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Healthy Fats

Posted by Jasmine Freeman on

 Healthy Fats

Many people have fat-a-phobia. They have the common misinterpretation and fear that ‘fats’ are bad for you', 'fats makes you fat' or 'fats clog up our arteries'.

Yes, it is true that too that the ‘wrong’ kinds of fats can contribute to these factors however, eating ‘healthy fats’ provide many benefits and are essential for health.

Fat Loss

Many people find this hard to believe, but you need to eat fats, to get thin!

Did you know, by choosing 'fat free' food, you are actually choosing foods higher in sugar, carbohydrates and lower in protein?

Sometimes people find that they hit a plateau in their fat loss, this means your fats intake needs to be increased. 

Fats also leave you feeling fuller for longer. Also if your goal is fat loss, having a high fat, protein is recommended to encourage your body to utilise fats and your primary energy source as apposed to carbohydrates. 

Why We need Fat!

  • Without consuming healthy fats, many vitamins such as A,D,E & K will not  be absorbed, which are only found in fat-containing food.
  • A large amount of fat makes up our bodies - 25-35% of a females body & 15-25% of a males - fat is needed for our bodies to function and a source of energy.
  • A large portion of our brain and cell membranes are composed to healthy fats. Therefore, we need fats for our cognitive functions.
  • Fat is needed to protect our internal organs, construct tissue lining and generate hormones.
  • Fats are needed and are essential for healthy liver and bile function 
  • Fats help inflammatory healing process 
  • Fats lubricate the digestive system, and help remove toxins from the body

Good Vs. Bad Fats

It is important to know know and differentiate between ‘Good’ and ‘Bad’ fats and cholesterol.

Low-Density Lipoprotein (LDL) -  This fat is harmful and potentially increases risk of blocked arteries, heart disease and stoke.

High-Density Lipoprotein (HDL) - Helps remove fat from our blood and decreases blockage

It is important we maintain  a balanced diet to ensure ‘bad’ (LDL fats) are lowered and our ‘good’ (HDL fats) are increased. It is suggested we...

  • Eat moderate amounts of unsaturated fats
  • Cut down saturated and trans fats
  • Maintain a healthy weight
  • Exercise

Unsaturated Fats

Unsaturated Fats are divided into 2 categories...

  • Monounsaturated Fats 
  • Polyunsaturated Fats
  •  

    We are required to eat unsaturated fats to keep our bodies functioning and brain alert. Here are some reccomend food sources on where to find this fat...

    Monounsaturated Fats

    These fats are ‘good’ for our cholesterol levels.

    O I L S
    e.g. Olive & Conola OilOil

    N U T S

    E.g. Macadamia, Almonds, Pistachios

    Nuts

    P L A N T

    e.g. Avocado

    Avocado 

     

    Polyunsaturated Fats

    Polyunsaturated fats help balance out cholesterol levels, however, not as much as 'Monounsaturated Fats' do.

    Furthermore, polyunsaturated fat provide the the benefits of...

    • Maintaining healthy vision
    • Brain health
    • Benefit mood
    • Ensures our blood remains ‘smooth’ and less prone to clogging up
    • Reduce risk of diabetes
    • Reduces risk of heart attack
    • Reduces symptoms of asthma and eczema 

     O I L S

    e.g. Safflower, Sun flower & Corn oilOil

    E G G S

    Egg

    D A I R Y P R O D U C T S

    Milk

     

    Polyunsaturated fats are further subdivided into....

    • Omega 3 Fatty Acids
    • Omega 6 Fatty Acids

    Which can be found in....

     O I L Y F I S H
    e.g. Salmon, Fresh Tuna, Sardines
    Salmon

    P L A N T O I L

    e.g. Flaxseed Oil

    Flaxseed

    Overall...

    Healthy fats are needed for many bodily function and maintaining overall general health and wellbeing. Do not fear fats and try to consume more frequently and ensure you are getting adequate intake.

    Here are some extra tips...

    • Eat oily fish once a week
    • When you frying food, use canola or olive oil as they are less susceptible to be damaged by heat
    • Use more avocado
    • Sprinkle buts and seeds over food e.g. salad, cereals – will have the benefit of providing a nice crunch!
    • Avoid salted nuts and seeds
    • Keep in mind portion sizes to avoid over consuming too much fat

    Avocado Meme

    Supplementation

    The following are some 'healthy fat' supplements we provide for extra support...

    Fish Oils 

    Fish oils are very high in Omega 3 Fatty acids which is an essential fat that can not be made by the body.

    Fish oils will assist with hormone functioning,  brain functioning, metabolic rate support and provide anti-inflammatory support. 

    Taking a fish oil will have a positive effect on fat loss, joint health and lowing cholesterol. 

    It is a great supplement for general health and well being and recommended everyone to take it.

     

    Fish Oil 

    Innoflex

    Nutrakey Innoflex is a clinically dosed joint health supplement.  

     It combines everything you need to keep your joints, bones and connective tissue healthy. 

    Innoflex

    Protein 

    As mentioned, if your goal is fat loss, consuming a very high fat, protein diet is recommended. If your in search of getting some extra protein in your diet, you may like to consider supplementing a  protein powder into your diet. Our top selling proteins are...  

    Rule 1 ProteinRULE 1MTS MACHINE WHEYUPS ISO 85

     

    Cheat Clean

    If you are after a snack but want to skip the guilt... you may like this almost real chocolate which is very high in protein and fat.

    Chocabolic

     


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