The first thing to do when you want to lose weight is to cut back on the fat, right? WRONG. Whoa now, settle down. When I say fat is a good thing, I'm not talking the fat you get from your fully-loaded double cheeseburger and heaping plate of macaroni and cheese. No, I'm talking healthy fat, brought to you by such kick-butt foods as nuts, olive oil, sesame seeds, avocados, etc.
When you eat the right kind of fat, you're doing that body of yours a huge favor. How? Let's chat about the benefits of healthy dietary fat for a minute.
1. It builds muscle:
Dietary fat is a key player, as it performs many essential functions in your
body. One of these essential functions is the production of testosterone, which is a
main trigger in muscle growth.
2. It strengthens bones:
It is a necessity for the production of estrogen, a bone-building hormone.
3. It maintains your girlish figure:
Always seem to be noshing in between meals? Healthy fats promote a feeling of
fullness between meals and snacks. By controlling hunger, you'll reach your fat-burning
goal faster as you keep a check on your caloric intake.
4. It keeps your ticker healthy:
Healthy fats are great for your heart. Monounsaturated fat is the premier fat for
cardiovascular health. Research shows that upping mono fats in a cholesterol-lowering
diet lowers harmful LDL and increases beneficial HDL cholesterol. Mono fat also reduces
levels of C-reactive protein, a marker of inflammation.
5. It protects your peepers:
Especially when you consume foods high in carotenoids, which are free-radical-fighting
pigments.
6. It optimizes food power:
To unleash vitamins A, D, E, and K from tomatoes, spinach, and carrots, your body needs
a touch of fat to full aborb them. So munch away on that yummy plate of greens drizzled
in a healthy dressing (and I don't mean bleu cheese dressing; think more along the lines
of an olive oil vinaigrette) or better yet, toss some avocado slices on top. MAJOR YUM.
I'm constantly munching on carrots dipped in tahini sauce (for those of you unfamiliar with the goodness of tahini sauce, it's just made from sesame seeds), celery with almond butter, or celery with sunflower seed butter (all found at your local supermarket). An apple with almond butter is another fave. Seriously, I'm addicted to this stuff. Just a few bites satisfy me, keep me full, and keep my body happy. MAKE SURE that your healthy fat of choice is preservative-free. If peanut butter is your go-to dip, then peanuts should be the ONLY ingredient. Some local supermarkets have machines that grind peanuts/almonds right before your very eyes into delicious, natural butter. This way you definitely know that no yucky preservatives are sneaking their way in and hijacking your health benefits.
Coconut oil is also EXTREMELY good for you. It stays stable at high temperatures, unlike other oils. Almost 50 percent of the fat in coconut oil is of a type rarely found in nature, called lauric acid. This is a "miracle" compound because of its unique health-promoting properties. Your body converts lauric acid into monolaurin, which has anti-viral, anti-bacterial and anti-protozoa properties. Coconut oil is also nature's richest source of medium-chain fatty acids (MCFAs), also called medium-chain triglycerides or MCTs. By contrast, most common vegetable or seed oils are comprised of long chain fatty acids (LCFAs), also known as long-chain triglycerides or LCTs. LCTs are large molecules, so they are difficult for your body to break down and are predominantly stored as fat. But MCTs, being smaller, are easily digested and immediately burned by your liver for energy ~ like carbohydrates, but without the insulin spike. MCTs actually boost your metabolism and help your body use fat for energy, as opposed to storing it, so it can actually help you become leaner. Coconut oil has actually been shown to help optimize body weight, which can dramatically reduce your risk of developing Type 2 diabetes. Besides weight loss, boosting your metabolic rate will improve your energy, accelerate healing and improve your overall immune function. And for all you worker-outers: Several studies have now shown that MCTs can enhance physical or athletic performance. And finally, coconut oil is incedibly good for your heart. The truth is this: It is unsaturated fats that are primarily involved in heart disease and too much sugar and processed foods, not the naturally occurring saturated fats, as you have been led to believe.
Happy feasting!!
