- Diet & Weight Loss
Eat Fat to Lose Fat
About the Author
Abby Campbell, BSc, SFN, SSN, CPT, is a leading professional fitness and nutrition expert, researcher, and published author of One Size Does NOT Fit All Diet Plan, one of Amazon's Top Gluten-Free and Weight Loss Diets. (You may read more about Abby at the bottom of this article.)
Because dietary fat is twice as calorically dense as protein and carbohydrates, it may sound like the world's biggest oxymoron to recommend eating it while trying to lose weight. Dietary fat has even been vilified as having no nutrients. It's no wonder that the American population is scared to include it in their diet, especially if they are on a weight loss diet! After all, it would make more sense to eat less of the thing that provides the most calories. Right?
It's been more than three decades since doctors decreed that dietary fat was the culprit of what was then the beginning of the obesity epidemic. However, emerging research over the last few years has shown that your body needs certain types of fats to lose weight and get fit. Good diet foods include dietary fats, and eating the right dietary fats will help you burn body fat.
In the following article, you will learn how to melt body fat fast by eating the right dietary fats.
Eat Fat to Lose Fat
For those of you who are very active, dietary fats can help you meet the higher calories your body demands without stuffing yourself sick. Besides, eating a diet rich in healthy fats can help spare muscle glycogen which in turn gives you more energy to workout longer. More time being active or working out translates to more calories burned.
There is also much evidence that a diet higher in fat will help you lose body fat. A study published in the American Journal of Physiology - Endocrinology and Metabolism found that athletes who ate a diet high in healthy fats burned more body fat during exercise than when they ate a more standard diet that contained the same amount of calories. Another six week study conducted at the University of Connecticut found that subjects experienced a significant increase in fat burn and a significant decrease in body mass while eating a diet high in healthy fats.
Omega-3 Fatty Acids Food
- Flaxseed Oil
- Chia Seeds
- Fish Oil
- Beef, Grass-Fed
Do you get enough Omega-3 fatty acids in your daily diet?
What are Healthy Fats?
You probably already know about the "trans" fat dangers. They are primarily in processed foods. If you can stay clear of pre-packaged and processed foods, trans fats will not be a threat to you.
Saturated fats which are primarily found in red meats and dairy products have also been known to pose a threat to heart health. However, The American Journal of Clinical Nutrition reported an analysis of findings to this very topic in 2010 which proved this to be a myth. Investigators looked at the relationship between saturated fat intake and diseases like coronary heart disease (CHD), stroke, and cardiovascular disease (CVD). After following 350,000 people up to 23 years, their conclusion was “There is insufficient evidence from prospective epidemiologic studies to conclude that dietary saturated fat is associated with an increased risk of CHD, stroke, or CVD.” Does that mean that scientists are giving the green light on saturated fats? Though eating bacon, cheese, and butter can be very satisfying to the palette, subsequent studies have found that cutting back on saturated fats and replacing them with healthier fats can actually improve heart health by lowering bad "LDL" cholesterol, while improving overall cholesterol ratios to good "HDL" cholesterol. Eating healthier fats like monounsaturated and polyunsaturated fats can also improve insulin resistance, which is a precursor to diabetes.
To improve heart health and reduce body fat, eat more healthy monounsaturated and polyunsaturated fats. These fats are also known as "Moly" and "Poly." Moly is known as your heart helper, while Poly is known to help you build a fit physique. In the table below, you will meet both of them and learn how they can help you. Please note that there are two types of essential fats that Poly brings to the table that are healthy. One is Omega-6 while the other is famously known as Omega-3. Unfortunately, a diet in the wrong combination of these two fats can wreak havoc on the body and cause you not to lose weight. The average American eats a diet ratio of Omega-6s to Omega-3s that is 20 times higher than the much healthier ratio of 2 to 1. Knowing what foods are high in Omega-3s is very beneficial and can be found in the box to your right.
Meet Moly and Poly!
"Moly" - The Heart Helper
"Poly" - The Physique Helper
Eat more monounsaturated fats. By doing so, you will help :
Eat more polyunsaturated fats, especially Omega-3s to help:
* lower total cholesterol level
* reduce bodily inflammation
* lower bad "LDL" cholesterol
* burn body fat
* increase good "HDL" cholesterol
* cut your risk of fatty acid buildup in your arterial walls which can lead to heart diseaseE
Are You Getting Enough Healthy Fats?
It's fairly easy to get enough healthy fats from the foods you eat, and you're probably already including them.
Do you saute vegetables in olive oil? You can even boost the healthy fat content by sprinkling some flaxseeds on top before serving.
Do you eat salads? Try substituting your pre-made salad dressings for homemade dressings made with olive oil or flaxseed oil. You can even top your salad with some roasted walnuts.
Do you eat oatmeal for breakfast? Add some ground flaxseeds or chia seeds.
Do you eat cold-water fish like salmon, tuna, or sardines? If not, try adding a fish oil supplement to your daily diet.
Good diet foods include healthy fats. Add them to your diet in reasonable amounts and watch the body fat melt away. Include some exercise to amplify the results. Eat fat to lose fat, but reap even more benefits with shiny hair, beautiful nails, and a healthy glowing skin. You may even find your brain retaining information that you use to forget. You won't regret it!
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About the author
Abby Campbell, BSc, SFN, SSN, CPT, is a leading professional fitness and nutrition expert, researcher, and published author. For the past 10 years, she has coached thousands of women locally and online to lose body fat and lead healthy lifestyles. Her clients have lost thousands of pounds, reclaimed health, and call her “Coach No Gimmick.” She is from Northern Virginia but now resides near Charlotte, North Carolina. Abby has been married for 20 years and has three grown daughters, one of which is autistic. She is a 19 year cancer survivor.