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Digestive Health

Fatty Foods for a Flat Stomach!

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 (  )  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.

2. Coconuts

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.  

5. Avocados

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.)


  • “It is important that these oils are cold pressed/extra virgin to ensure that their nutritional value is not destroyed in the extraction process.”

    Matthew Lily August 29 2016

  • “Hello Alice You are right that organic Hemp oil has many health benefits and has an excellent Essential Fatty Acid (EFA) composition: 3:1 LA to LNA ratio (linoliec acid which is Omega 6 / alpha linoleic acid which is Omega 3). It also has small amounts of Oleic acid (omega 9) which helps to relax arteries (this especially helped me when I suffered from muscle spasms). I particularly like its nutty flavour! Caramia”

    Xtend-Life Expert July 08 2011

  • “Thanks for your feedback Scott You /your wife may also be interested in the facts / reasons behind the fat burning process and how to boost it. If so, please see my blog at ….. Let us know how your wife progresses! Kindly Caramia”

    Xtend-Life Expert January 17 2012

  • “HELLO, What about grape seed oil—I believe it is very stable at high tempertures and is high in antioxidants.what is your opinion ? thanks—GREG”

    GREG July 12 2011

  • “There are many types of oils and fats listed here yet I never see any reference to Hemp oil which is also a very good and organic alternative. It has an excellent Omega ratio.  What are your views?”

    Alice July 08 2011

  • “I’m happy to hear you write that saturated fat in butter and eggs are not the "bad" fats that main stream nutritionists always say they are. It is, as you say, the polyunsaturated and transfats that cause inflammation, arterial damage, etc. The Weston Price Foundation has written extensively on this topic over the years and its good to have Xtend-Life publish the truth on this as well.”

    Rick July 10 2011

  • “I’ve just done a bit of research on the smoking point of oils. This is an interesting read: . It suggests that very high quality  EV oilve oil has a higher smoke point then I mentioned in my previous post (at 410 degrees F and dependent on its free fatty acid content and oxidation exposure). But it can be pricey! A key point it makes is that whatever oil you use, ensue it is not heated above its smoking point where it starts to burn. Then any benefits inherent in the oil are compromised. Hope this helps! Caramia”

    Xtend-Life Expert July 13 2011

  • “Thank you for your question Michael I totally understand where you are coming from. There is in fact much confusion and urban legends about the respective benefits and concerns of canola oil and i am happy to share my research. This is what the food industry says about canola oil: Canola oil is widely recognised as the healthiest salad and cooking oil available to consumers. It was developed through hybridisation of rapeseed. Rapeseed oil is toxic because it contains significant amounts of a poisonous substance called erucic acid. Canola oil contains only trace amounts of erucic acid and its unique fatty acid profile, rich in oleic acid and low in saturated fats, makes it particularly beneficial for the prevention of heart disease. It also contains significant amounts of omega-3 fatty acids, also shown to have health benefits. This is what detractors say about canola oil: Canola oil is a poisonous substance, an industrial oil that does not belong in the body. It contains "the infamous chemical warfare agent mustard gas", haemagglutinins and toxic cyanide-containing glycosides; it causes mad cow disease, blindness, nervous disorders, clumping of blood cells and depression of the immune system. How is the consumer to sort out the conflicting claims about canola oil? My research uncovered much of this, especially the health concerns, expressed by reputable researchers such as: Tom Valentine – David Lawrence Dewey – Mike Geary Certfied nutritional specialist – However, the most convincing and scientific research is presented by Sally Fallon and Dr Mary Enig, nutritional biochemist and expert in lipid biochemistry at By analysing the history of canola, its link with rapeseed oil, an analysis of real canola studies, and more,  they conclude that These studies all point in the same direction: that canola oil is definitely not healthy for the cardiovascular system. Like rapeseed oil, its predecessor, canola oil is associated with fibrotic lesions of the heart. It also causes vitamin E deficiency, undesirable changes in the blood platelets, and shortened life-span in stroke-prone rats when it was the only oil in the animals’ diet. Furthermore, it seems to retard growth, which is why the FDA does not allow the use of canola oil in infant formula. When saturated fats are added to the diet, the undesirable effects of canola oil are mitigated. Most interesting of all is the fact that many studies show that the problems with canola oil are not related to the content of erucic acid, but more with the high levels of omega-3 fatty acids and low levels of saturated fats. I hope this information addresses your concerns Michael. Please let me know if I can assist you further. However, if you are still dissatisfied and that It’s hard to take this blog seriously when exaggerated claims such as this are presented without evidence, please express your concerns directly to Warren. You may contact him by clicking on the Contact Warren box on the top right of this page. Thanks Caramia ”

    Xtend-Life Expert September 09 2011

  • “Hello Jefferson Congratulations on ‘retiring from the grind’! I hope internet life proves fruitful for you. Thank you for your positive words. We look forward to providing all our customers with informative, enlightening information, so please return! Kindly Caramia”

    Xtend-Life Expert June 10 2012

  • “Thanks Rick Warren commented about Fat/Oils: the good bad and ugly last year. You may like to see this at<a href= > "Fat - the good bad and the ugly" Caramia”

    Xtend-Life Expert July 11 2011

  • “Hello Greg I agree! Organic, cold pressed grapeseed oil is indeed very healthy being  rich in vitamins, minerals, protein and antioxidants ( procyanideolic oligomers: PCOs). It is also good for cooking courtesy of its high smoke point of around 485 degrees Fahrenheit. This compares to olive oil which smokes at around 250 degrees F. You only need about 1/3 of grapeseed oil in comparison to other oils. So it’s economical. Caramia ”

    Xtend-Life Expert July 13 2011

  • “How is Canola oil dangerous? I’ve done some digging and almost every source I’ve found states that Canola oil is very good for you. Moreover ordinary rapeseed oil is apparently high in erucic acid, which is toxic, but Canola is not. It’s hard to take this blog seriously when exaggerated claims such as this are presented without evidence.”

    Michael September 09 2011

  • “Wow. I really need to show this article to my wife. She has been struggling for a while to loose weight and has been using this guide on how to get a flat stomach, She has wanted to make more progress, but has been on a diet as well. I’m going to let her read this article and let her decide what she thinks about it, but I think its pretty cool. Thanks for the post.”

    Scott January 17 2012

  • “Hello Ferriel Yes both cold pressed extra virgin or organic rape seed oil and olive oil are very healthy. They both have saturated fat (rape seed has half the saturated fat of olive oil), Omega 3, 6 and 9. Rape seed oil also has 10 times the Omega 3 of olive oil. It is important that these oils are cold pressed/extra virgin to ensure that their nutritional value is not destroyed in the extraction process. Also please be aware that if rapeseed oil is not cold pressed, extra virgin or organic, it may actually be what is known as Canola oil. This oil is dangerous. In fact Canola is not the name of a natural plant but a made up name from the words "Canadian Oil Low Acid" Canola is a Genetically Modified plant developed in Canada from the rapeseed plant. For cooking, personally I use extra virgin coconut oil because its high saturated fat content makes it stable at high temperatures. Warren’s choice is Extra Virgin olive oil as explained in my above response to Rick. Thanks Caramia”

    Xtend-Life Expert July 11 2011

  • “What about rape seed oil & olive oil? What oil would you therefore recommend for cooking? Some clarification would really be appreciated.”

    Ferriel Brooks July 10 2011

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