Healthy Meal Prep: The Skinny On Fat
I’m sure you know that not all fats are created equal. Many people have asked me about healthy fat and how to tell if your meals contain it. I’m going to show you the difference between healthy and unhealthy fats and how they effect your health. I am also going to provide you with some healthy fat options that you can add to your meal prep routine.
I went live on Facebook earlier to talk about the skinny on fat. This is part of my series on healthy meal prep. You can watch the recording of the Facebook live here:
Healthy Meal Prep #02: The Skinny On Fat
Remember the “low-fat” food craze? Many people assumed that because foods were labeled low-fat that we needed to cut fat out of our diets to lose weight. This isn’t true and is often the reason for heart disease because the fats we eat either raise or lower our cholesterol levels. When a company removes fat from the food they have to replace it with something. This usually a refined carbohydrate which is in the form of sugar. These sugars cause a spike on blood sugar and insulin levels.
What goes up must come down and eventually there is a crash in blood sugar and insulin which brings on more hunger. This hunger then leads to over eating and weight gain. This is the “carb roller coaster” I mentioned in the introduction video. If you start this spike in the morning when you eat breakfast, the cycle is hard to get off of during the day.
This roller coaster can also be caused by not eating enough too. This is why I stress eating every two to three hours.
Other fats that cause this same reaction are trans fats and saturated fats that are also found in processed foods.
Saturated fats are the healthy fats we need in our bodies. Some examples of healthy fats are omega 3, omega 6, oleic and linoleic acids. Without healthy fats we wouldn’t be able to absorb the fat-soluble vitamins A, D, E and K. Healthy fats can also help you lose weight because they make you feel fuller longer because they take longer to digest.
What Healthy Fats Can I Eat?
Shape has a great article on 11 healthy fat ideas that you can add into your daily meal plan. These include avocados, almonds, dark chocolate (yeah baby!), whole eggs, peanut butter, olive oil, flax seed, salmon and more.
If you want a printable list of foods that contain healthy fats you can download and print out the free meal planning tools I have created. Click the button below to get yours.Get My Free Tools