READ this lifesaver article and feel GUILT FREE eating high fat food

Eating right is the simplest and most direct way to achieve the best shape of body and best state of mind. If you are getting all hyped up about putting yourself up to a strict clean diet challenge, I suggest you to really consider adding these high fat superfoods into the diet. For your understanding, superfoods are food that contains high nutrients content and health giving properties, and the superfoods that I am sharing with you in this article are foods that are naturally higher in fat content. I believe it is no longer news that we need healthy fat in our diet, but it is also not a surprise that many of us are not getting enough “healthy fat” in our diet.

  • Coconut oil

 

Coconut oil is high in healthy saturated fats (medium chain triglycerides) that have different effects than most other fats in your diet. These fats can boost fat burning  and provide your body and brain with quick energy. They also raise the good HDL cholesterol in your blood, which is linked to reduced heart disease risk. People that had coconut oil as part of their staple food found to have longer lifespan and lower rates of heart disease. Given that coconut oil can reduce appetite and increase fat burning, it makes sense that it can also help you lose weight. Supplementing with 30 mL (2 tablespoons) of coconut oil per day proved to be able to led to a significant reduction in both BMI and waist circumference with a time span of minimum 4 weeks continuous supplementation.

  • Salmon

 

Salmon is one of the most nutritious foods on the planet. This popular fatty fish is loaded with the long-chain omega-3 fatty acids EPA and DHA, which have been shown to reduce inflammation, lower blood pressure and decrease risk factors for disease. Like other high-protein foods, it helps as well in regulating the hormones that control appetite and make you feel full. In addition to that, salmon is also rich in vitamin B which aids in converting food into energy for daily usage. Salmon also exhibit anti-inflammatory and brain protecting properties. It is recommended to have 2-3 servings of salmon or fatty fish per week to achieve the minimum requirement of essential omega 3 fatty acids intake.

  • Avocado

 

Avocados contain a wide variety of nutrients, including 20 different vitamins and minerals. Apart from that, the fruit is low in saturated fat and has no sodium and cholesterol. Thus making this low carb fruit a popular superfood that provide a wide range of health benefits. High fiber content of the fruit can also contribute to weight loss, reduce blood sugar spikes and is strongly linked to a lower risk of many diseases. The high monounsaturated fat (oleic acid) content of avocado has been linked to reduced inflammation and been shown to have beneficial effects on genes linked to cancer. Numerous studies have shown that eating avocado can improve heart disease risk factors like Total, LDL and HDL cholesterol, as well as blood triglycerides. And best of all, the fruit is weight loss friendly. One avocado a day, keep your belly away.

  • Almond

 

Natural, unsalted almonds are a tasty and nutritious snack with plenty of health benefits. Loaded with minerals, they are also among the healthiest of tree nuts despite being high in fat. Almond has high content of antioxidants which help in relieving oxidative stress, which contribute to aging and diseases like cancer. Being low in carbs, and high in both protein and fiber makes almond the best snack for diabetic and weight loss. Consistent consumption of almond can as well reduce blood pressure and lower cholesterol levels.

  • Chia seed

 

“Chia” is the ancient Mayan word for “strength”, as named, these tiny seeds are actually nutritionally packed that can give you a powerful boost. They are loaded with fiber, protein, Omega-3 fatty acids and various micronutrients. All of the above not only aids in improving personal health, it might as well accelerate the weight loss results. The best part of it is chia seed can be easily incorporated into our daily diet that can dramatically boost the nutritional value of the food without affecting the taste. A common dosage recommendation is 20 grams (about 1.5 tablespoons) of chia seeds, twice per day.

 

References:
1. https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-coconut-oil
2. https://www.healthline.com/nutrition/11-benefits-of-salmon
3. https://www.healthline.com/nutrition/9-proven-benefits-of-almonds
4. https://www.healthline.com/nutrition/12-proven-benefits-of-avocado
5. https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds

 

 

Writer: Teddy @ Rev Publika (Pro Trainer cum Nutritionist)

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