I think the anti-fat propaganda is dead and almost everyone now understands that dietary fat should not necessarily make you fat. In fact, it is absolutely imperative to get enough healthy fats in your diet to keep your hormones balanced, keep blood sugar under control, and so on. Here are 6 examples of “fat” foods that can really help you become slim …
1- Dark Chocolate (at least 72% cocoa or higher)
This is certainly not a secret, but yes, dark chocolate (NOT milk chocolate) can be a very healthy food, even if it is technically dense in calories.
However, I argue that dark chocolate can actually help you burn more body fat if you are the type of person who has a tendency to love eating desserts. In this case, only 1 or 2 small squares of dark chocolate can repeatedly satisfy your sweet tooth for only 30 or 40 calories versus 500 calories for a piece of chocolate cake or a piece of pie.
In addition, some brands of dark chocolate with 70% cocoa or higher, may have a relatively high ratio of fiber content (I have seen that some brands have 5 grams of fiber on 15 grams of carbohydrate per serving) and a grade relatively low in sugar compared to the amount of healthy fats. In fact, it’s one of the “tricks” I use to choose a good quality chocolate … I’m looking for more total fat than carbs (or about the same number of grams each).
The importance of this fact is that it means that many dark chocolates will not greatly affect your blood sugar and will have a fairly low response on your blood sugar compared to other “sweets”.
In addition, dark chocolate is also very rich in healthy antioxidants, including a powerful compound called theobromine, which has been shown to help lower blood pressure and with other benefits. The fat content in a good dark chocolate has to come only from the healthy natural fat from cocoa butter and not from any other added fats. Any chocolate with added fats or other additives will not usually be as healthy.
The reason I say to choose dark chocolate with at least 72% cocoa is that the higher the% cocoa is, the less the% sugar is. However, this means that whatever chocolates contain more than 80% cocoa, they generally have a more bitter taste and very little sweetness. If you like this type of taste, the higher the% cocoa, the better. Otherwise, a good 75% dark chocolate is in my opinion an almost perfect combination slightly sweet with a rich taste of chocolate. Do not forget to keep small daily amounts of chocolate because it is dense in calories.
You can also reap the benefits of antioxidants and fiber without all the calories by using unsweetened organic cocoa powder in your smoothies or other recipes.
2- Milk, flour, and coconut oil
Milk and coconut oil are great sources of a very healthy type of saturated fat called medium chain triglycerides (MCTs), including a component called lauric acid that is a potent nutrient for your immune system, and that is lacking in most Western diets. In addition, MCTs are easily used as energy by the body and less likely to be stored as body fat compared to other types of fats.
Along with milk and coconut oil as a healthy fat choice, we also cook coconut flour as a healthier flour option. Coconut flour is an extremely high fiber alternative flour (almost all carbohydrates in this flour are fiber and not starch.). The coconut flour is also very rich in protein compared to most flours, it is also gluten free.
Beware if you are going to use coconut flour for cooking, it is IMPERATIVE to mix it with other flours because it absorbs a lot of moisture … I made delicious pastries with walnut flour of coconut mixed with almond flour and quinoa flour in equal parts by adding ingredients a little more liquid than the original recipe.
3- Whole eggs, including yellow (not only egg whites)
Most people know that eggs are one of the highest quality protein sources. However, most of them do not know that egg yolks are the healthiest part of the egg … that's where almost all vitamins, minerals and antioxidants (such as lutein) are.
In fact, egg yolks contain more than 90% calcium, iron, phosphorus, zinc, thiamine, folate, vitamin B6 and B12, pantothenic acid from the egg. In addition, the yolks contain ALL fat-soluble vitamins A, D, E and K, as well as all essential fatty acids. In addition, whole egg protein is more bio-available than egg whites alone because of a more balanced amino acid profile that yellow helps to build.
Just be sure to choose organic farm eggs instead of normal supermarket eggs. Similar to organic beef, the nutrient content of eggs and the balance between omega-3 fatty acids and inflammatory omega-6 fatty acids (in excess) are controlled by hen diets.
Chickens that are allowed to wander freely with a more natural diet will give you healthier and nutrient-rich eggs, with a healthier fat balance compared to another type of supermarket egg (which comes from fed hens). only soy and corn and parked in "egg factories" all day).
If you want more details on the eggs.
4- Organic beef (NOT the typical supermarket beef)
I know most people think that red meat is unhealthy, but it's because they do not understand how the health of the animal affects how healthy the meat may be or not for consumption. Keep this in mind - "an unhealthy animal provides unhealthy meat, but a healthy animal provides healthy meat."
The typical beef you see at the supermarket is high with cereals, mostly corn (and to some extent soy). Soybeans and corn are not the natural feed of cattle and therefore change the chemical balance of fats and other nutrients in their meat. Beef is generally too high in omega-6 and too low in omega-3. In addition, the fact that cattle have their main diet of corn and soybeans disrupts their digestive system and makes them sick … and also increases the amount of dangerous e-coli in the meat. This is not the case with organic meat of cattle raised in the open air.
In contrast, grass-fed cattle with a natural diet have much higher levels of healthy Omega-3 fats and lower levels of inflammatory omega-6s (which most people already eat far too much). compared to grain-raised livestock.
In addition, meat from healthy cattle also contains a special healthy fat called conjugated linoleic acid (CLA) in levels much higher than grain-fed meat. CLA has been proven in scientific studies in recent years to help burn fat and build muscle (which can help you lose weight.). These benefits are among the best reasons that organic meats are the best qualities of protein that you can possibly eat …
Organic meats also generally contain up to 3 times more vitamin E than grain-fed meats.
Organic meats are a little harder to find, but just ask your butcher or find a specialty grocery store, they usually have cuts available.
5- The lawyers
Although avocados are generally considered a "fatty food", they are full of healthy fats. Not only is it a fruit (and yes, surprisingly, avocados are actually fruits) super rich in monounsaturated fat, but also packed with vitamins, minerals, trace elements, and antioxidants.
Also, in my opinion, guacamole (avocados mashed with garlic, onion, tomato, pepper, etc.) is one of the most delicious fillings ever created, and you can be happy to know that it is also the best one of the healthiest fillings you can use on your food. Try sliced avocados or guacamole on eggs or omelettes, salads or with fish, or with just about any meal.
The amount of healthy fat, fiber and micronutrients you get from the avocado helps your body maintain adequate levels of hormones that help with fat loss and muscle development. In addition, since avocados are a very satiating food, eating them helps reduce your appetite for the hours following your meal. Say goodbye to cravings for junk food and increase fat burning. Personally, I eat half or a whole avocado DAILY and it helps me to stay slim.
6- Walnuts: Walnuts, almonds, pistachios, pecans, brazil nuts, macadamia nuts, etc.
Yes, it's still a "fat food" source that can really help you burn your abdominal fat. Although nuts typically contain between 75-90% fat total calories, this is another kind of food that contains all the healthy fats, with high levels of micronutrients such as vitamins, minerals and antioxidants. Nuts are also a good source of fiber and protein, which of course, you know, helps control blood sugar and can help with fat loss.
Nuts also help maintain good levels of fat-burning hormones in your body (an adequate intake of healthy fats is vitally important for hormonal balance) as well as helping to control appetite and cravings , so you eat fewer calories overall even if you consume high fat food. My favorite healthy nuts are pecans, pistachios, almonds, macadamia nuts and nuts, eating them in a variety of ways helps you to increase the intake of different types of vitamins, minerals, but also the balance monounsaturated fatty acids and polyunsaturated fatty acids.
Try to find raw nuts instead of toasted nuts if you can, as they help maintain the quality and nutritional content of healthy fats you eat.
Also try expanding your horizons beyond the typical peanut butter that most people eat, and try almond butter, cashew butter, pecan butter, or nut butter. macadamia to add variety to your diet.
One of the little "tricks" I used with clients trying to reduce their body fat was to make them eat a handful of nuts, like almonds or pecans about 20 minutes before lunch and dinner .. It was the perfect time to control their appetite and help them eat fewer overall calories during the meal.
I hope you have enjoyed this look at some of the healthiest "fatty fat" foods you can possibly eat. I could list a ton more, but I wanted to give you some of my favorites for now. Wear well.
But beware…
Although these "fat" foods may be a super healthy choice for achieving your slim, strong and healthy body goals … I discovered that there are at least 23 popular foods that most people mistakenly believe to be "Healthy foods" that can actually AFFECT your metabolism and store fat on your belly.