Eating Fat Does Not Make You Fat

Let's focus on fat.  No, not the fluffy stuff around your midsection but the foods you put in your body. 

Most of us have been conditioned to think that fat is bad.  All over the media and plastered in our supermarkets, we see reduced fat this or low fat that.  The idea that all fat is bad or fat in our diet equals fat on our body is very far from the truth. 

Eating the right types of fats in the appropriate amounts is going to help you be healthier and as crazy as it sounds lose fat too.  

To do this the right way, you'll need to start making conscious and informed decisions about the types of fat you consume on a daily basis.  Before you can be successful with that it's important to make sure you have a strong understanding of what fat really is.   

Fats are one of the 3 main macronutrients, things that provide calories, that make up all of our food. Protein and carbs are the other two. They provide us with calories, 9 calories per gram, as opposed to carbs and protein which give us only 4 calories per gram.  This means they provide over twice the calories as the other macronutrients of the same weight.  Since fats have twice the calories, it's even more important for us to be aware of amounts. 

Examples of Fats:

  • All oils (olive oil, coconut oil, soybean oil, corn oil, vegetable oil, etc)
  • Butter
  • Animal Fat
  • Seafood
  • Avocados
  • Olives
  • Coconuts
  • Nuts and Seeds (these have protein and carbs too)

There are actually 3 different kinds of fats: saturated, monounsaturated, polyunsaturated. You will get more info on those later, so for now just keep in mind that fatty foods differ in their molecular structure and how they react in our body.  This is why some are called “good fats” and others are called “bad fats”.

 Best Sources to include in your diet:

  • Seeds (chia, flax, sunflower, etc….)
  • Nut butters (almond butter)
  • Salmon
  • Cold Pressed Coconut Oil
  • Extra Virgin Olive Oil
  • Cage-Free Whole Eggs (pastured or free-range if possible)
  • Lean Beef (grass fed or grass finished if possible)
  • Fish Oil (or krill oil)
  • Grass Fed Butter
  • Nuts (Almond, Macadamia, Walnuts etc)

This is not an all-encompassing list, but it's a good place to start.  You will notice a common theme about all these items. Almost all occur in nature and require very little processing.  If you don’t know what to do, eat as close to nature as possible.

A serving of fat equals about the size of 1 of your thumbs for women, ​​​​​2 thumbs for men.

Strive to get good healthy fats at each meal and you can always adjust from there. 

Your goal is going to be to get your fats from real, whole food sources: healthy oils; avocados, coconuts, olives, nuts, seeds, and fatty fish.

To begin with, don't over complicate things. Be aware of the different types of fats you are already consuming. Remember taking a fish oil supplement will help you ensure you have the right healthy fats everyday.

 To Your Best Health,

Coach Nancy

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