The first instinct of just about anyone who wants to lose weight is to immediately start a low-fat diet. On the surface, that makes sense; fat is calorically dense, and it seems like common sense that dietary fat will be stored as fat. However, the opposite approach is probably what you need, as more healthy fat in your diet might just be the key to the healthy life you’ve been working for.
It’s true that, gram-for-gram, fat has more calories than carbohydrates or protein. In fact, every gram of fat has more than double the calories of protein or carbs—nine calories per gram compared to four calories per gram for either protein or carbs. So yes, to an extent, so need to avoid eating too much fat, but non-fat or ultra-low-fat diets aren’t going to do you any good.
Eating healthy fat can actually help you lose weight. Plus, there are all the other health benefits, many of which are listed below. The fact is, avoiding fat altogether is bad for you.
Caution is obviously necessary, as all naturally-occurring dietary fats aren’t created equal. A diet full of animal fats, like those in burgers and bacon, can be high in trans fats, the same as those found in processed foods. Those can be a killer to weight loss goals and your overall health. Literally!
Splurging on pizza, a burger, or fried chicken once in a while is going to kill you, but as with anything, the key is moderation, and if you can avoid unhealthy fats all together, great! If not, replace bad fats with healthy fat sources as often as possible.
Benefits of Healthy Fat Intake
- Cholesterol control (decreased LDL, increased HDL)
- Healthy cardiovascular system
- Better mood balance
- Improved memory and overall mental health
- Fewer stored toxins in your cells
- Decreased risk of cancer
- Less inflammation
- Better skin and hair health
- Leaner and more muscular/toned body
Sources of Healthy Fats
Luckily, it doesn’t take a whole lot of effort to find healthy fats. Nature’s done all the work for you!
Unfortunately, many natural sources, such as store-bought fish, are often contaminated with environmental pollutants. Wild-caught, cold-water fish can be okay if you’re sure it’s coming from a safe and tested source. But let’s be honest: Eating fish every day isn’t for everyone, and most people can only handle so many nuts, seeds, and avocados on a daily basis. A premium and toxin-free supplemental healthy fat source Like SAN’s Lipidex makes life a whole lot easier—and healthier!
Omega-3, 6, and 9 are the main sources of healthy fats and essential fatty acids, so here are some great natural sources for each:
Omega-3: Oily fish (generally cold-water sourced), flax seeds, walnuts, canola
Omega-6: Borage seed oil, flax seeds, safflower oil, sunflower, oil, peanuts, eggs, dairy, meat
Omega-9: Avocado, flax seeds, olives, almonds, canola
Omega-3 and 6 are essential fatty acids (EFAs) because your body can’t produce them on its own. That means you need to incorporate them into your diet. Omega-9 isn’t an essential fatty acid, but it is vital to healthy cholesterol levels and good cardiovascular health.
Additionally, gamma-linolenic acid (GLA) can be found in certain plant sources and has natural anti-inflammatory effects. Conjugated linoleic acid (CLA) helps maintain a healthy immune system, and it’s also known for its fat-burning and muscle-building benefits. Athletes and dieters often add CLA to their meal plans because it helps prevent fat storage and promotes burning fat for energy during exercise.
Eat Healthy Fats for a Healthy Life!
Bad fats increase your risk for heart disease and certain types of cancer, and beyond physical health, they simply make you feel unhealthy.
Eliminating, or at least reducing, fried and processed foods from your diet will do your body a world of good, and when you eat meat, poultry, or eggs, choose grass-fed and pasture-raised sources whenever possible. They usually have lower fat content and offer a healthier fatty acid profile.
If you struggle to get enough food-sourced healthy fats in your diet, which is tough for many of us with busy schedules, or if you just need more of those healthy fats in your diet, Lipidex delivers an ideal balance of Omega-3, 6, and 9 from borage seed oil, flaxseed oil, and uncontaminated fish oil. Plus, it’s a great source of CLA for immune system and lean-body benefits.