Fatty Foods for a Flat Stomach? Yes, it’s possible.
You CAN enjoy delicious full-fat food while also controlling your appetite, balancing your hormones, and showing off your flat stomach! The secret?
Consider the words of certified nutritionist and naturopathic physician Dr Bruce Fife: “Chances are the reason you are overweight is because you aren't eating enough fat.”
Let’s discover how healthy fats in nutritious filling super foods can help to burn body fat.
What are Healthy Fats?
By ‘healthy fats’ I mean a mix of mainly monounsaturated, Omega 3 and some saturated fats. Without them you would not live long. Fat forms the fatty lipids that make up the membrane of all your cells and it delivers nutrients to where they’re needed. Vitamins A, D, E, K and CoQ10 can’t even be absorbed without fat.
Healthy fats, ‘grease the wheels’, so to speak: they are critical for hormone and metabolism balancing and make all functions more effective.
So, for example, you can eat as many fruits and veggies as possible but still not get their nutritional benefit. Why? Because if you lack healthy fats you can’t absorb and assimilate the goodness. Take calcium...
- How many people are deficient in calcium? Lots.
- How many suffer with osteoporosis despite copious calcium supplements? Lots.
- How many of these people eat low-fat foods? Lots.
To benefit from calcium in your foods, you need to eat them with full fat foods that contain healthy fat. Calcium needs fat to be absorbed.
In contrast, polyunsaturated or trans fats promote renegade cells called free radicals that lead to oxidation, cholesterol imbalances, inflammation and degenerative diseases such as cancer, Alzheimer's, autoimmune and coronary complications.
Free radicals are also caused by an imbalance of fatty acids and oils, with more Omega 6 than Omega 3. Our prehistoric ancestors ate a diet with an omega-6 to omega-3 ratio of between 3:1 and 1:1. Our current ratio is anywhere between 10:1 and 25:1.
Polyunsaturated and trans fats are found in most oils we use daily: safflower, corn, sunflower and soybean vegetable oils. Ouch! To save your health, and waistline, please consider switching to healthier fats founds in these sources:
What Foods Contain Healthy Fats?
There are many. Here are a few which are generally easy to obtain, and may surprise you.
1. Dark Chocolate (at least 72% cacao content or higher and preferably organic)
Dark chocolate not only contains beneficial (http://eatdrinkbetter.com/2011/06/02/dark-chocolate-health-benefits/ ) flavonols, antioxidants, essential minerals, vitamins and mood elevating substances (phenylethylamine, serotonin and theobromine), but it also has healthy fats in the cacao beans.
Cocoa beans contain approximately 50% fat broken down equally into:
- Oleic Acid - a healthy monounsaturated fat also found in olive oil.
- Stearic Acid - a saturated fat which the liver converts into a "healthier" monounsaturated fat.
- Palmitic Acid - a saturated fat, which can slightly raise cholesterol.
Combined, these fats, flavenols, antioxidants and the magnesium, potassium, copper, and manganese in dark chocolate are metabolism boosters
Remember though, that moderation and the high cacao content are key. The more artificial sugar and processed milk added, the more fattening and damaging chocolate becomes.
Coconut is classed as a ‘functional food’ because of the many health benefits beyond its nutritional content.
Once mistakenly believed to be unhealthy because of its high saturated fat content, it is now known that the fat in coconut oil, known as medium chain fatty acids or medium-chain triglycerides (MCT) and lauric acid are unique and different from most all other fats and possesses many health giving properties.
Critically, MCTs are readily used for energy by the body, less likely to be stored as body fat and help boost metabolism compared to other types of fats.
3. Grass-Fed (pasture-raised) Butter
Yes, delicious smooth and rich REAL butter - not deadly margarine! It contains many healthy nutritional factors, and can help you get lean.
In fact, grass fed butter is one of the best natural sources of: the healthy fat conjugated linoleic acid (CLA) which helps to build muscle and lose fat; butyric acid which helps with bodyweight regulation, and is a primary fuel source for our intestinal flora.; MCTs; omega-3's and vitamins A, D, E and K2.
4. Free Range, preferably Omega 3 Whole Eggs, including the Yolk (not just egg whites)
Most people know that eggs are one of the highest quality sources of protein. But did you know that the egg yolks are the most nutritious part of the egg?
It contains most of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, B12, panthothenic acid and all of the fat soluble vitamins A, D, E, and K, as well as all of the essential fatty acids.
Avocados are usually considered a ‘fatty food’. This is fair as about 85% of its calories come from fat.
But these are healthy monounsaturated fats such as the phytosterols (beta-sitosterol, campesterol, and stigmasterol), and the polyhydroxylated fatty alcohols (PFAs) both of which provide anti-inflammatory benefits. Like olives and olive oil, avocado is also rich in Oleic acid which helps to increase our absorption of fat-soluble nutrients like carotenoids.
These carotenoids include alpha/beta-carotene, lutein, zeaxanthin and more which help to control fat absorption and inflammation.
6. Nuts and Seeds
Like avocados, nuts such as walnuts, almonds, pistachios, Brazil nuts, macadamias, and seeds like pumpkin, sunflower and sesame seeds are "fatty foods" that can help burn belly fat.
Between 75-90% of calories come from a good balance of polyunsaturated, monounsaturated, saturated fats and omega-3s (ALA, EPA DHA). These fats together with fibre, protein, vitamins, minerals and antioxidants, maintain good levels of fat burning hormones and can help to control appetite and cravings.
Try to eat raw instead of roasted nuts and seeds as they have less refined salt and more quality nutrients than their processed equivalents
7. Oily Fish (sardines, anchovies, fresh salmon, mackerel)
Cold water fish when from uncontaminated sources are rich in heart healthy anti inflammatory Omega 3 fats. Like most uncontaminated fish they also contain protein, vitamins and minerals and have a zero Glycemic Index (GI) Value.
Of course, one of the best sources of pure Omega 3 fats from fish is found in our Omega 3 supplements which according to customers are “a great’ and “wonderful” products!
As you can see, in moderation, fatty foods are both healthy and essential to the fat burning process. (In another blog I will reveal more about this fascinating process).
For now, I leave you with the words of Dr Bruce Fife: “Getting an adequate amount of fat in the diet is essential for effective and permanent weight loss... Fat slows down the emptying of the stomach so that you feel full longer.”
PS. For those of you in New Zealand or with easy access to Kiwi fruits, tuck into them: the oil is very rich in ALA - (an important Omega-3 essential fatty acid.)