While doing a recent running workout and talking to my crossfit trainer Tom, I happened to make a remark about having to work harder to cut the fat out of my diet. His immediate reaction was, “NO, DON’T DO THAT.”
The United States has become a health crazed calorie counting country. In the process of all the calorie counting, we have forgotten the fact that fat actually is healthy and necessary for your system. Of course we are talking about “good fat.” The kind that is found in dairy products nuts and especially in avocandos, not Taco Bell. After Tom’s negative reaction, I of course wanted an explanation.
Fats help your body to make tissue and biochemicals. Fat also stores energy, which your body will need when it is performing any form of physical activity that is general over an hour. Fats have twice the amount of energy potential as carbohydrates and can actually help you perform better as long as you are maintaining a healthy level of fat in the body. No, eating McDonalds twice a day probably is not a healthy level. So now the crucial question. What is good fat, and what is bad fat?
- Fat-free does not mean healthy! Don’t be fooled by the low-fat icecream label or the fat-free yogurt. Most likely, the amount of sugar loaded into these foods is twice the normal amount.
- Fat can actually help you to lose weight! If you consume “healthy fats” like avocadoes and nuts, they can actually be more filling than regular fat-free foods. Lessening calorie intake is key to weight loss, not lessening fat intake. By eating healthy fats you can actually curb over-eating tendencies.
- Limit trans-fat. Trans-fat is a “bad fat.” This fat, often found in fast food and many processed items, should not be consumed in high quantities. It is harder to burn, and is usually the blame for weight gain.
Cutting trans-fat and saturated fat out of your diet is hard, but there are millions of websites and books that are dedicated to helping you do just that. I have compiled some of my favorite tips to help with the process.
- Try to lessen intake of red meat. Now, I’m not saying go vegetarian! Simply, lessen your portion sizes or stick to chicken!
- Bake, broil or grill instead of fry. Obviously, oil is chalk full of saturated fats. Dipping food in it might taste delicious but is horrible for your system! Don’t do it!
- Avoid cheese or cream sauces. I love creamy pasta sauces as much as the next person, but eating one bowl of pasta with cream sauce would be your entire healthy fat intake for the day. DON’T DO IT.
- Have full-fat dairy in moderation. Get most of your healthy fat from nuts and avocadoes. I would still stick to skim milk and low-fat yogurt.
Hope those tips help! Remember: get healthy fat from avocadoes and nuts and not from icecream and candy!
This is great advice!! I feel that most people hear the word fat and automatically think that it is bad, but you are completely right, fats can be good. I like how you not only said what types of fats we should not be eating, but also suggested tasty alternatives to those types of foods.
Yes. Just yes. That’s all I have to say.
I had a personal trainer and worked out for 3 hours 4 days a week at a gym that was practically made for professional body builders, and when I was given a meal plan, I was surprised at how much fat was in my diet. IT’S NECESSARY! It frustrates me when people are like “it has fat, I can’t eat it.” Well okay, that’s all fine and dandy, but what kind of fat is in it?! I’m glad to see this post! People need to know the difference! haha
This is good advice! You’re right, a lot of people come to believe that all fat is bad, when in fact, there are so many good sides to certain types of fat. I’m definitely going to try adding more nuts to my diet in the future!
I love avocados! I wrote my passion blog about them this week. I eat salmon and avocadoes really often to get my dose of healthy fats! It’s really important to realize the benefits of eating healthy fats, and I think a lot of people don’t realize that fat is necessary. I love your blogs!