When I say, “Eat fat”, I’m not telling you to go buy sticks of butter and
munch on those throughout the day.
The quality of the fats you’re eating is crucial and there are six fatty foods
stand out among the rest.
1. MCT Powder
MCT powder is a type of saturated fat that’s derived from coconuts. Hence its
name, it’s made up of
medium-chain fatty acids
(or MCTs)—fat molecules that have between 6 and 12 carbon atoms (6).
Because MCTs have a shorter chain of carbon atoms than other saturated fats,
they’re easily digestible and transported directly to the liver to be used as
energy. Based on this, MCT oil may lead to weight loss, fat loss, and an
increase in basal metabolic rate (calories burned at rest) (7).
MCT powder is also known for its ability to boost leptin—the hormone
responsible for regulating fat storage while balancing your body’s metabolic
rate.
MCT powder
is an easy way to add MCT into your diet.
2. Krill Oil
Consuming
fatty, oily fish like krill
is a great way to lower your triglycerides (8). Triglycerides are a type of fat that can lead to the hardening of arteries
or the thickening of artery walls (atherosclerosis). This heightens the risk
of stroke, heart attack, and heart disease like coronary artery disease.
Extremely high triglyceride levels can cause pancreatitis (9,
10).
In addition to this, krill oil is rich in
omega-3 fatty acids
(EPA and DHA, in particular). These two omega-3 fatty acids are linked to
proper fetal development, improved cognitive functioning, weight loss, and
more (11).
When it comes to weight loss, research reveals that the EPA and DHA found in
fatty fish may promote weight loss and decrease belly fat in those who are
overweight (12,
13).
3. Organic Grass-Fed Ghee
Ghee is a type of clarified butter—originating in ancient India—that’s used in
cuisine, traditional medicine, and religious rituals. It’s made by simmering
cow milk butter until the water evaporates, then filtering out the milk solids
(14).
In Ayurvedic medicine, ghee is used to improve memory, digestion, and
intellectual performance (15).
Ghee contains the omega-6 fatty acid conjugated linoleic acid (CLA). CLA is
linked to numerous health benefits, one of which is the reduction of body fat.
In one animal study, male mice were fed a CLA mixture for 6 weeks and saw a
50% reduction in body fat and an increase in basal metabolic rate (16,
17).
These results are promising, more research needs to be done on how much CLA
you need to consume for weight loss.
Next time you saute your vegetables try a couple tablespoons of ghee instead
of butter or
toxic vegetable oil.
4. Nuts
Nuts are a heart-healthy way to lose weight. Rich in fiber, protein, healthy
fats, vitamins, minerals, and antioxidants, they make for a filling, nutrient
snack between meals (18).
These 5 nuts are best for burning belly fat:
- Walnuts
- Pistachios
- Almonds
- Cashews
- Brazil nuts
If you suffer from digestive issues,
try soaking your nuts and seeds. This breaks up their anti-nutrients, helping you feel less bloated and
gassy after eating them.
It’s easy to over-indulge on nuts and seeds. To avoid this, grab a handful of
nuts, put them in a small bowl, and snack away.
5. Avocados
The high amount of fat and fiber in avocados makes them exceptional for weight
loss—due to their satiating effects.
One study found that individuals who ate half an avocado at lunch were 23%
more satisfied. Not only that, but their desire to eat decreased by 28% (19).
Here are a few easy (and delicious) ways to add avocados to your daily diet:
- Add sliced avocado to your eggs, burgers, salads, and more.
-
Make
fresh guacamole.
6. Organic Extra-Virgin Olive Oil
Extra-virgin olive oil (EVOO) is high in mono-unsaturated fatty acids (MUFAs).
This type of fat helps keep your heart healthy and your blood sugar stable.
EVOO also contains phenolic compounds, which have antioxidant and
anti-inflammatory properties (21). Recent research shows that EVOO reduces central obesity, type 2 diabetes,
and cardiovascular disease (22).
Need some ideas on how to incorporate olive oil into your daily diet?
