Yes, you read it right, I am recommending fat to lose weight.
Yet, not all types of fat can help you this way. Only certain fats will keep you healthy and actually help you lose weight.
If you're looking for superstars among such healthy fats, omega-3 fats are the right kind.
Although, it sounds counter intuitive to eat fat and lose weight, here is the science behind it:
1. Eating the right type of fat cuts down on unhealthy refined carbohydrates.
2. Breaks the cycle of overeating and cravings.
3. Helps to improve blood sugar balance.
4. Healthy fats also help promote the growth of good gut bacteria.
If you notice all the above points have a direct impact on body weight! This is why we need to include more of omega 3 fats into our menu.
How Does That Work?
Cuts down on unhealthy carbohydrates:
Eating more omega – 3 fat means you'll probably eat fewer carbs. That's because omega -3 fats like salmon and cold water fish are rich in protein and omega -3, and lack carbs.
Plant omega-3 fats like flax seeds and hemp are high in fiber, and protein. Besides supplying omega-3, fats they're jam packed with beneficial vitamins and minerals.
Breaks the cycle of overeating and cravings:
The protein and fat content in omega-3 foods make for a seriously filling meal. When you feel full, you don't have cravings which lead to overeating.
The right combination with a fiber-rich diet can break the cycle of overeating and craving.
Grab a handful of walnuts for a healthy omega-3 rich snack that's also full of fiber to curb sugar cravings.
Helps to improve blood sugar balance:
A meal with the proper ratio of carbohydrates, fats, and proteins helps your blood sugar.
TweetFluctuating blood sugar causes fatigue and stimulates hunger pangs. This can lead to over eating.
A healthy omega-3 rich diet improves your blood sugar and your energy levels.
Eat a protein rich breakfast like free range omega-3 rich eggs or wild caught salmon for lunch. It's sure to keep you satisfied and help stabilize blood sugar.
Promotes the growth of good bacteria:
What you eat affects your gut bacteria. Gut bacteria play a vital role in a host's body.
It boosts your immune system, detoxifies and promotes digestion. It also prevents the growth of bad bacteria in the gut.
The more diverse, good bacteria you harbor, increases your chances for a healthy body weight.
One case study showed that when subjects took 600 mg of omega-3 fats daily it boosted good bacteria levels in the gut.
How Much Omega-3 Should You Get Daily?
Plan to get 3.5 to 4 grams of omega 3 fats every day. At the least, my recommendation is to take 1 gram per day. You can also consider a high-quality omega-3 supplement. Be sure to look for EPA and DHA the two key omega-3 fatty acids in your supplement.
Foods that are loaded with omega -3 include:
- Wild caught salmon
- Mackerel
- Sardines
- Herring
- Flax seeds
- Hemp seeds
- Walnuts
- Chia seeds
- Pasture-raised, free range eggs
- Grass fed beef
5 Easy Ways to Get More Omega-3's
1. As a dietary supplement (just be sure you know you're dealing with a reputable brand.)
2. Start your day with this Quick and Delicious Chia Pudding.
3. Include omega-3 rich chia seeds and walnuts as part of your trail mix.
4. Enjoy wild caught salmon in this power packed salad.
5. Grass fed beef patties on Ezekiel bread for lunch.
Keep in mind, the type of fat we eat matters. The wrong fats increase bad bacteria and increase your body weight. Choose the right ones like omega -3 fats to enjoy a healthier body weight and to help with your weight loss goals.
Yours in health and happiness,
Danette
P.S. Please share this with your friends that may think they need to avoid fat to lose weight. What's your favorite Omega 3 rich food from the list above?
