At this point, the anti-fat propaganda has died and almost everybody understands by now that eating fat doesn't necessarily make you fat. In fact, it's absolutely imperative to get enough healthy fats in your diet to keep your hormones balanced, blood sugar under control, and prevent cravings. Here are 7 examples of "fatty" foods that can actually HELP you to get lean...
1. Super Dark Chocolate (at least 72% cacao content or higher)
1. Super Dark Chocolate (at least 72% cacao content or higher)
It might not be a secret anymore, but yes, dark chocolate (NOT milk chocolate) can be a very healthy food, even though it is technically calorie dense.
Just 1 or 2 small squares of dark chocolate can many times satisfy your sweet tooth for only 30 or 40 calories as opposed to 500 calories for a piece of chocolate cake or a piece of pie.
The fat content in a good dark chocolate should come solely from the natural healthy fats occuring in cocoa butter and not from any other added fats. Any chocolates with added fats or other additives will generally not be as healthy.
The reason I say to choose dark chocolates with at least 72% cacao content is that the higher the % of cacao, the lower the % of sugar. However, this does mean that any chocolate over 80% cacao content will generally start to get a more bitter taste and have very little sweetness. If you like this type of taste, then the higher % cocao, the better. Otherwise, a good 75% dark chocolate is in my opinion an almost perfect combination of lightly sweet with a rich chocolate taste. Just remember to keep those daily quantities of chocolate small as it is calorie dense!
2. Coconut milk, coconut flour, and coconut oil
Coconut milk and oil are great sources of a super healthy type of saturated fat called medium chain triglycerides (MCTs), including a component called lauric acid, which is a powerful nutrient for your immune system, and is lacking in most western diets. In addition, MCTs are readily used for energy by the body and less likely to be stored as bodyfat compared to other types of fats.
Along with coconut milk and coconut oil as healthy fat choices, we've also got coconut flour as a healthier flour option for baking. Coconut flour is an extremely high fiber flour alternative (almost ALL of the carbs in this flour are fiber and not starch!). Coconut flour is also VERY high in protein compared to most flours and is also gluten free!
Just beware that if you're going to use coconut flour for baking, it absolutely NEEDS to be mixed with other flours as it sucks up moisture like crazy... I've made delicious baked goods by mixing coconut flour with almond flour and quinoa flour in equal parts, and adding slightly more liquid ingredients than the recipe calls for.
3. Grass-fed (pasture-raised) butter
Yes, delicious smooth and rich BUTTER (real butter, not deadly margarine!)... It's delicious, contains loads of healthy nutritional factors, and does NOT have to be avoided in order to get lean. In fact, I eat a couple pats of grass-fed butter daily and maintain single digit bodyfat most times of the year.
There's a lot of confusion about this topic... in fact, I just saw a TV show today that was talking about unhealthy foods and one of the first things they showed was butter. It just shows that the majority of the population has zero idea that butter (grass-fed only!) can actually be a healthy part of your diet.
In fact, there's even ample evidence that REAL butter can even help you to lose body fat for a couple of main reasons:
a. Grass-fed butter is known to have high levels of a healthy fat called CLA, which has been shown to have anti-cancer properties, and also has been shown to help burn abdominal fat and build lean muscle.
b. Grass-fed butter also has an ideal balance of omega-3 to omega-6 fatty acids (unlike conventional grain-fed butter) which helps fight inflammation in your body, and can help balance hormones.
c. The healthy fats in grass-fed butter also contain MCTs, which help to boost your immune system and are readily burned by the body for energy. The healthy fats in grass-fed butter also help to satisfy your appetite and control blood sugar levels, both of which help you to stay lean!
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4. Whole Eggs, including the yolk (not just egg whites)
Most people know that eggs are one of the highest quality sources of protein. However, most people don't know that the egg yolks are the healthiest part of the egg... that's where almost all of the vitamins, minerals, and antioxidants (such as lutein) are found in eggs.
In fact, the egg yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and panthothenic acid of the egg. In addition, the yolks contain ALL of the fat soluble vitamins A, D, E, and K in the egg, as well as ALL of the essential fatty acids. Also, the protein of whole eggs is more bio-available than egg whites alone due to a more balanced amino acid profile that the yolks help to build.
Just make sure to choose free-range organic eggs instead of normal grocery store eggs. The nutrient content of the eggs and the balance between healthy omega-3 fatty acids and inflammatory omega-6 fatty acids (in excess) is controlled by the diet of the hens.
Chickens that are allowed to roam free outside and eat a more natural diet will give you healthier, more nutrient-rich eggs with a healthier fat balance compared with your typical grocery store eggs (that came from chickens fed nothing but soy and corn and crowded inside "egg factories" all day long).
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5. Avocados
Even though avocados are typically thought of as a "fatty food", they are chock full of healthy fats! Not only is this fruit (yes, surprisingly, avocados are actually a fruit) super-high in monounsaturated fat, but also chock full of vitamins, minerals, micro-nutrients, and antioxidants.
Also, in my opinion, guacamole (mashed avocados with garlic, onion, tomato, pepper, etc) is one of the most delicious food toppings ever created, and you can be happy to know that it's also one of the healthiest toppings you can use on your foods. Try sliced avocados or guacamole on sandwiches, burgers, eggs or omelets, on salads or with fish, or as a delicious side to just about any meal.
The quality dose of healthy fats, fiber, and micronutrients that you get from avocados helps your body to maintain proper levels of hormones that help with fat loss and muscle building. Also, since avocados are an extremely satiating food, eating them helps to reduce your appetite in the hours after your meal. Say goodbye to junk food cravings and bring on that fat burning! I personally eat anywhere from a half to a full avocado DAILY and it only helps to keep me lean.
I hope you enjoyed this look at some of the healthiest "fatty" fat-burning foods you can possibly eat. I could list a ton more, but wanted to give you a few of my favorites for now. Enjoy!
Here’s what to do next…
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