Fat IS Good For You

‘FAT’ Is Good For You!

 

Unfortunately, over the past decades fat has been given a bad name and this has resulted in a very pervasive but erroneous and detrimental belief in our culture.

It is commonly believed that fat in the diet, causes you to be fat. This simply isn’t true. Fat in food does not equal fat on the body in fact…

Fat is an essential macro nutrient, required by the body for its effective functioning and for your health and well-being.

Fat in foods (i.e. cheese, nuts, meats etc) and those added (butter, olive and coconut oils etc) perform vital functions in your body and are required for …

 

• Fuel for your cells
• Carrying the fat-soluble vitamins (A,D,E & K) and antioxidants to your body’s cells
• Forming new cell membranes and brain tissue.
• Regulating your hormones
• Protecting your organs
• Keeping you warm
• A reserve energy supply in the form of adipose tissue.
• Great Skin and Glossy Hair.

As you can see to preserve health and mental well-being, good fats MUST be consumed as part of your daily diet.

AND NOT JUST THAT…

 Fat in the diet plays an important part of appetite regulation and control, helping to prevent overeating and bingeing.

Because fat is a very concentrated form of energy it

• is digested more slowly, keeping you feeling more ‘satisfied’ and fuller between meals, without you feeling full or bloated.
• provides your body with a far longer lasting source of energy than, say carbohydrates.

The addition of adequate fat to your meal plans, REDUCES the preoccupation with food and helps prevent urges to binge and bloating.

 

However, because of the [false] belief, fat in food makes you fat, many people avoid fat and even come to fear fat. In an attempt to feel satisfied and because of erroneous advice, they ‘fill up” on ‘low fat’ or ‘no fat’ foods, for example like salads, vegetables, popcorn and rice cakes.

 

The thing is ‘filling up’ on these foods…

 

• Offers very little satisfaction and doesn’t keep you “Full” for long.
• Can lead to cravings and bingeing.
• Cause bloating, which can also trigger bingeing.

 

 

So, if you haven’t already, begin to reintroduce some Good Fats into your daily diet.

 

Recommended guidelines…

 

• A moderate intake of FAT is 65 grams per day. (This is equivalent to 30% of a 2000 calories diet).

 

• Aim to include some fat in each of your three main meals. Below are a few suggestions you can start putting into your diet today:

 

Nuts and Nut Butters

Nuts are great to snack on, to add to salads (particularly when roasted) or over vegetables.

Almonds – a good source of omega 3.

Walnuts –a good source of serotonin

Avocados – high in heart-healthy oleic acid.

 

Egg yolks – despite what you’ve heard, eggs (including the yolk) are good for you! They’re rich in omega-3’s, contain the full spectrum of amino acids, and have plenty of vitamins your body needs. (see attached document Eggs)

 

Grass-fed beef – Beef that’s been grass-fed is very high on omega 3 fats, which are incredibly good for you.

 

Fish – Wild-caught salmon, tuna and mackerel are great choices.

 

Cheese

 

Oils – In addition to these, use oils as salad dressings whenever possible. Good choices include extra virgin olive oil, Flax Seed oil, Pumpkin Oil, Udo’s Choice and Sacha Inchi oil.

 

Nut oils and Udo’s Choice are great oils for adding to a smoothie.

 

 

Consuming Fat at each meal makes you

FEEL FULL, CONTENT and SATISFIED,

so remember to include it!