This isn't permission for bacon on bacon, but it's simply not true if we've developed awareness and we're focusing on the right fats.
In fact, the right fats can help you become stronger, fitter, and yes, lose weight.
Healthy fats aide in recovery, nourish fatty tissues (like your brain), and help you absorb really important vitamins like A and D.
Fats are crucial for muscle building and healthy hormone production (they're also an important link in your sex drive.
And let’s be honest: Fat makes food taste real good, which is an important factor in staying SATISFIED (therefore preventing cravings and binge episodes)
Eating fats can be as simple as adding in some healthy nuts, using oil on your salad, or enjoying some guac and fresh veggies.
Working with your macro nutrient balance is helpful here, but of course as always, our main focus is on what you can do CONSISTENTLY.
To help add more healthy fats to our meals and our diets, it's important to recruit the right fat for the job
Because of the chemical makeup of healthy fats, not all are ideal for cooking.
Some go bad when they’re heated, or have a low “smoke point” (the temperature at which they’ll start smoking and smelling pretty nasty).
Here are some suggestions for high-heat cooking:
- Avocado oil
- Grapeseed oil
- Clarified butter (butter with the milk solids strained out) or ghee
For sauteing try:
- Extra-virgin olive oil
- Coconut oil
- Regular butter
Of course you may have noticed that it can be difficult to track oils that you cook with, so it's important to actually measure.
You can also drain off some of the oil after cooking or sauteing to eliminate extra, unwanted calories and fat grams.
If you're looking to increase your healthy fats in your daily diet, try making your own salad dressing (bonus! fiber and veggies in the salad. Add a lean protein source for a fully balanced meal!)
In a jar with a lid, pour in:
- 1 part oil of your choice
- 1 part acid (such as wine vinegar, balsamic vinegar, lemon juice, etc.)
- chopped fresh or dried herbs
- a pinch of salt and pepper
- chopped fresh or dried garlic (flakes or powder)
- regular or Dijon mustard
(You can also, of course, whip this up in a blender.)
And your dressing is done.
I'd love to know if this is helpful and reassuring with adding healthy fats into your diet!