The largest problem years ago when I was having difficulty losing weight was that I didn’t eat enough fat. I bought into the “low fat” craze, and tried to eliminate every ounce of fat possible in my diet. Many experts suggest getting between 25%-35% of your daily calories from fat. I would actually suggest the higher side of this, and decreasing the amount of starchy carbs and grains you eat.
Here are a few of the Superfats I recommend for good health, and weight loss/muscle building as well:
Flax Seeds - Make sure to grind these, or purchase them ground, as our body cannot break down the outer hull. Refrigerate these once ground to keep the oils from going rancid. Flax seeds are very high in omega-3 fatty acids, essential to our wellbeing. Most people are deficient in omega 3 fats, and this causes skin issues, cognitive issues, inflammation and other health problems. Flax seeds also contain a compound called lignans, which helps pull metals, metabolic wastes, cholesterol and other “bad stuff” from your body.
Olive oil - Olive oil’s oleic acid is actually an anti-fungal and will help kill candida yeast – the kind that cause digestive issues, athlete’s foot, thrush, jock itch, and yeast infections. Oleic acid is an omega 9 fatty acid, and although not “essential” like omega 3 and omega 6 fatty acids, it is still very important. Use it on salads, on top of sautéed vegies with some garlic and a bit of salt and pepper, etc. Just don’t cook with it. Cooking olive oil damages the oil and makes it go rancid, causing inflammation.
Chia Seeds – Chia seeds can be eaten ground or whole (I’d recommend soaking them for 5-10 mins) but once they are ground they should be refrigerated. Chia seeds were originally eaten by the Maya and Aztecs. They are very high in omega 3 fats, fibre, magnesium, potassium, calcium, and even have some protein! It can lower blood pressure, blood sugar, and help lower inflammation.
Hemp Seeds/Hemp Hearts (hulled seeds) - Hemp hearts are high in both omega 3 and omega 6 fats, fibre, calcium, iron, magnesium, lots of protein and Alpha-Linolenic acids (ALA), which help control blood sugar, skin health and help with cognitive function and weight loss.
CLA – Conjugated Linoleic Acid – found in safflower oil, this is a type of omega 6 fat that is very helpful in weight loss in very heavy people, but it has not had as much solid research in people who are just a bit overweight. It does also help increase lean muscle mass in individuals as well when supplemented in higher doses: 6-7g per day than for a weight loss protocol: 4-5g per day.
Coconut Oil- I will keep this short as I made a post on coconut oil in the past, but it is very healthy fat for us. It is a medium chain triglyceride so is very easy for our body to use as energy, it will INCREASE your metabolism, help soothe your digestive system, and is great for cooking with.
Finally, foods like avocado are also exceptionally high in good fats, as well as fibre. I highly recommend them!