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How to add healthy fat to your diet

How to add healthy fat to your diet

Are you enjoying a healthy fat with EVERY meal. If not, you should be. Healthy fats are a big part of improving meal satisfaction and satiety (feeling of fullness). Adding healthy fat is a key part of improving overall diet, and even weight loss!! You need healthy fats in your life to eat a truly balanced diet and you will be amazed how much BETTER your food tastes! Enjoy my tips below!

21 ways to add healthy fats to your day

1. Try these overnight oats.

2. Cook your eggs in grass-fed butter.

3. Eat the whole egg.

How to add healthy fat to your diet

4. Mix nut butter (peanut, almond, cashew, etc) into your oatmeal.

5. Cut back on your serving of cereal and mix it into full-fat, plain yogurt.

6. Breakfast skipper? Grab a spoon and eat a big scoop of natural peanut butter.

7. Sprinkle ground flax or hemp seeds on your cereal, yogurt, oatmeal, even eggs!

8. Add avocado to your morning smoothie.

How to add healthy fat to your diet

smoothie bowl. FTW (plus some hemp seeds!)

9. Keep raw nuts at your desk (or locker) to reach for as a mid morning snack.

How to add healthy fat to your diet

10. Extra sharp cheese sticks make a great snack too!

How to add healthy fat to your diet

11. Invest in travel nut butter packs.

12. Pour olive oil over your lunch.

13. Try avocado oil and red wine vinegar on your salad.

14. Add pumpkin seeds to your salad or sprinkle on top of your warm dinner.

How to add healthy fat to your diet

15. Eat canned fish! Sardines, tuna, and salmon are quick and healthy.

16. Snack on olives (try it with your cheese stick).

17. Add chia seeds to your next cookie recipe.

18. Top your fruit with coconut butter.

19. Make your own Larabar.

20. Mash avocado into your chicken salad.

How to add healthy fat to your diet

chicken salad on top of salad. NOM.

21. Get rid of your “fat-free” and “low-fat” food items to make room for the more natural, wholesome, satiating, and healthy food options mentioned above.

What is your favorite healthy fat?

How do you sneak them into your meals and snacks? I would love to hear about it!

Isn’t your favorite jeans fit you anymore? Is it stuck before the zipper reaches your waist? As soon as the weather changes, you take off your clothes that suit the weather but notice that they’re no longer fitting you. Do you know why? Actually, it is your belly fat which always takes you away from your favorite jeans and spoils your look.

Video by Anna Tarazevich from Pexels

Isn’t your favorite jeans fit you anymore? Is it stuck before the zipper reaches your waist? As soon as the weather changes, you take off your clothes that suit the weather but notice that they’re no longer fitting you. Do you know why? Actually, it is your belly fat which always takes you away from your favorite jeans and spoils your look.

Every lady wants herself to be smart and fit as a model. She likes to stay slaying forever, like a young lady. Unfortunately, it doesn’t happen exactly the same as she wants. Aging, childbirth, and menopause are some elements that bring down a woman’s beauty and girlhood. Cherry on the cake, she doesn’t even take care of her body fitness because of the busyness after her married life.

Are you such a woman who works hard to look good at the party but ends up feeling not so good about her apple shape belly? I WAS like you too then I tried a lot to reduce my belly fat and finally; found out the three ways to reduce belly fat that really work.

You’ve to hold on till the last tip of this article if you eagerly want a flat and flawless waist with a sexy figure. In this blog post, I’m gonna share those three yet effective ways that I personally tried and found productive results.

So with no further due, let’s get straight into the focal point.

3 Ways To Get a Flat Tummy Within 10 Days!

1 Lower Your Stress Level

Though neglected by every woman, stress is one of the culprits in weight gain. It builds the condition of flight and fight, a health condition in which you overeat. This happens because your body starts producing the stress hormone that highlights your hunger. But why is it so?

It is because your brain imagines that you’ve used many calories to come up with stress, and now you need the energy to survive. Even it’s not the actual thing that happened in your body nor you use enough energy while fighting with stress, but it’s how your body auto-thinks.

As the stress hormone rises, sugar level drops. You become deprive of sugar and fatty foodstuffs. Your body finds a calming effect in foods filled with fats. So unknowingly, you start over-consuming fats to get relief from tension.

As Shawn M. Talbott says: “More stress = more cortisol = higher appetite for junk food = more belly fat,”

2 Workout 4 Times A Weak

Well, workouts and exercises are not only to transform a bulgy body into an ideal body but also for burning fats that are living under your abdominal cavity.

Video by Gustavo Fring from Pexels

Do you know? You don’t utilize enough calories when you don’t move. Becoming a lazy lady means providing shelter to fats. Our bodies don’t waste calories because they are the unit of energy. It saves calories as fat, so you can use it later on.

These calories as fats get stored in available places. The lower side of the body is an ideal site where it stores fat. So if you want to avoid the frequent storage of fat in your belly, you need to move i.e.workout.

The best and easiest way to burn belly fat is walking, I mean continuous walking. You may be wondering how can walking help you out to reduce belly fat. Believe me, it can and it will.

How to add healthy fat to your diet

You’ve to walk for at least 75 minutes a week.

For more super results, I would recommend you to workout. Use each and every muscle of your body to burn fat. Leg lifts and crunches work best to reduce belly fat.

Also, notice that you have to work out continuously for 10 days to get instant results. If you feel demotivated, look at your belly then! (LOL)

3 Add Portion Control In Your Diet

In Portion control, you will take fewer calories than you use. It means that you have to consume less calories than your body uses. If you plan your diet like this, the body breaks the stored fat to use it as energy. And this is what burning fat means.

How to add healthy fat to your diet

Portion control doesn’t mean to intake food into portions. You have to measure the number of calories needed for your body. After calculating calories, you’ll set a target calorie amount which is lesser than the required calories, and divide them into your meal.

I would like you to watch this video if you don’t know about portion control. Healthy Eating-Portion Control.

Portion Control not only helps you to trim belly fat but also keeps you away from unhealthy foods. It is a great shortcut to get a good body posture in a short time. All it requires is persistency !

How to add healthy fat to your diet

If you’ve been lifting for what feels like forever and you haven’t noticed any significant growth in your muscle mass, it could be because you’re not consuming enough calories. But that’s no excuse to eat as many bacon cheeseburgers and milkshakes as you want.

“The biggest mistake I see is turning to low-nutritional-value foods to gain weight,” says Torey Armul, R.D., a spokesperson for the Academy of Nutrition and Dietetics. “It’s so tempting to reach for convenient high-calorie foods, like cookies, chips, soda, and packaged meals. You’ll gain weight, but not in a healthy way, and these foods don’t build healthy muscles, bones, and blood. In fact, they can ultimately increase fat mass, clog arteries, impair blood, and oxygen flow around the body and lead to poor heart health—which gets you further from your goals.”

Curious how to gain weight in a healthy and sustainable way? Here, Armul and Corey Peacock, Ph.D., C.S.C.S., an assistant professor of exercise and sports science at Nova Southeastern University, offer advice for how to add calories to your plate in a way that’ll help you gain weight the right way.

How to add healthy fat to your diet

The 13 Most Basic Rules of Clean Bulking

How to Gain Weight: 12 Ways to Add Muscle Without Fat

1. Increase Your Portion Sizes—Slightly

If you normally eat three eggs in the morning, try four. Or pour yourself a little more milk than normal. “Eat enough at your meal to feel satisfied but hungry or able to eat again within two to three hours,” recommends Armul (more on this on the next slide). Not only will this help you take in more calories overall, but it will also ensure you never feel like your gut is about to burst.

2. Eat Every 1-3 Hours

Although your breakfast, lunch, and dinner will be larger than normal, this is still a smart strategy. “It helps your body maintain a continuous stream of digestible energy, rather than trying to process large boluses of food,” says Armul.

3. Eat More Protein

Peacock notes that one study showed participants who consumed significantly more protein than the recommended daily allowance saw improvements in lean mass, body-fat percentage and fat mass. What’s more, they didn’t see any negative impact on their blood markers or kidney function. Peacock recommends taking your weight (in pounds) and eating that many grams of protein per day, although you should “feel free to increase from there.”

How to add healthy fat to your diet

Your 4-week Guaranteed Muscle Meal Plan

4. Time Your Protein Intake Correctly

“Strength training breaks down muscle tissue and, when the right nutrients are available, this tissue builds up bigger and stronger,” says Armul. “That’s why it’s important to refuel muscles by eating 15-20 grams of protein within 30-60 minutes of your strength workout.”

5. Drink Your Calories

While you don’t want to start chugging sugar-filled juices, Armul recommends sipping on protein shakes, milk, and/or healthy smoothies, all of which will help you take in extra calories. “You may also want to avoid drinking beverages with meals to allow more room for food,” she says.

6. Pour on the Oil

Canola, olive, or coconut oil can all be used as salad dressings or tossed with cooked protein or veggies—and they’re full of high-calorie fats (they contain about 120 calories per tablespoon). “Plus, they’re low-volume, so oils won’t fill you up as quickly as high-volume foods,” says Armul. “Choose oils like olive oil, sunflower oil, soybean oil, and canola oil, which are higher in heart-healthy mono- and polyunsaturated fats and lower in saturated fat.”

7. Limit Your Intake of Low-Cal Veggies…

While you don’t want to stop consuming them altogether—the vitamins and minerals they pack are important to helping you increase muscle mass—the fact is that you can fill up on leafy greens and other low-cal produce before you’ve taken in enough calories to really bulk up, says Peacock. “Juicing or shakes may be beneficial with these ‘super-foods,’ ” he adds.

How to add healthy fat to your diet

100 Ways to Burn Fat Fast

8. …But Feel Free to Eat More Caloric Ones

A sweet potato packs 112 calories, while an avocado has a relatively high 227. Dates and coconuts also pack more calories than you probably realize—so you don’t have to worry about limiting your intake of these as much, says Armul.

9. Load Up on Nut Butter

Aim to start consuming two to four more tablespoons of the nut butter of your choice to your daily diet, which will net you an extra 180-200 calories. “I think this is the easiest of all recommendations, as all you need is to take the jar with you, and have a spoon,” says Peacock, who recommends natural butters such as almond, cashew, or walnut butter.

10. Use Sauces Wisely

While Peacock points out that many sauces are heavily processed and have little-to-no nutritional value, Armul says they can be helpful to men trying to bulk up—provided you’re willing to read the nutrition label before you start pouring. “Adding sauce can increase the palatability of foods, which makes you want to eat more,” she says. “The more you enjoy your food, the more you want to eat. It’s important not to make eating feel like a chore or a negative experience.” Some smart choices: pesto, tahini sauce, peanut sauce, guacamole, and curry, all of which contain heart-healthy fats.

11. Add Beans to Every Meal

Your bedmate may not thank you, but your muscles will. “This high-fiber superfood can increase your dietary protein and caloric intake drastically,” says Peacock. One cup of black beans, for example, has about 220 calories and 14 grams of protein.

How to add healthy fat to your diet

The Leanest Meat Proteins, Ranked

12. Carboload on the Regular

Complex carbs are a great way to add calories—and give you extra energy, Peacock says. He recommends eating more brown rice and sweet potatoes—and quinoa is great, too, as it’s also a good source of protein. And if you can, try to eat the majority of your complex carbs within an hour and a half after your last (or only) workout of the day to refuel and keep your metabolism running efficiently.

Remember that, even if you follow all of these tips, you still won’t turn into Arnold Schwarzenegger (in his heyday) overnight. “Just like healthy weight loss takes time, healthy weight gain requires time, planning, and preparation,” says Armul.

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Get maximum nutrition and stay full longer with these salad add-ons.

Recently, researchers from Purdue University released a study that showed why fat is an essential part of any salad. They argued that low- and no-fat salad dressings made the vitamins and nutrients in greens and veggies less available to the body. That's because carotenoids-a class of nutrient that includes lutein, lycopene, beta-carotene and zeaxanthin-is fat soluble and can't be absorbed by the body unless it's delivered with some fat as well.

But that doesn't mean you should pull out the Ranch and blue cheese dressing just yet. Researchers discovered that certain types of fats were more efficient at drawing out the nutrients, meaning that a salad didn't have to become a high-fat affair.

"You can absorb significant amounts of carotenoids with saturated or polyunsaturated fats at low levels, but you would see more carotenoid absorption as you increase the amounts of those fats on a salad," said lead researcher Mario Ferruzzi, an associate professor of food science at Purdue, in a statement. The secret? Using monounsaturated fats, which aided nutrient absorption, even in a small portion size of three grams.

We covered the study here and readers weighed in about their favorite salad fats in the comments. Using those and a host of other options culled from the USDA database, we've compiled a list of great fats to include in your next salad to maximize vitamin absorption without overstepping your daily allowance:

Avocado

An avocado has 30 grams of unsaturated fat, and while estimates vary, about 16 of those are monounsaturated. That means that you need just one-quarter of one fruit-to get optimal lycopene, beta-carotene and other antioxidant absorption.

For many years, dietary fat has been overly vilified and unfairly blamed for many diseases. Saturated fats were long believed to be a primary cause of heart disease, but current research and population studies are now proving this to be false.

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Yep, that’s right folks. Saturated fats are no longer believed to cause heart disease. Previous recommendations to consume a low fat diet had serious flaws, and in fact, seemed to actually promote disease. Fat was also seen as the primary culprit in weight gain, even though we now know that a high-fat diet can actually promote weight loss.

While it’s true that fat is does have a greater calorie density, at 9 calories per gram of fat, (which is more than double the calories of protein and carbohydrates), it’s important to look beyond the calories and examine some of the many benefits of healthy fats.

Here are just some of the amazing health benefits we reap when we add healthy fats to our meals.

Prevent Hunger And Balance Blood Sugar

It takes much longer for fat to digest than non-fat foods, so including healthy fats in your diet will help keep you feeling satisfied for a longer period of time. Because fats help to slow down digestion, they help to decrease the glycemic load of meals and balance blood sugar, which in turn balances insulin. The presence of insulin helps to send a message to your brain signalling that you’re full. Consuming foods that keep blood sugar and insulin balanced help curb future cravings and hunger as well. Keeping insulin and blood sugar balanced also reduce your risks for insulin resistance and diabetes.

When it comes to eating a healthy diet, choose foods that are chockfull in healthy fats over processed sugars, every time. It’s now known that sugar, not fat, is the primary cause of obesity and heart disease.

Provide Energy

Your body has two preferred fuel sources: Fats and carbohydrates. Fats pack a fuel energy punch. One gram of fat provides nine calories of energy. This fact is part of the reason many people trying to lose weight avoid higher fat foods. But because the presence of fat in a meal increases satiety and manages blood sugar, most people will actually consume fewer overall calories when they include healthy fat in their meals. If you’re an endurance athlete, consider the fact that we only have about 1,200 calories of stored carbohydrates available to you during an event or training and about 80,000 calories of stored body fat available for fuel. Tapping into that fuel supply and training your body to utilize more fat as a fuel is an important option to explore.

Help With Nutrient Absorption

The presence of fat in your digestive tract improves the absorption of many nutrients. Disease fighting vitamins A,D,E, and K all benefit from the presence of fat. This is why people who consume extremely low fat diets often find themselves vitamin deficient.

Support Brain Health And Function

Your brain is predominantly made from fat and cholesterol. Not getting enough healthy fats in your diet robs your brain of the necessary building blocks it needs to function properly. Having enough of the essential fatty acids found in fatty fish, EPA and DHA in your diet will also help prevent mood disorders like depression and anxiety.

Fight Inflammation And Prevent Disease

When we think of inflammation we often think of a swollen joint after injury. But our bodies can be living in a state of chronic persistent inflammation. This inflammatory state increases your risks for many different diseases. Our understanding of this kind of inflammation is still developing, but to date we can link chronic inflammation to heart disease, many types of cancer, autoimmune disease, neurodegenerative disorders like Alzheimers and Parkinson’s, as well as mood disorders, including depression. Regularly including healthy fats in your diet is thought to help reduce chronic inflammation.

Sources Of Healthy Fats

To help you start adding some of these health supporting disease fighting healthy fats into your diet here is a list of some of the sources that I personally rely on and recommend to my clients. Coconut oil, extra virgin olive oil, grape seed oil, avocado oil, and organic butter or ghee are excellent sources of healthy fats to add to your diet. Also recommended are nuts and seeds, avocado, grass-feed organic meats, free-range eggs, olives, wild salmon and organic raw milk cheese.

How to add healthy fat to your diet

Avoiding fat to lose or maintain your weight? You’re doing it wrong. With cautions about the fat content in your diet, it’s easy to think the war against fat is raging. However, not all fats are created equal.

Although there are some fats we want to avoid, others are essential to a well-balanced diet and help us to absorb important fat-soluble vitamins to contribute to our overall well-being.

Bad Fats to Avoid

Heart disease is the second leading cause of death in Canada. [1] According to the Government of Canada’s 2017 report, about 2.4 million Canadian adults — that’s one in 12 — over the age of 20 live with diagnosed heart disease from 2012-2013. [2] This is important to consider when remembering that one of the risk factors for heart disease is eating foods containing trans fat. [3]

Trans fats are typically found in baked goods, margarine and even microwave popcorn. In 2018, the Government of Canada took a major step to issue a ban on artificial trans fats in food sold in Canada to help improve the health of Canadians. [4] However, some products produced before the ban may still be sold and it is important to read the labels when you’re purchasing food products. Consumption of saturated fats, found in many red meats, butter, cheese and other dairy foods, should also be avoided or at the very least limited as much as possible.

How to add healthy fat to your diet

Adding More Good Fats in Your Diet

Monounsaturated fats, on the other hand, are considered beneficial, helping to reduce your risk of heart disease and stroke while also helping to manage your weight. [5] Found in foods like olive oil, avocados and nuts like almonds, pistachios, cashews, pecans and hazelnuts, adding more of these foods to your diet will provide many health benefits.

Polyunsaturated fats, found in foods like walnuts, flax seeds and fish, are the other good fats you want to consider incorporating into your diet. [5] Like monounsaturated fats, these fats also help with weight management by controlling blood sugar, while also helping to reduce bad cholesterol levels in your blood, which can help to lower your risk of heart disease and stroke. [6] Polyunsaturated fats include omega-3 and omega-6 fats, which are essential fatty acids required for proper brain function and cell growth. Our bodies can’t produce these, so we need to make sure we’re getting enough from our diet.

How to add healthy fat to your diet

The good news is incorporating these types of good fats into your diet isn’t difficult. Here are five ways.

1. Toss it in

Eating a salad a day is a great way to stay in tip-top shape! A big bowl of fresh fruits and vegetables helps to ensure we are not only getting our daily servings of these important foods (which many of us have a hard time doing) but also is packed full of beneficial fibre, vitamins and minerals.

A big bowl of veggies might not leave you satisfied, and that’s often because the fats are missing. Fats help us feel full — topping your salad with nuts, seeds and avocado is a great place to start. You can also make your own salad dressing with olive, flax or avocado oil, plus some vinegar, lemon and herbs. Finally, for a super omega-3 boost, top your salad with grilled wild salmon.

2. Blend it

Did you know chia seeds contain more omega-3s than salmon when compared gram for gram? Fast-track your way to optimal health by tossing chia seeds into your next smoothie. Twenty-eight grams of chia seeds pack a powerful nutritional punch, giving you fibre, protein, omega-3s and 18 per cent of your recommended daily amount of calcium.

3. Get Fishy

How to add healthy fat to your diet

The debate over farmed versus wild salmon may have you sitting on the fence when it comes to eating salmon. To ease your conscience, it’s recommended you eat sustainably sourced salmon at least twice a week to benefit from its high levels of omega-3 fats, EPA and DHA.

4. Wrap it

How to add healthy fat to your diet

If you lead a go-go-go lifestyle, wraps are a great option. Tuck generous slices of avocado with assorted vegetables into a tortilla wrap to work monounsaturated fatty acids into your day. You’ll feel satiated, too: avocados contain oleic acid, a healthy fat that triggers a message to your brain telling it you’re full.

5. Swap it

You may currently be eating meals filled with trans or saturated fats that you could easily switch out for healthier monounsaturated or polyunsaturated fats. Here are a few examples:

  • When cooking foods that require high heat, use avocado, sesame or grapeseed oil instead of butter, margarine or lard.
  • Swap unhealthy snacks, such as cookies and chips, for nuts, seeds or avocado on healthy crackers.
  • Swap the Saturday night steak for omega-3-packed fish like salmon, lake trout or mackerel.

If you’re finding it difficult to incorporate these fatty foods into your meals, consider adding a supplement in the form of an oil or capsule to your daily regimen to make sure you’re getting the healthy fats that are good for your body. You can find a variety of options available at your local CHFA Member health food store.

  1. Statistics Canada. (2017). Table 102-0561 – Leading causes of death, total population, by age group and sex, Canada. CANSIM (death database). Retrieved from http://www5.statcan.gc.ca/cansim/a26?lang=eng&id=1020561.
  2. Public Health Agency of Canada. (2018). Report from the Canadian Chronic Disease Surveillance System: Heart disease in Canada, 2018. Retrieved from https://www.canada.ca/en/public-health/services/publications/diseases-conditions/report-heart-disease-Canada-2018.html#fn3
  3. Clarke R. (2014). Trans fatty acids and coronary heart disease. BMJ. 2006 Jul 29; 333(7561): 214. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1523500/
  4. Public Health Agency of Canada. (2019). Fats. Retrieved from https://www.canada.ca/en/health-canada/services/nutrients/fats.html
  5. Government of Canada. (2019). Canada’s Food Guide: Choose foods with healthy fats. Date modified: 2019-12-23. Retrieved from https://food-guide.canada.ca/en/healthy-eating-recommendations/make-it-a-habit-to-eat-vegetables-fruit-whole-grains-and-protein-foods/choosing-foods-with-healthy-fats/
  6. Imamura F, Micha R, Wu JHY, de Oliveira Otto MC, Otite FO, Abioye AI, et al. (2016) Effects of Saturated Fat, Polyunsaturated Fat, Monounsaturated Fat, and Carbohydrate on Glucose-Insulin Homeostasis: A Systematic Review and Meta-analysis of Randomised Controlled Feeding Trials. PLoS Med 13(7): e1002087. Retrieved from https://doi.org/10.1371/journal.pmed.1002087

As part of the senior leadership team, Michelle develops implements and leads communication initiatives that support the strategic priorities of the Association. She is responsible for overseeing the integrated communications strategy including both internal and external communications, the management of all public relations, marketing, advertising and member communications.

This advice is geared toward enabling you to lower your fat consumption. The typical person eats too much fat, a variable that is linked to various health issues, including cancer. Diets that are rich in fat are related to colon and breast cancer, with a few studies linking fat to prostate cancer at the same time. Read this article and know how to reduce fat intake in your diet with 11 tips.

Many of men and women brings their fat intakes down into a healthful range by making several alterations in how that they cook, shop, and prepare the foods they eat.

Now days, it is getting better and simpler to control the level of fat you have. The fat content of foods are at present accessible through leaflets given out by food companies as well as fast food restaurants and through the nutrition label.

Know the Diet to Reduce Fat Percentage in Body:

It’s possible for you to take advantage of this advice on nourishment by comparing products and food brands to choose lower fat foods. When you’ve got a rough idea of just what a healthy consumption of fat is, you will understand what you can have and what you can’t.

The quantity of fat you consume will change. Some days and some meals is likely to be greater in fat than many others. High fat meals may be kept in line with healthful eating so long as you balance so. The typical fat consumption on the course of months and weeks is vital, not the fat consumption of food and each meal you have. Read more about diet to reduce fat percentage in body.

High active adults who have higher calorie needs and younger adults can probably eat a bit more fat. Elderly adults and people which aren’t really energetic should aim to get a reduced fat consumption. By doing this, prevent the various issues that fat is connected with and it is possible to control your fat intake.

11 Tips on How to Reduce Fat Intake in Your Diet:

1. Remove Junk Food: Most junk food is loaded with fat. You should seek out a different way to obtain food for those who own a custom of eating these foods on a regular basis. Listed below are a couple of instances of fat content in certain fast food items that are popular, burger, hot dog, French fries etc.

2. Using Baking Techniques: Baking food can lead to a dish that’s lower in fat and calories than other cooking techniques like frying. When you fry a food, you will need to add oil or butter which gets absorbed to the food. Grilling can also be a much better choice (though more time consuming).

3. Select the Correct Fats: Instead of constantly eschewing fat, sometimes contain more healthy fats in what you eat. Contain baked or broiled oily fish like herring, sardines, salmon, and mackerel in your meals minimum three times weekly. Fish gives you vital omega-3 fatty acids which may protect against cardiovascular disease. A few of pistachios, cashews, walnuts, and almonds make filling bites which have healthful fats. The avocados in sandwiches or your salads offer healthful monounsaturated fats which may help lower amounts of risky cholesterol.

4. Purchase Low Fat Foods: While eating out, just order grilled, roasted, broiled, boiled and baked foods over deep fried foods. Ignore dishes with hearty, creamy sauces which are packed in fat. Always ask for dressing on the side instead of on your salad if you choose a salad. Pick fat free or low-fat ice cream. Eventually, be careful about portion control as well as just eat a proper serving size.

5. Beware of Hidden Fat: Fat exists in several foods like mayo, cheese, yogurt, sour milk, cream and salad dressings. Go for the low-fat fat-free, skim or versions of those foods to restrict your fat consumption. It’s possible for you to make salad dressing using herbs, spices, vinegar and fresh lemon juice instead of oils to include flavor to your own food.

6. Read Food Labels: Read food labels as you do not buy foods that record fat among the primary ingredients on the food label, or if calories from fat are high. Also, avoid foods that have less fat, but make up for it with huge amounts of sugar.

7. Avoid Processed Foods: Limitation foods to an occasional treat, as they’re generally rich in fat. Some of them are doughnuts, pastries, ice creams, cheesecakes, hot dogs, bacon and sausages.

8. Remove Extra Fat: Cook stews, soups, gravies, and chili several hours prior to the meal as well as cool them in fridge. Take away the fat layer which solidifies to decrease the fat part of the dishes. To reduce quantity of fat in meats that are cooked, put the meat in a roasting pot. Losing the fat which drips to the pan while you bake, grill or broil the meat aids reduce your fat consumption.

9. Select Lean Meats: Lower consumption of fat by buying lean cuts of meat and meat that’s not greatly marbled. Take away all visible fat from meat, along with skin from poultry before cooking to cut back fat consumption. You may also use lean ground turkey rather than ground beef or pork for making spaghetti Bolognese or meat loaf.

10. Cook at Home: Cooking in the home provides you with more control on the quantity of fat you consume. Steam, boil or microwave vegetables to prepare them fat free, or sauté them in a little bit of healthful fat, like olive oil. These fat free or low-fat vegetables create a wholesome accompaniment to your own principal entree.

How to add healthy fat to your diet

11. Bite on Fruits and Vegetables: Raw vegetables and fresh fruits, like pears, apples, oranges, carrots, cucumbers, tomatoes and celery, make for more healthy bites than biscuits and chips. Additionally they offer you many vitamins, minerals and phytochemicals as well as being free of fat.

Final Words:

You have learned how to reduce fat intake in your diet with 11 tips. What is your view on this? Do like to add more tips, then just don’t forget to comment on this post and help others.

How to add healthy fat to your dietWith so much in the news recently about the saturated fat and heart disease myth I thought it would be a good idea to talk about why it’s important to add healthy fats to your detox diet as well as the diet you are going to eat afterwards.

Saturated fat has been demonized for decades and many folk have been avoiding it but eating unhealthy fat in its place with dire consequences. It’s time to put the record straight.

It’s an indisputable fact that you need to eat a variety of healthy fats to have a healthy functioning body. Dietary fat takes a predominate role in many bodily processes including detox.

Both essential fatty acids Omega 3 and Omega 6 are needed for the production of hormone like substances called prostaglandins. They regulate many body functions including inflammation (the underlying cause of many chronic diseases), and directly regulate production of the sex hormones.

Healthy cells need healthy fats

Healthy saturated and unsaturated fats are needed to form the cell walls (membranes) throughout your body. Healthy cell walls keep out invaders like viruses and bacteria.

A proper ratio of fats in the cell wall is needed to enable the flow of toxic waste out of your cells and allow the nutrients in. In this way they are responsible for the detoxification of your cells.

Your liver needs essential fatty acids for all its many functions of including detox. Saturated fat has been shown to protect the liver from alcohol and medications, including acetaminophen and other drugs commonly used for pain and arthritis.

Myelin, a type of fat, shields your nerves, speeding up and containing the signals. Without this fat insulation, the signals dissipate, the electrical signals shoot out erratically, and you would behave like a jumpy nervous person.

Are you brainy enough?

Your brain, the fattiest organ in your body, is two-thirds fat. It’s made up of Omega 3 and 6 essential fatty acids and saturated fat. Your body cannot manufacture the essential fatty acids so they must be obtained through food. The signals and memory function rely on fats for their very existence.

This is one reason that low fat diets don’t work for long. Your body will develop functional problems because of the need for healthy fats. Your brain and body regulators become starved for healthy fats. Research is being done on this to see if there is a connection with Alzheimer’s disease.

Body fat

Healthy fats also insulate your body with a thin layer just under the skin called subcutaneous fat. This gives your skin a soft, youthful appearance and the fatty acids keep your skin moist and supple.

Many vitamins are fat soluble, so you need to eat fats to absorb A, D, E, and K from your food.

Many of our organs are cushioned with fat and it helps hold our heart, kidneys and intestines in place and protects them. This protective fat is the last to be burned for fuel by the body.

Dangers of visceral fat

Even though saturated fat is not the baddie it has been made out to be you cannot eat it with gay abandon because it can build up as visceral fat which is the internal fat that wraps itself around your heart, liver, kidneys and pancreas, and streaks through your muscles. This fat is different than the fat that holds your organs in place.

Visceral fat behaves differently than the fat that lies just below the skin and is known to cause inflammation in the colon and the artery walls, and is a major cause of heart disease, diabetes and some types of cancer. It is very hard to lose but low carb diets combined with higher health fats have been shown to help reduce it.

So you see you need to eat fat to maintain the functioning of your body systems. While adding healthy fats to your diet, don’t forget that you must eat all fats in moderation. Fats have 9 calories per gram as opposed to proteins and carbohydrates that have 4 calories per gram. Too much fat can make you fat, so choosing healthy fats is not enough. Balance in your diet is still important for natural detox and to remain healthy overall.

Best healthy fats

The best healthy fats to eat for a detox diet and afterwards are these:

You get essential Omega 3 fatty acids from small oily fish such as wild salmon, sardines, mackerel, herring, sea trout. Larger varieties of oily fish accumulate mercury, a toxin, so it’s best to avoid them.

Other healthy fats are butter from grass fed cows, coconut oil, extra virgin olive oil, organic eggs, unsalted and unroasted fresh nuts (not peanuts), seeds, avocados, olives and full fat live yogurt.

If you are going to eat red meat, which is usually excluded on most detox plans, be sure to look for meat from grass fed animals which has a better ratio of the fats that are needed for health than commercially reared animals. It’s also low in fats that have been linked with disease

Did you know you could eat all these healthy fats when you are on a detox diet?

You might already know that you should limit your saturated fat intake to no more than 10 percent of your total daily calories. Why? Because it raises your cholesterol and is bad for your heart. So, if you're eating 2,000 calories a day, that's 22 grams of saturated fat.

Here are some easy-and delicious-ways to slash saturated fat and incorporate more "good" unsaturated fats into your diet. Try these 6 tips and you'll save a whopping 31 grams of saturated fat.

Brierley Wright, M.S., R.D., Nutrition Editor, EatingWell

1. Replace Cheese with Avocado

Swapping out a piece of cheese from a sandwich and replacing it with avocado can save you 5 grams of saturated fat, plus provide some good-for-you unsaturated fats. A slice of cheese contains 6 grams of saturated fat, while one-quarter of an avocado has just 1 gram (plus 3 grams fiber).

2. Cook with Oil Instead of Butter

Whether you are cooking or baking, subbing canola oil for butter will save you 6 grams of saturated fat per tablespoon. One tablespoon of butter contains 7 grams of saturated fat, while the same amount of canola oil delivers just 1 gram. And 1 tablespoon of olive oil has 2 grams.

Overall, an easy way to guide your oil choice is to look for one that's liquid at room temperature. That means it's mostly made of healthy unsaturated fats; solid ones, such as coconut oil and palm oil, are mostly saturated fat.

3. Opt For Fish Over a Burger

Although red meat is a good way to get protein and iron into your diet, it delivers a fair amount of saturated fat. One 3-ounce hamburger contains 4.5 grams of saturated fat. Trading that hamburger for a same-size piece of salmon will save you over 3 grams of saturated fat. And salmon also delivers heart-healthy omega-3 fats.

4. Top Your Salad with Nuts Instead of Cheese

At EatingWell, we like to add a little fat to our salads: it gives them more staying power, and also helps you absorb more of the nutrients in the vegetables. Instead of adding cheese, try a small serving of nuts. You'll save 5 grams of saturated fat (an ounce of cheese = 6 grams saturated fat and 1 ounce nuts = 1 gram saturated fat).

5. Choose Lower-Fat Milk and Yogurt

Choosing fat-free or low-fat dairy products and nixing the full-fat versions is one of the easiest ways to cut saturated fat from your diet. Choosing skim milk instead of whole saves 5 grams of saturated fat per cup. Prefer 1% milk? A cup contains 1.5 grams of saturated fat, whereas a cup of whole milk boasts 5 grams. Replacing full-fat yogurt with low-fat yogurt saves 4.5 grams.

6. Spread Peanut Butter, not Cream Cheese

Peanut butter and cream cheese are both tasty additions to a piece of toast or a bagel. But choosing peanut butter over cream cheese will save you 3 grams of saturated fat: 2 tablespoons peanut butter contains 2.5 grams saturated fat while 2 tablespoons cream cheese has 5.5 grams.

Overall, remember that fats-whether they're saturated or unsaturated-deliver a lot of calories in a small amount, so even when you're choosing healthier fats, use them in moderation.