Before we kick off the Good Fat vs Bad Fat discussion, here's a handy little table for you.
| BAD FATS | GOOD FATS | GOOD FATS | GOOD FATS |
| HIGH TEMP COOKING & PROCESSED FOODS | HIGH TEMP COOKING | LOW to MED TEMP | ONLY RAW |
| Soy | Coconut oil | Cold pressed extra virgin olive oil | Flaxseed |
| Sunflower | Butter | Avocado oil | all of the other good fats |
| Safflower | Ghee | (and all the high temp good fats) | Nut & seed oils, e.g. sesame & walnut |
| Grapeseed | Duck fat | ||
| Palm | Tallow | ||
| Corn | |||
| Sesame |
This chart is applicable not just for people who are trying to lose weight, but also for people who are looking to manage cholesterol levels and protect their arteries.
As a general health rule, we should be aiming to consume the majority - if not all - of our fats from the good fats column.
Here's what you've got to understand about fat though when it comes to weight loss.
Eating good fats is healthier for you than eating bad fats. BUT THAT DOESN'T MEAN YOU SHOULD BE GUZZLING DOWN THE COCONUT OIL.
- Eating that gluten-free chocolate cake made with coconut oil instead of canola oil -- that's better for your arteries, but not for weight loss.
- Frying french fries in duck fat -- whilst better than frying them in canola oil, believe it or not-- is still not help going to help you lose weight.
Using good fats in your daily life without actually changing the CONTENT of your diet and your DIETARY HABITS - is NOT going to get you the weight loss results you're looking for.
So how do we use FAT to get SKINNY?
1. DON'T BUY LOW FAT PRODUCTS. Stop with the low fat yoghurt, stop with the low-fat crackers/biscuits -- please just stop. Most, if not all, low fat products substitute fat with sugar or other carbohydrate fillers that send your blood sugar rocketing. If you've been reading my posts, you will know by now that a big part of balancing weight, hormones and even stress is to keep your blood sugar as stable as possible and not force it into high peaks and troughs.
2. PRIORITISE MOTHER NATURE'S FATS & PAIR THEM WITH VEGETABLES. Include avocados in your salads and whole olives. Use nuts and seeds to make your own creamy dressings. Steam a load of vegetables and season them with a gorgeous olive oil or few knobs of butter. That bit of added fat will help you absorb the nutrients in your food better. Plus, these raw, tasty, unctuous fats will keep you satisfied for hours.
3. BUY GRASS-FED INSTEAD OF GRAIN-FED MEATS. Grass-fed meats are richer in heart-health Omega-3 fats and are lower calories.
4. ROAST, GRILL, STEAM or POACH. Frying is always going to increase the amount of fat in your diet whether you're doing it with coconut oil or not. Not to say, don't fry! Just try to vary it up a bit.
5. AVOID ALL PROCESSED FOODS, including processed meats, biscuits, crackers, cereals. These are normally all made with bad fats that are not just going to pack on the weight because of their effect on blood sugar. They are going to hurt your arteries if consumed in excess.
We should all be aiming to replace bad fats with good fats. But if you're looking to lose weight, good fats will only help you if used in moderation and in conjunction with a well-balanced, natural diet that prioritizes mother nature's fruit & vegetable bounty over all else.
Thrive Nutrition Practice launches Spring 2016.