Get lean by eating more healthy fat

There was a time in the not so distant past, when fat was a dirty word.  All of our dieting efforts revolved around consuming low-fat foods since fat was considered the evil villain that packed on the pounds.

Today, things have changed thanks to more up-to-date scientific studies that no longer vilify fat as our nefarious opponent.  Now we know that eating “healthy” fats can actually help us achieve a lean, mean, in-shape body that not only makes us look good but more importantly, feel better and have more energy.  But, not just any kind of fat will do.  Sorry, but you won’t find hot dogs, bacon, or fried chicken on a healthy fat menu.  It has to be fats that are kind to our health and to our waistline. 

Healthy fats can be a part of a healthy diet.  Fats add to the satisfaction and pleasure of eating.  If you were to greatly reduce your fat intake, you won’t feel satisfied and you’ll most likely resort to eating other high-calorie, not-so-healthy foods to make up for that feeling.  This is not about eliminating all fat rather it’s about eating smarting by choosing healthier, good-for-you fats.

What are healthy fats?

When you ponder what good-for-you fats are, this would include omega-3 fats and monounsaturated fats.  These types of fats are linked to better health and may be able to help trim down your waistline also.

·      Omega-3 fats

Found primarily in cold water fish such as salmon, tuna, sardines, anchovies and lake trout, and in walnuts, canola oil, soy, flaxseeds, hempseed and chia seeds, scientists believe omega-3 fats may influence how fat is used and stored in the body.  Research has suggested that omega-3s help push fat more toward energy use rather than for storage in your fat cells.  This same type of fat may also help reduce body fat with or without cutting calories.  If you add in regular exercise while increasing your intake of omega-3s, the loss of excess body fat is boosted. 

·      Monounsaturated fats

This type of fat is found in nuts such as walnuts, almonds, pistachios, and cashews, avocados, and also olive and canola oils.  Monounsaturated fats are ideal for improving blood cholesterol levels, reducing your risk of heart disease and may also help with keeping blood sugar levels in check.  When blood sugar levels are controlled, this can potentially regulate appetite control reducing the risk for diabetes.  A few studies have looked at monounsaturated fats as being beneficial specifically for reducing belly fat. 

Here are some other smart, healthy-weight management eating that incorporates healthy fat plus protein and carbs:

·      Replace regular vegetable oil with healthier versions – This means to replace corn oil, safflower oil, sunflower oil, peanut oil or just plain vegetable oil. Choose to use instead extra virgin olive oil and canola oil.  Use olive oil for salad dressing, uncooked sauces and dips like pesto and hummus, roasting veggies and sautéing at low heat.  Use canola oil for cooking at slightly higher temperatures or baking whenever you want a neutral-flavored oil.

·      Add more nuts to meals and snacks – Have a small handful (about ¼ cup a day) of nuts to add to salads, grain pilafs, oatmeal or just enjoy them on their own.

·      Have fish at least twice a week – Choose fish high in omega-3s such as anchovies, herring, mackerel, salmon, tuna, and sardines.

·      Choose omega-3 rich eggsand grass fed beef

·      Find ways to add in healthy fats daily – Add ground omega-3 rich flaxseed, hemp seeds, chia seeds, or walnuts to salads, breakfast cereals, oatmeal, smoothies, breads or muffins.

·      Reduce less healthy fats – Avoid commercial baked goods and pastries.  These foods can be high in unhealthy saturated and trans-fats.  Also avoid high-fat meats such as chicken with the skin left on, avoid fatty cuts of red meat and instead choose lean cuts of red meat.