Good quality fats are not only helpful for losing weight, but essential for sustainable fat loss and maintaining good health. Unfortunately, fats got the bad rap from years of poor research. Many of the anti-saturated fat studies lumped healthy saturated fats into the same category as man-made hydrogenated and trans fats. Other studies were done with rancid fats, which should always be avoided, even if unsaturated. With faulty research and clever “low-fat” packaging, it’s easy to believe the myth that fat is evil.
Big Fat Benefits
The truth is, good quality fats such as butter, coconut oil, olive oil, and fish oil are full of nutritional benefits to support your body. Healthy fats provide fat soluble nutrients, stabilize blood sugar levels, promote satiation, prevent overeating, increase nutrient absorption, improve brain function, and provide building blocks for cells and hormones. Lastly, fats are a delicious way to eat more nutrient-dense vegetables. Include the four natural fats below to shed body fat, while making your daily diet more nutritious and delicious!
4 Fabulous Fats For Fat Loss
Grass-fed butter is a great source of vitamin A and other fat soluble vitamins, as well as the powerful antioxidant selenium and other trace minerals. A good source of conjugated linoleic acid or CLA, butter is a potent anti-cancer food. Lastly, butter is a good source of short and medium-chain fatty acids that support weight loss, immunity and digestion. To prevent rancidity, store butter in the fridge or freezer and use for cooking with light or medium heat.
2. Coconut Oil
Rich in medium chain fatty acids (MCFAs), unrefined, cold-pressed coconut oil is excellent for weight loss as it boosts metabolism 50-100% more than other saturated fats. Coconut oil’s high lauric acid content provides a great immunity boost. With a high heat point, coconut oil is stable at higher temperatures making it great for sautéing, baking, grilling and stir frying. Other full-fat coconut products such as coconut butter, coconut milk, shredded coconut, and coconut flakes also contain similar benefits.
3. Olive Oil
Cold-pressed extra virgin olive oil is rich in antioxidants, especially vitamin E that helps prevent and reduce oxidation in the body. In addition, oleocanthal, a specific phytonutrient found in olive oil helps to reduce inflammation. Although many people use olive oil frequently in cooking, it’s best used raw or with light heat. To ensure freshness and prevent rancidity, store olive oil in a dark bottle that is tightly sealed and consume within six months of opening.
4. Fish Oil
The omega-3 essential fatty acids found in fish oil help to rebalance your fat intake from an excess of omega-6s found in vegetable oils and grain-fed animal products. Omega-3s help to reduce inflammation, which decreases oxidative stress. Omega-3s also support neurotransmitters to improve brain function. For maximum health benefits, enjoy fish oil raw. Select a pharmaceutical grade fish oil free of heavy metals, PCBs and other toxins . Lastly, keep the bottle tightly sealed and refrigerated to ensure freshness. Other good sources of omega-3s include: wild salmon, walnuts and grass-fed animal products.
Would you like to lose weight, reduce inflammation, improve sleep, increase energy and feel better on a daily basis? Contact Certified Nutritionist and Kitchen Coach, Cate Ritter, to improve your health now!