What!? You can eat fat and still lose fat? You certainly can. Unless you’ve been living under a rock for the last few years you should know by now that fat is not the enemy. The misconception that fat is unhealthy and will make you gain fat, probably stems from the fact that it does pack a punch calorie wise (9kcal per gram), combined with the spin the media likes to put on things. And it’s true, people will remove fat from their diets and will see a drop in weight on the scales. However this is probably down to a drop in total calories as opposed to the macronutrient itself. The restriction of dietary fats in someone’s nutritional regime could result in a lowering of:
– The mineralocorticoids responsible for water and mineral metabolism alongside the actions of the kidneys.
– The glucocorticoids responsible for metabolism, inflammation, wound healing and myocardial and muscular integrity.
– The androgens, often categorised as “male” hormones due to their role in male morphological development, however they are important for both sexes for sexual and reproductive functions as well as the development of muscle tissue and bones. Androgens can also prevent some fats from being stored.
– Vitamin D, the secosteroid commonly referred to as the bone vitamin, but it also serves many metabolic and supportive bodily functions including fat loss, muscle strength and recovery.
There are four major types of fats which include monounsaturated fats, polyunsaturated fats (including omega 3), saturated fats and trans-fats. All have their place except trans-fats, which should be immediately eradicated from the diet if you want a healthier, happier body. The recommendation of fat intake for the general population is suggested to be at around 20-30%. A thumb sized portion with each meal would be wise. This could be a seen as a tablespoon of coconut oil to cook with, or half an avocado etc. Without further ado, here’s the top full fat foods for fat loss…
Coconut oil could quite possibly be the superfood of the century! Everyone’s been using it to support their nutritional needs, from The Bodycoach to Mr Olympia worthy bodybuilders. Coconut oil is great to cook with as it can be cooked on a high heat without oxidising. It’s important to remember the oxidation process causes foods to become rancid which can promote cancerous cell growth. It’s also packed with medium chain triglycerides (MCTs) which can help you burn fat. MCTs can increase energy expenditure more so when compared to the same amount of calories from longer chain fats. One study showed an increase in 5% of total energy expended in a 24 hour period when 15-30 grams of MCTs were consumed per day. Did you know populations that eat a lot of coconut oil are also generally healthier!
Grass Fed Butter
When you see a product labeled “lower in fat” or “reduced salt” I want you to immediately think “chemical crap storm”. A better way to eat would be to choose foods that are as close to their natural state as possible. In this case grass fed better would be a much better choice than margarine. Grass fed dairy products are much higher in omega 3s, which are incredibly important for heart health and fat loss. Butter is also loaded with an anti-inflammatory fatty acid called butyrate, great for helping recovery from exercise.
Grass Fed Beef
Not only is beef packed with protein which can help your muscles repair and recovery after exercise, grass fed beef is also loaded with omega 3s and conjugated linoleic acid (CLA). Some of the most common benefits of CLA include, increased metabolic rate, increased lean body mass, improved insulin sensitivity and an enhanced immune system.
Unless your a bodybuilder or fitness fanatic stuck in the 80’s, eating just egg whites is a thing of the past. Packed with protein, eggs are a great food for fat loss. Yes, the egg yolk does contain fat, but it’s also packed with vitamins and minerals. Remove the egg yolk and you’ll be missing out.
The alligator pear is a rather unique type of fruit. It’s prized for being incredibly healthy and nutritious. Love them or hate them, they’re rich in fibre and packed with heart-healthy monounsaturated fats. Various studies have also shown avocados can lower cholesterol and triglyceride levels. The fruit is great, but avocado oil is also worth looking in to. You can cook with it or use it as a dressing on your salads.
Salmon is an excellent source of protein, vitamin D, selenium and most notably, omega 3s. The EPA and DHA found in omega 3s are extremely important for heart health, brain function, fat loss, reduced inflammation, lowered cortisol and depression. It’s worth baring in mind, wild salmon contains a higher dose of omega 3s than farmed fish.
Dark chocolate can be particularly useful during a fat loss regime as it can satisfy sweet cravings, whilst delivering an array of health benefits. Despite not being what I’d call a “fat source” it does contain some fat. It’s a powerful source of antioxidants as well as being very nutritious. Remember, to get these benefits, your dark chocolate should be at least 70% cocoa.