Healthy Fats for Weight Loss in Wayne, NJ
When the term "healthy fats" began emerging around 2013, the jury was still out on this seeming oxymoron. After decades of public health officials villainizing fat-consumption, fat phobia was ingrained in the American psyche. It took two things to bring home the issue that fat was not the demon it was made out to be: (1) seeing Americans grow exponentially fatter from the war on fat; and (2) the results of one of the largest longitudinal studies at Harvard's school of public health. The results of what was termed "the nurses study" suggested that not all fats were created equal and the consumption of healthy fats did not, in fact, lead to higher rates of disease and death. Sugar, carbohydrates and processed foods filled with preservatives, chemicals and hormones were perhaps the true villains.
In reality, all fats are not the enemy; regularly consuming healthy fats actually does your body a world of good. Healthy fats can help improve your metabolism, protect against heart disease, lower bad cholesterol, increase satiety and improve the appearance of your hair, skin and nails.
If you are trying to lose weight, incorporating healthy fats into your nutritional plan improves your weight loss abilities. To schedule a consultation with a weight loss clinic in Wayne that specializes in nutritional planning which includes healthy fats for weight loss, call (973) 777-3711 or contact Dr. Maged Boutros online.
Good Fats to Eat to Lose Weight
Your healthcare provider will devise a list of foods—including healthy fats—suitable for your diet, along with the amount of good fat you should consume daily. He or she may recommend a diet which promotes regular consumption of healthy fats, such as the Mediterranean diet or the Paleo diet , or devise a diet plan tailored to your unique health needs and dietary restrictions.
Keeping a list of good fats on hand when you are shopping or dining out can help you make better dietary decisions and take the confusion out of what is a good fat vs. bad fat. Some good fats to eat to lose weight include:
- Coconut products (coconut milk, coconut oil, coconut butter, coconut meat, etc.)
- Fatty fish high in omega-3 fatty acids (salmon, mackerel, trout, sardines, anchovies, etc.)
- Whole-fat, organic dairy, especially fermented varieties like yogurt, kefir and cheeses
- Grass-fed beef
- Nuts like walnuts and almonds
- Seeds like sesame seeds, pumpkin seeds, sunflower seeds and chia seeds
In addition, it is important to not only consume healthy fats but to cook with them. Good fats to use for cooking include:
- Avocado oil
- Grass-fed butter or ghee
- Coconut oil
- Extra-virgin olive oil
- Animals fats from grass-fed animals (tallow, lard, etc.)
When using fats for cooking at home, it is important to look at smoke points—the level of heat where the fats begin to break down, create free radicals and become toxic for your body. For example, because of olive oil's low smoke point, it is best used for very light sautéing, as a salad dressing oil or for other cold uses.
Controlling the types of fats used to prepare your food in restaurants may be within your control as well. Just ask your server if they can use certain fats, or use no fat at all in preparing your meal. Your grilled salmon does not have to be brushed with a margarine full of trans fats; it will taste just fine au natural, or you could ask if they have any coconut or avocado oil on hand.
Start Losing Weight Today
Navigating through your weight loss journey can be complex; there is limitless advice available which may steer you in the wrong direction. If you are overweight or simply trying to stay in shape, using healthy fats for weight loss can bring surprising success.
We want to help you achieve your healthiest self. Request more information about incorporating healthy fats into your weight loss plan today. Call (973) 777-3711 or contact Dr. Maged Boutros online.
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