Everyone who has ever gone through a diet will know that there are some hard and fast diet rules that everyone absolutely certainly knows about losing weight: One of the first things is that you need to exercise if you want to stay healthy and you need to combine this with a healthy diet if you want both of these things to be effective and contribute to the eventual effect of weight loss. One of the other things that most people know about losing weight is that they need to cut fat out of their diet – because fat is bad, and you’re looking to lose fat with this process, right? Wrong. You should know that there are good fats and then there are bad fats – and you should be consuming more of the good fats and a lot less of the bad. Here are ten healthy fats that everyone should add to their diet.
1. Coconut Oil
You will have heard about the craze surrounding coconut oil by now – a lot of health benefits have been credited to the advent of people using coconut oil more in their cooking and health routine, and people have even gone as far as to call it a superfood: One of the foods that contain everything you need for a healthy diet and then a little more. Have you added coconut oil to your health routine just yet?
It’s an easy change to simply switch out the oil that you are using now for coconut oil instead. Coconut oil comes in several varieties – including coconut oil that still has the taste of coconut and some oils that have had it removed so that you can just use it for cooking where you don’t need the flavor of coconut as part of the dish. Remember that you should never fry with coconut oil – it becomes a carcinogen.
2. Olive Oil
You can make just a small few changes in your diet and the overall difference that you will feel on account of your health will more than likely be incredible – with just a couple of changes to what you would normally eat, you can change your diet from being extremely unhealthy to one that encompasses all the healthy fats and nutrients that you need to consume on a daily basis.
If you’re struggling to work out a meal plan, then you might find that a dietician can help you work out a proper meal plan and diet. When it comes to your actual cooking, you can also consider swapping out your regular oil for olive oil instead – and again, this will be a small change that makes a big difference to your overall health. You should remember not to use olive oil for frying either, taking it up too high can also turn it into a carcinogen.
Have you recently switched over to going on a diet? You’ll be keeping a much closer eye on your health from now on, and you’ll likely be making some drastic changes to the way you live and eat. It’s likely that you will have switched to an exercise regimen by now – even if you’re not going to the gym, we can likely say that you’re keeping more active than you were before this.
You might also be following advice that you have heard from others and read on the internet about what kind of fats and foods you should be avoided if you are trying to lose weight and burn fat. One of the most common foods people will tell you to steer clear from is butter – but nothing could be further from the truth. As long as you are using it more sparingly in your cooking, you can go ahead and eat butter: Just not too much of it at once.
4. Real Milk
Did you know that milk is one of the healthiest things you can possibly consume? It should be part of your regular diet, and there’s a very good reason that a glass of milk is recommended with your dinner: Milk happens to serve more than one purpose, and both hydrates the body and at the same time provides it with the nutrients that it needs in order to stay healthy.
If you happen to be lactose intolerant, then you don’t need to lose out on all of the health benefits that we’ve mentioned here – there are still ample good fats in the different alternatives that you can find available on the market, including almond milk. There are no “bad fats” to speak of in milk, and if you still find the high-fat content a concern, switch to skim milk instead of your daily cup of coffee. Milk contains almost everything you need.
In the past five years, we have literally seen the entire world go avocado crazy: It’s technically a fruit, and there are several varieties; they’ve always been there and they’ve always been just as good as they have always been – but in the past couple of years people have really noticed the health benefits of avocado and been more likely to try it for themselves.
There’s even an entire internet debate on whether or not avocadoes belong on a pizza or not – where do you side on this argument? No matter what you might believe about or think of the humble avo, they’re one of the healthiest things you can find – and one of the healthiest ways to get the good kind of “brain fats” that are needed for healthy and rapid brain function. When it comes to choosing one of these in the store, always pick one that’s soft – but not too soft; those that are firm will sometimes take a while to ripen.
6. Omega-3 Oils
You will notice that a lot of supplements and health mixes are advertised as containing Omega 3 oils – okay, great, but why is this something that you should care about at all? Well, Omega-3 oils are the type of good facts that doctors and diet experts are most often talking about when they are referring to the good fats in your diet.
Omega 3 oils are most commonly found in things such as very fatty fish – and it’s an absolutely essential part of your diet if you want to stay healthy. In fact, there are a bunch of nasty health problems that can arise if you have a lack of these healthy fats in your diet. If you aren’t getting these fats in your diet, then you will need to take an Omega 3 supplement in order to fill up this very important gap in your diet if you cannot get it through the food you eat.
Did you know that peanuts contain much of the healthy fats and oils that you need to make part of your permanent diet? You can consume peanuts in several forms – including as a salted snack on the go or consumed as part of something else like a health bar or a muesli mix; you can also find peanuts in one of the most favorite and famous forms around – in the form of peanut butter that’s easy to mix into a smoothie or shake as you’re making it, and just as easy to spread on a sandwich if you don’t feel like going to much effort just to have a snack.
Peanuts contain more than enough healthy oils, and you’ll be glad to know that many other nuts contain the same levels (or even higher amounts) of the good, healthy fats you should include more of in your diet as a whole.
There are some people who might find that they are either sensitive to eggs and that it tends to cause some sort of gastric upset, or you might find that you are entirely allergic to eggs and should avoid it in your diet – remember to in this case also avoid anything that might contain egg, and the list might surprise you: Some wines, for example, contain egg white as a fining agent, and this can cause an allergic reaction in people who are especially sensitive to egg as an allergen.
But if you aren’t allergic to eggs, they make a great addition to your diet – and they are extremely versatile. If you need to watch your weight, then use egg-whites instead of making use of the whole egg; there are many recipes that call only for an egg white. There are even many people who make the raw egg part of their daily diet regimen.
You might already be someone who loves cheese in every possible form, and it’s very likely that you’ll find it extremely disappointing when you suddenly think that you have to start cutting cheese out of your diet in order to live a healthier life – but you will be glad to know that it’s not cheese by itself that’s unhealthy, but what people often do with it.
If you’re eating cheese as part of a cheeseburger or fried cheese sandwich, you can’t really be surprised that you’re getting in most of the unhealthy fats you should be avoiding – but if you use a little bit of a rich cheese as the base for a wonderful cheese sauce, then you’re not getting in as many calories, but you’re still getting in all of the good fats that you should in order to stay healthy. It’s not always the fats, it’s what you do with them that matters.
Last on this list, we have yogurt – if you’re already sensitive to dairy and possibly intolerant to lactose, there’s no reason that you have to avoid yogurt as a whole and miss out on the health benefits of dairy. All you have to do if you are intolerant is to switch over to yogurt that is made from goat’s milk instead – which will not have the same effect on you as it doesn’t contain any lactose!
There are also yogurts available that are made from soy or almond milk instead of cows. Yogurt contains many healthy cultures that you need to keep your digestive system going, and you’ll be glad to know that it contains all of the fats you need for a healthy diet at the same time. And yogurt can be used as a salad dressing if plain, or it can be paired up with any number of healthy snacks, including fruit.