Fat is everywhere around us. Wouldn’t life be easier if we could somehow eliminate all fats from our diets and lives? The answer is NO.
To understand the concept, first, you need to understand that not all fats are created equal.

Good Fats versus Bad Fats
Basically, there are two groups of fats: saturated and unsaturated. Within each group are several more types of fats.
The good one is the unsaturated fats. Unsaturated fats include polyunsaturated fatty acids and monounsaturated fats. Both mono- and polyunsaturated fats, when eaten in moderation and used to replace saturated or trans fats, can help lower cholesterol levels and reduce your risk of heart disease.

Polyunsaturated fats, found mostly in vegetable oils, help lower blood cholesterol levels and triglycerides — especially when you substitute them for saturated fats. One type of polyunsaturated fat is omega-3 fatty acids, which are critical for heart health and found in fatty fish (salmon, trout, catfish, mackerel), as well as flaxseed and walnuts. And it’s fish that contains the most effective, “long-chain” type of omega-3s.

Healthy Fats You Need to Eat (Vegetarian):

• Avocado
• Coconut Oil
• Nut Butters
• Sugar-Free Cocoa and Chocolate
• Bulletproof Coffee
• Flaxseeds
• Coconut Milk
• Olives
• Flaxseeds

Non-Vegetarian:

• Eggs
• Salmon
• Tuna in Olive Oil
• Ghee
• Krill oil as a supplement

Benefits Include:

Improves Insulin Sensitivity and Accelerates Fat Burning. There’s nothing worse than eating a lower calorie diet that leaves you hungry all the time. Eating healthy high-fat foods will fill you up for longer. Pair them up with a good dose of protein and it will curb your hunger and cravings substantially.
Insulin greatly affects how hungry you feel; it causes hunger by lowering your blood sugar. When you get too much insulin, your blood sugar drops and you will get ravenously hungry. This can lead to you consuming too much food and gaining weight.

When you eat foods such as white bread and potatoes, they will spike your blood sugar levels with a surge of insulin within minutes, so the resulting rush of insulin stores the blood sugar away for hours later, causing your blood sugar to be lower than before you ate.

This is when your body begins to think it has run out of fuel, but the insulin is still enough to prevent you from burning your own fat. The end result is hunger and a craving for more carbohydrates.

Helps Balance Hormones. Estrogen, testosterone, adrenaline, and insulin are extremely important chemical massagers that affect many aspects of your overall health. The endocrine system works together to control the level of hormones circulating in your body. Your body needs various types of fats to create hormones, including saturated fat and cholesterol. Not only are these essential fats fundamental building blocks for hormone production, but they keep inflammation levels low, boost your metabolism, and promote weight loss and greater overall muscle gain.

Not only will eating good fats help you stay lean, it will enhance your immune system, keep your bones healthy, provide energy and structural integrity for cells, protect the liver and enhance the body’s use of essential fatty acids.

(Credit: Ahlaam Ali, Founder & Managing Director/Lifestyle & Nutrition Consultant)
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