Well, certain types of fat are good. In general you want to limit your fat intake, and every weight loss coach will say just that. The fact is so would you. You’re a physician, and your patients deal with the challenge of weight loss; the last thing you’ll tell them is to eat all of the donuts they want without stressing.
Thankfully, It Is True: There Are GOOD Sources of Fat to Keep in Your Body, and a Lot of Them Come From the Foods We Still Love
These foods would be absolutely okay to bring up to your patients and say go for it. No harm would come to them. Of course, within moderation. Even too much of something good can be bad.
But just in case your patients ask why, you can pass this information along and let them bask in the glow of great content, starting with….
Here are some of the best fish to eat: salmon, mackerel, herring, lake trout, sardine, albacore tuna. The trick is accessing those awesome omega-3 fatty acids, keeping your heart healthy. It’s arguably the only kind of ‘fat’ you absolutely should consume. Two servings a week would be recommended even by the American Heart Association. A serving is three ounces, which is about the size of a deck of cards.
That’s right…. Your guacamole will benefit you thanks to healthy fat. This is a food even helping with osteoarthritis, not to mention the nutrients will even help your body absorb other nutrients. Most patients will have their jaws drop at the fact that avocados contain...fat. It’s true. They do. It’s just the good kind (not the bad).
Pumpkin seeds. Sunflower seeds. Sesame seeds. Ever notice how they seem to pack a massive punch, filling you up faster than a t-bone steak? That’s because these seeds happen to be packed with fat. Good fat. In general, we all know fats that come from plants are more beneficial than fats from animal products. These good fats lower cholesterol. Of course, check those food labels when buying seeds and ensure you’re not getting too much of the saturated fat and trans fat.
This goes for actually double as we’re sure you’ve felt the bloat of cramming all sorts of pecans, hazelnuts, walnuts, peanuts and praline to your heart’s content. That’s because aside from the fact that you’re ingesting an incredible source of protein (nuts are in the meat group), you’re also getting your fair share of heart-healthy fats. Don’t overdo it, of course -- one serving of nuts is just one ounce. That’s the equivalent of just 14 walnut halves, 23 almonds, 28 peanuts, 18 cashews, or 19 pecan halves.
When cooking, probably one of the best oils to use would be this. Why? It’s high in that good heart-healthy fat. Again, though, go with moderation.
Who doesn’t love a good omelette? Nobody. Aside from the fact that this is a food high in protein, a hard-boiled egg also has 5.3 grams of healthy fats (mostly). Check the carton for eggs you’re shopping for, and you might find some eggs have some extra omega-3’s just for kicks.
This is a blink-and-you’ll-miss-it tip about what to sprinkle on your salad or cereal: ground flaxseed. Just a teaspoon of this stuff will get you the good fats, plus some fiber to help ease inflammation. You can use this when baking pies or cakes.
Make a soup with beans, and you’re on the roll with omega-3 fatty acids as well. You could even have a bowl of meatless chili. It doesn’t matter if they’re kidney, Great Northern, navy or soy.
The Truth Is “Good” Fat Is a Commodity
You can never have too much of it spread out in the foods you love. So your patients are not limited to what’s on this list. Shop around for omega-3-fortified foods, and you might surprise yourself. A lot of products come built with those good fats, and they’ll only be a benefit to weight loss.