterol, act as an antioxidant, block many carcinogens, and aid in brain health.
- Grass fed butter: may act as an anti-inflammatory, reduced risk of heart disease, improve immune system, aid brain development, and reduce blood pressure.
Another source of healthy fat is nuts and seeds, although they are not a major source. I keep a bowl of nuts on the counter and snack on them throughout the day.
How I include the above 5 fats on a weekly basis:
- Omega 3 fats: I now do my best to eat fish 2-3 times a week and you will find my favorite fish recipes on my website, along with a really good tuna fish sandwich.
- Olive oil: I made most of my own salad dressings. There are several recipes on my site in salads.
- Coconut oil and butter: Most of my cooking is done with coconut oil and grass fed butter. I also spread it on toast, and put it in oatmeal and coffee (along with butter, cream, almond extract and stevia).
- Avocado oil: While avocado oil is great for cooking, I didn’t use it in the beginning. I got most of my avocado oil from snacking on avocados, including it on turkey sandwiches and in salads. I also eat a lot of Mexican food along with guacamole.
The change in my health and energy, along with weight loss was definitely noticeable! And that is why I love healthy fat!
Resources:
Dr. Mark Hyman author of “Eat Fat Get Thin” and Dr. Axe
Spiritual Application:
Genesis 45:18 says, “…you can enjoy the fat of the land.” However, Leviticus 7:23 says, “Do not eat any of the fat.” Leviticus is referring to the cover fat of animals which has been proven to harbor toxins. But the other fats have fatty acids in the form of oils which nourish our bodies. They are in abundance and are mentioned numerous times in scripture.
Take me to Step Seven: Fruit, Snacks and Desserts
Before you go, please leave a comment below about any changes you plan to make in your eating habits to include healthy fats?
