The Incredible Benefits of Healthy Fats

Fat is back my friends and I’m here to tell you why! Healthy fats like avocado, grass-fed butter, whole eggs and olive oil train your body to burn fat, increase energy and feel great, which is why I encourage all of my clients to incorporate them into their diet. 


Weight loss and better overall health is mainly about controlling insulin levels. Insulin levels spike when we eat sugar, processed food and grains. When our insulin levels go up after eating these foods, it signals our body to hold onto weight, which is not what we want! Insulin spikes are also what give us that crazy hangry feeling, the 3PM crash, foggy brain and crankiness. Sound familiar?


Back in the 80's when "claims" about eating low fat came out, food companies and marketers jumped on the opportunity to push out low fat, low calorie, processed foods to Americans. But, when you take the fat out of food that contains fat naturally, it has to be replaced with something. What replaces it? Sugar and/or gluten. Everyone assumes that fat makes you fat, but it's really the sugar and grains in our diets that do.


"Carbohydrates and sugar are converted into fat by your liver, and this is the easiest type of fat for your body to store as adipose fat tissue (a.k.a. belly fat). So the piece of low calorie white toast you had for breakfast is probably more likely to be the source of stubborn belly fat than the grass-fed butter that you spread on top of it," says Dr. Mark Hyman, author of Eat Fat Get Thin. 


Our bodies crave and need healthy fats to function. Have you ever yelled at your significant other on your way to dinner only to find out that you’re not actually mad, you’re just starving? That’s an insulin crash that is most likely due to a lack of healthy fats in your diet. Fats keep you feeling full, power your brain and train your body to burn fat. Yes, healthy fats are that amazing! Now, what are healthy fats? Read on for some of the best fats to eat to burn fat and feel great all day! 

Avocados :: Avocados are the holy grail of healthy fats. I probably eat an avocado a day. That's how amazing they are. They are full of monounsaturated fats which are anti-inflammatory and help reduce cholesterol and blood sugar. 


Grass Fed Butter :: Grass fed butter like Kerrygold is a fantastic way to get more healthy fats into your body. Grass-fed butter is full of saturated fat, which plays a huge part in our health. Our brains are mainly made up of saturated fats as are our cell membranes, making saturated fats an integral part of nearly every function and organ in our body. Butter also helps you fight fat. Butter is made up of short and medium chain fatty acids making it a quick source of energy for your body. This leaves you feeling fuller longer, reduces cravings and helps eliminate toxins. But remember, not all butter is the same. Always go for grass-fed. 


Egg Yolks :: Eggs have gotten a bad rep because of the amount of cholesterol they contain. Well, what science has recently shown us is that the cholesterol they contain is actually good cholesterol, not bad cholesterol. And yes, there is a big difference. Egg yolks have been shown to actually reduce overall cholesterol. They are also packed full of choline which 90% of Americans lack in their diets. Choline helps you think more clearly, so cook some up before your next big meeting!


Coconut Oil :: A recent publication in PubMed revealed that coconut oil is more energizing for the body than any other healthy fat out there. It's packed full of medium chain triglycerides that help fight fat. Not only that, but it's also a great antibacterial. So add some to your coffee in the morning or try cooking with it to get all of the body healthy benefits. 


Extra Virgin Olive Oil :: A large study published in The New England Journal of Medicine showed that those that consumed a liter of olive oil per week reduced heart attacks by 30%. Olive oil is wonderful added to salads, over fresh fish and roasted veggies. Remember, olive oil does have a relatively low smoke point which means that it becomes toxic when heated too high. I don’t recommend cooking stir fry’s or meat in olive oil, instead use it after your food has been cooked. Fats like coconut oil and butter are much better at higher heats. 

Nuts :: A report by the American Journal of Clinical Medicine found that those that added nuts into their diets like almonds, cashews and walnuts (not peanuts) lost more weight and reduced their waist size than those that didn't eat nuts. Nuts are not only great for weight maintenance but they also help lower cholesterol and reduce your risk of heart disease. Plus, they are so yummy! 


These fats are just the tip of the iceberg in terms of fantastic foods to eat. So, start out by adding these to your diet every day this week and notice how you feel. 


I'd love to hear how you incorporate healthy fats into your meals. Share in the comments below! 

XO Darby