Here’s the funny thing – you are not what you eat. What is meat? Muscle! So, if we were truly what we eat, those of us that eat lots of pork chops, steaks, hamburgers and hot dogs would be built of solid muscle! Or, if all you ate was pasta, you’d be a skinny noodle! And when you think about it – if all you ate was fat…well, you get the idea.
Science shows that eating fat won’t make you any more fat than eating nothing but meat makes you pure muscle. The secret is to pick the right kind of fat. Trans fats found in baked goods, and saturated fats found in meats, are packed full of calories. But there are heathy fats that actually can help you control your appetite while reducing the number of calories you eat – all while also improving your heart health and firing up your metabolism!
Yes, that’s right – there are fatty foods that can help you loose weight. Here’s a few that might help you with your diet!
Grass Fed Beef
A cheap cut of beef may seem like it fits your budget. Grass fed beef costs a bit more – but it’s worth the extra cost. A study in Nutrition Journal found that grass-fed meat contains higher levels of omega-3 fatty acids, which are known to reduce the risk of heart disease. And when it comes to your waistline, grass-fed beef is naturally leaner and has fewer calories than conventional meat. A 7-ounce conventional strip steak, trimmed of fat, will run you 386 calories and 16 grams of fat. But a 7-ounce grass-fed strip steak is only 234 calories and five grams of fat — you’ll save more than 150 calories and your steak will taste better. And, organic, grass fed beef also won’t have rBGH (bovine growth hormones) that a cheap supermarket cut of beef would have.
Olive Oil
Olive oil is rich in heart-strengthening monounsaturated fats and cancer-fighting polyphenols. Plus, a recent study from Obesity found that an olive-oil-rich diet resulted in higher levels of adiponectin than did a high-carb or high-protein diet. Adiponectin is a hormone responsible for breaking down fats in the body, and the more you have of it, the lower your BMI tends to be.
Coconut
More than half the fat in a coconut comes from lauric acid, a fat that not only improves cholesterol scores, but also battles bacteria! Try adding coconut oil to your diet – especially since a study published in Lipids found that dietary supplementation of coconut oil can reduce abdominal obesity. Half the participants were given two tablespoons of coconut oil daily and the other half were given soybean oil. Both groups experienced overall weight loss, but only the coconut oil consumers’ waistlines shrunk.
Avocado
Stop feeling guilty eating guacamole! If you limit yourself to no more than a half an avocado, you’ll still keep the overall fat and calories at a reasonable level, especially since avocados contain healthy monounsaturated fats that contain oleic acid, which can actually help quiet feelings of hunger. They also give you two things butter doesn’t: protein and fiber. And, instead of guacamole, try the avocado smash. Mash half or quarter of an avocado with a squeeze of lemon, a dash of hot sauce, and some salt and pepper, then spread it on whole wheat toast. It’ll keep your appetite under control all morning!
Greek Yogurt
Avoid regular yogurt – and try Greek Yogurt instead. Greek yogurt is a good choice because of its extra protein and good fat combo; protein takes longer to breakdown and fat makes you feel satisfied, so you’ll fly through your morning without an urge to snack. Just make sure you avoid the ones with fruit, as the extra fruit just adds calories and sugar. Plus, adding extra protein to your breakfast has been shown by the American Journal of Clinical Nutrition, that overweight adolescent females saw a significant improvement in appetite control and reduction in evening snacking when they ate breakfasts with 35 grams of protein
