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While reducing the amount of unhealthy fat that you eat is important if you want to see your body fat being drop like a stone, at the same time it’s important that you don’t neglect healthy fats. Healthy fats are critical to overall good health as they help to keep your hunger levels down, your energy levels high, and help to maintain proper hormonal levels in the body.
Those who shun all fats will also often find that their diet provides very little satiety, as fat is the slowest nutrient to break down. That said, let’s take a closer look at four healthy fats that you should consider adding into your meal plan. MCT is a quick energy source and if you use it early in the day without ingesting carbohydrate it is very difficult to store any of it as body fat. This will give you a burst of energy and no mental fuzziness commonly associated with a carb heavy breakfast. Coconut oil can also help you burn more body fat and MCT has been shown to be a powerful stimulator of the brain.
It also contains Lauric Acid which has been shown to kill fungi and bacteria which allows you to fight infections.
Walnuts provide a quick and easy way to get this nutrient in and will also help to stop hunger quickly. Almond butter contains less sugar than commercial peanut butters but will still offer you all the great healthy fats that your body needs. In the picture at the start of the article I understand the benefits of the fats in the seafood, nuts, coconut and Avacado, but I was surprised to see the cheese included in the picture. Nutrition CounselingWe bring the latest science and proven methods together to tailor a nutrition program to your needs. Most bad words are four letters, but one of the nastiest of them all (for women at least) has only three: F-A-T. For decades, fat was thought to be the culprit in obesity, heart disease and high cholesterol. This is found primarily in plant oils like canola, peanut and olive, as well as in avocados, nuts and seeds. While Omega-3 and Omega-6 fats are both essential fats, in recent decades the ratio of these acids have become out of balance in the Western diet.
These fats are primarily found in animal products (like red meat) and whole milk dairy products, but also are present in tropical vegetable oils (like coconut and palm oil) and, in small amounts, in poultry and fish. Trans fats are created by heating liquid vegetable oils in the presence of hydrogen gas, a process called hydrogenation.
I mean, I am going to continue to encourage you to stop eating so many cookies, but at the very least, bake your cookies using real butter instead of margarine. Even though I believe many people are beginning to grasp the concept that eating fat is not altogether bad, I still can’t get over how often I hear someone talk about how fattening or naughty something is if it is full of butter or cream cheese.
On the other hand, when we eat trans fats, hydrogenated oils, margarine, and vegetable oils that have been factory created – our bodies struggle to know exactly what to do with these unrecognizable fellas.
Each of the animal fats listed above are most beneficial if from a grass fed or free range animal. Fats in my home cooking are one of the only areas where I’ve got my real-food-act together! BTW Laura, speaking of real food, I made your raspberry oat bars, you know, the ones with ONE CUP OF HEALTHY BUTTER FAT!
Essentially you adopt an Olive tree, help an Italian family care for it and you also get Olive Oil. After finding your site a few years ago my eyes were opened to a whole new way of thinking about what is healthy. With so much information thrown at us in this world it’s hard to know what is healthy and what isn’t. When it comes to fats you always want to make sure you are using the best fats for your body and staying away from unhealthy fats.  The right kind of fats are great for our bodies and can actually help us stay trim and keep those extra pounds off. So hopefully next time you are adding some fats into a recipe you make sure and grab the right kinds! Looking for something?Use the form below to search the site:Still not finding what you're looking for? Many of us are starting to get the message that sugar is the bad guy, not fats, but are still struggling with which fats are healthy fats and how fats benefit us. Healthy fats are essential for building healthy cholesterol and bile, necessary for proper liver function.
Fats are required for the absorption of the fat soluble vitamins (A, D, E, and K) and minerals.

Food absorption is slowed down when fats are consumed, helping with energy regulation and avoiding spikes in blood sugar levels. We need the correct balance of fats for both the anti-inflammatory and inflammatory cascades in our body to work properly so we can heal effectively.
Fats satisfy our appetite by triggering the satiation hormone to send a message to our brain. It is important to have a balance of all fats, including saturated fats ( in the form of animal fats, too!), as they are all necessary and have different functions in the body.
Healthy fat consumption is essential, as fats have many important functions in our body and a deficiency can lead to many health issues. Thanks BARC for composting food waste on our site, providing us with copious free organic matter and feed for pigs and chickens! Pardon me!?Sorry for the interruption, but I JUST finished updating my Permaculture Farm Design Plan Layout and wanted to share it with YOU!Sign up below and I'll send you a copy right away!
Some fats, like transfats, are detrimental to health, promote weight gain, impede fat loss and contribute to a whole host of chronic diseases like diabetes, coronary heart disease and obesity. But before you go scarfing up on all kinds of fats, it is absolutely essential to understand the difference in the various types of fats, and how to shop, store and cook with each type.
How to Cleanse the Body Naturally [Infographic] by Lauren Coutts Our bodies become toxic for many reasons. If you can get these in place, you can feel good about doing something positive for your body. Coconut is high in a fat type known as MCT oil and it gets about 65% of its total fat calories from this type of fat. Walnuts are a great source of omega fats, which is something that most of us are lacking right now. Salmon is not only a good source of protein, but also healthy fats as well, making it a nutrient powerhouse. Our diets are generally off balance in Omega3’s to Omega 6’s and eating salmon will help correct this.
Almond butter is not only a healthy source of fat it is also high in Vitamin E, Magnesium and Iron giving it a double benefit.
Cheese is on of my favorites but I always thought it was regarded as one of the worst things you could eat as far as fitness is concerned. Yet, (and here’s where the sceptics should take note,) the vastly popular low-fat diets that resulted haven’t exactly resulted in most people becoming healthier. People following traditional Mediterranean diets, which are very high in foods containing monounsaturated fats like olive oil, tend to have lower risk of cardiovascular disease.
This fat family includes the Omega-3 group of fatty acids, which are anti-inflammatory and may have a positive impact on cardiovascular disease and even some types of cancer. While there is still some debate on its merits, saturated fats are required for many crucial functions in the body. Partially hydrogenating vegetable oils makes them more stable and less likely to spoil, which appeals to food manufacturers, but wreaks havoc on your body. I was among those that stayed far away from fat (especially butter!) until just a few years ago.
Those fats have been significantly changed from their original form, and many of them were never intended to be consumed in the first place. So delicious, I think we’ll rename them BUTTER BARS because the butter flavor was so prevalent!
My inlaws ALWAYS give me a hard time because I use whole milk, real eggs, butter instead of margarine! In my small town I just havent found it yet, but we are supposed to check the city that is close by soon. I always figured it was down there with corn oil or canola oil, but recently I tried some for cleansing my face(which didn’t work).
Look for more posts in this series where I’ll profile individual fats and the pros and cons of each.
If we eat a diet high in carbohydrates and low in fats we will not feel satiated and, therefore, consume more. All fats are healthy fats No fat is inherently bad; it’s all about the way they are either processed or how the animals are raised. Omega fats are essential for fending off disease, promoting a healthy brain and heart, and for increasing insulin sensitivity. Wild caught is much better for you as it is actually caught from the ocean and not raised on a farm and loaded with all kinds of stuff you do not need or want.

You can keep your calories in check by eating fewer carbohydrates in the day if this is a concern for you.
In fact, quite the opposite is true, because instead of eating the healthy fats we’ve feared, we’re turning to processed foods that are high in refined carbs and sugars. To rebalance your intake of the omega fats:  avoid or limit vegetable oils such as corn or safflower oil, eliminate highly processed foods and increase consumption of omega-3 rich foods such as salmon, flaxseed oil and walnuts.
They make up half of cell membrane structure and enhance calcium absorption and immune function.
The bad news: most trans fats are found in vegetable shortenings, some margarines and a lot of delicious foods like baked goods, cookies, crackers and candy, so enjoy sparingly—or, even better, make your own sweets. If anything, your family might notice that their cookies and muffins taste better than they used to.
Eating good fat can help everyone maintain a healthy weight.  On the other hand, when I consume too much sugar or just plain overeat?
Isn’t it cool how all natural food comes to us in a perfect way to fulfill a purpose within us?
I am head over hills for my newfound love, Spectrum brand organic Shortening; it makes delicious biscuits and is more solid than tropical traditions palm oil.
We thoroughly enjoyed them and plan to make another batch soon to use up our homemade raspberry jam. I have never used this brand nor have I purchased from them, but still passing along the link. High heat denatures proteins, changes chemical bonds, and therefore changes the chemical structure of molecules. Bad fats are hydrogenated or partially hydrogenated oils, refined oils, highly processed oils, trans-fats, and animal fat from conventionally raised animals. I guess Ill just have to keep reading yours and hope that one day I can write on a topic with as substantially expertise as youve got on this 1!REPLY: Thanks Caryl!
Not everything is fully easy to understand to me, but it is definitely interesting and worth reading.
And while this may be a scary thought for the fat-o-phobes, bear with us, because fat is an essential part of a healthy and sustainable nutrition plan. A great way to manage your saturated fat intake is to eat organic and lower fat meats whenever possible and, if you’re adventurous, eat more game, which contain more polyunsaturated and less saturated fat than domestic meat. And stir coconut oil into muffins instead of canola.  These changes require pretty much no effort on your part, will only slightly effect your budget, and will absolutely change the flavor of your recipes for the better. I’m telling you that back in my margarine days, my cookies always tasted a little off. If it had more than just a gram or two of fat, I stayed far, far away (and instead snacked on fat free stuff like Twizzlers – sheesh). When we eat a lovely balance of all varieties of food, we can then fuel our bodies in the way that will keep us going strong!
I have to say I was not thrilled to pay shipping every time I needed to purchase shortening from Tropical Traditions, so I like that I can get my shortening locally, at Sprout’s.
And regarding olive oil, you can supposedly tell if your EVOO is the real deal and not an imposter by putting the oil in the freezer. We are also off processed foods for the most part except an ocassional can of enchilada sauce and TJ’s tortilla chips-so I guess there was another change which I am sure helped as well. It is best to only consume cold pressed oils. Just one tablespoon of rancid oil is like smoking a pack of cigarettes in free radicals!
If your olive oil freezes, and takes on the appearance of butter, it’s the real deal, not mixed with other lower quality oils, like veggie or canola as some companies do to deceive us consumers.
Because all those little packets of instant breakfast and lunch shakes are “fortified”!
We however are struggling with coming up with enough money for grass fed meat or organic produce. The good butter like Kerrygold and the organic butter does make a big difference in our budget however if we were to get regular butter at Aldi then no not a change,but I never used margarine anyway.

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