Wait, I thought I needed to get RID of fat to look fabulous?
Why are we all so scared of fats and oils? I believe it has a lot to do with how we relate “fat” that we eat and “fat” that so many Americans tend to accumulate on various parts of their bodies. Guess what? They are far from the same thing. One of the major reasons people gain so much fat, is that they eat too much refined carbohydrates and poor quality unsaturated fats that our liver and bodies can’t deal with.
Most of the fats we eat at restaurants, grocery stores, and convenience stores are crap and should be avoided like the plague! They are trans-fatty, partially hydrogenated, vegetable oils cooked in high temperatures, and fats from conventionally raised animals and farm-raised fish.
Some fats will get you and keep you full longer and will help keep your blood sugar steady. A steady blood sugar, a rocking metabolism, plenty of water will turn you into a fat-burning machine. Start thinking about where you squeeze in eating some good quality fat and start squeezing back into your jeans.
Some fats can do the opposite, slow-down metabolism, cause you to store more fat, and inhibit your exercise performance. Not good. These fats are unsaturated fats, mainly PUFA (polyunsaturated fatty acids).
So, why saturated fats?
Saturated fats are crucial for cell membrane structure and integrity.
Saturated fat helps regulate blood calcium levels.
Saturated fats protect against free radicals and oxidation (aging).
Saturated fats are more stable at high temperatures, thus making them the superior cooking fat.
Saturated fats contain fatty acids such as lauric acid, myristic acid and caprylic acid, which are antifungal, antimicrobial and antiviral, and all contribute towards a stronger immune system.
Saturated fats help you lose weight, lower cholesterol, and improve metabolic efficiency by protecting the body against stress hormones.
The FWFL 4 Fabulous Fats for Female Fat Loss (Say that 5 times fast!)
Coconut oil is made up of medium-chain fatty acids, which means (among other things) it doesn’t require the liver or gallbladder to digest it, like most fats. Nowadays, they are taking gallbladders out like they are going out of style in your body, so you CAN consume coconut oil if you don’t have one.
Coconut oil stimulates thyroid (T3), which in turn, boosts metabolic rate. The indirect goal of any food and meal is to maintain and increase metabolism so that you keep your immunity up and your cells producing energy, so consuming coconut oil and avoiding canola oil would be in your best interest if fat loss is your direct goal.
WHY should you eat it? Lauric acid and it’s stability. Eat your fats like you like your relationships, stable and healthy. You can cook, bake, and fry with coconut oil without much of it breaking down in high heat like most other oils (especially canola, soybean, peanut, and sunflower which should be avoided).
Fun Fact: Coconut oil is the fat of fats as it also helps us burn body fat for energy. Yes coconut oil will help you LOSE weight.
I only recommend cooking with coconut oil (and one other fat) in my 9-Week Healthy Fat Loss program: The Flat Belly System
Eggs are often referred to as “natures multivitamin” because they are packed with the best of the best when it comes to macro and micronutrients. Even the eggshell has the highest concentration of bioavailable calcium of any other food. Seriously, if you aren’t eating good quality eggs your health and waistline will suffer.
If eggs had a small kiwi growing inside the yolk, they would be the one food with the perfectly balanced macronutrient profile, providing carbs, saturated fat, and protein.
WHY should you eat them? B-vitamins, selenium, Vitamin A, Choline, Folate, Lutein and Zeaxanthin, and protein.
Friends don’t let friends through away egg yolks.
Fun Fact: Most conventionally fed chickens eat soy, grains, and corn all day in very confined slaughterhouses. It’s best to find a local source or at least organic when buying eggs, they are more expensive, but still cheap!
Butter is similar in nature and biochemical structure to coconut oil as it is high in saturated fats (the good fat). Butter (from grass-fed cows) is anti-stress, meaning that in times of stress (all the time?) our cells require protection from free radicals and oxidative stress, saturated fat provides that protection.
When our cells are stressed out, why would your body be concerned with helping you fit in your little black dress? It’s not, it’s more worried about surviving what’s stressing you out. This survival requires MORE calories, more saturated fat, and more chilling out!
Saturated fat helps you lose weight by minimizing stress hormones and protecting your cells from accelerated aging.
WHY should you eat it? Vitamins A, D, E, K, and K2. Lauric acid, calcium, and potassium.
Fun Fact: Butter is NOT margarine. Butter from conventionally fed cows does NOT equal butter from grass-fed cows.
Avocados might be high in fat, but don’t be entirely scared of eating your side of guacamole at your favorite Mexican restaurant. It’s the most likely genetically altered tortilla chips I would be worried about! Avocados are high in MUFA (mono-unsaturated fat), which is more stable than PUFA, but still LESS stable than SFA (saturated fat), so I wouldn’t actively try to heat up your avocado salad.
WHY should you eat them? Potassium (more than twice the amount found in a banana), Vitamin E, B-vitamins, folic acid, and because have you made guacamole (it’s so good.)
Fun Fact: Most of the nutrients in an avocado are closest to the inside of the skin, so be sure to get every last drop after you peel and skin your avocado.
- For high-heat cooking, saturated fats are the best choice because they are more stable and don’t react with oxygen as easily.
- Foods that contain saturated fat are generally very nutritious and satisfying.
- Saturated fat has been consumed for thousands of years and you wouldn’t be here if it wasn’t for your ancestors consuming it, so DON’T be scared of it.
- If someone (especially someone who isn’t the most health savvy) demonizes saturated fat, just ask them “How’s that working out for ya?”
Eat the fats (saturated). Stay away from the fats (polyunsaturated)
P.S. If you’re into eating fat to lose fat, then you should definitely check out my brand NEW program The Flat Belly System, which is helping women lose weight, shed inches, AND get healthy!