Step 14 – Week 14

How to burn fat eating fat!

In several entries of this Blog, we have been demonstrating how our bodies need fat to function properly.

Even though fats have been “satanized”, now we know some are needed by cells and brain cells to be healthy and perform their jobs adequately. Fats make up the majority of our cell walls. The issue here is to know not all fats are bad. In fact, now we are going to review those fats that help us burn fat!

1. Whole Egg
Whole eggs are rich in:
Vitamin B6, B12, A, D, E and K
Folate
Choline
Lutein
Calcium
Irion
Phosphorus
Zinc
Omega 3 fatty acids

2. Ghee
See the next entries to learn about its benefits.

3. Nuts, Almonds, Pistachios, Walnuts, Cashews, …
All these are wonderful and healthy snacks filled with:
Omega 3 fatty acids which benefit your heart health and contribute to giving a boost to the metabolism process to burn excess fat. They are filling so you won’t be hungry, benefiting this way weight loss efforts, and they are great brain foods that help concentrate.

4. Coconut oil
Contains the Medium Chain Fatty Acids (MCFAs), which actually help you lose weight while keeping you healthy. Whereas other fats are stored by the body, fats in coconut oil are sent directly to the liver where they are immediately converted into energy, rather than storing them as body fat.

5. Olive Oil
See next entries to learn more about olive oil and olives.

6. Canola Oil
Extra body fat is unhealthy, but extra belly fat may be deadly because it is very close to vital organs such as the heart and liver. According to Penn State News (November 2016), including Canola Oil in a healthy diet can help to reduce abdominal fat in as little as 4 weeks.

Visceral fat increases the risk of cardiovascular disease, metabolic syndrome and diabetes. Monounsaturated fats in Canola oil decreases this unhealthy fat.

Penny M. Kris-Etherton, professor of nutrition, Penn State, and colleagues found in a study that “as a general rule, you can’t target weight loss to specific body regions, but monounsaturated fatty acids seem to specifically target abdominal fat.” They also found that the weight the participants lost from the belly did not redistribute elsewhere in the body.

7. Fatty Fish: Mackerel, Tuna, Salmon and Trout.
Fish and most other seafood induce weight loss by boosting Omega 3 Essential Fatty Acids (EFAs) while giving you energy and encouraging your skin to hold water making it smooth and youthful. EFAs are also vital for brain cells and nerve cells. They increase cells sensitivity to insulin, regulating blood sugar. EFAs eliminate bad cholesterol and fats from our systems.

8. Avocado
See the entry: Avocado Benefits, in this Blog, to know more about avocado.

9. Seeds: Chia, pumpkin, flax, …
They contain a great deal of fibre and are a great source of phytonutrients, which balance hormones keeping us youthful and lean. They favour our digestive tract, hence, weight loss.
Flax seeds are needed to be ground to access their beneficial EFAs. If you eat them whole, they pass straight through you.

So, this is the kind of fat we should include in our daily diet! But, as I have been repeating over and over again: Always in moderation and according to our own lifestyle!

Summarizing:
This good fat burns fat, keeps us full, makes us happy, builds muscle and makes food better for us.

I am Love … I am Success!