If you want to achieve lean muscle, greater definition and a slim frame, eat more fat! The truth is, ‘good’ fats such as olive oil, nuts and avocado support your metabolism, assist in a healthier body composition and even produce muscle gain. Learn about seven of the healthiest fats you can eat, and delicious recipe ideas for each.
Olive Oil
Olive oil is the perfect healthy staple to keep in your kitchen at all times. In fact, a recent study showed that taking in more fat (with low carb choices) can allow you to lose as much weight as a low-fat diet. The added benefit to ingesting more fat? A better insulin response, and an overall control over your cravings. To cook the perfect roasted chicken, set the oven at 450 degrees. Drizzle ¼ tablespoon of olive oil on two chicken breasts, sprinkle with salt, pepper and paprika and cook for 15 minutes.
coconut-oil-on-wooden-spoon-2090576_640Coconut Oil
Coconut oil has become a trending food lately, and there’s a good reason for it! It’s mild in flavor, highly versatile, and is considered one of the most satisfying foods (when paired with protein.) One of the best things about ‘good’ fats is that fat, like fiber, is filling. It can curb your hunger, and coconut oil is known as one of the greatest, ‘filling’ fats of all! When baking, replace butter with coconut oil and enjoy cookies or cake without the added guilt!
Avocado and Eggs
Avocado is one of the best foods you can eat—containing vitamins C, K, E and potassium. In fact, avocados contain more potassium than bananas, while whole eggs (yolks are a healthy fat) supply your body with better brain function. To make an easy breakfast, make smashed avocado and egg toast. Here’s how to do it:
• Start heating a skillet on medium. Drizzle the skillet with just a bit of olive oil (just enough to coat), and fry an egg (and amazing source of fat) for two minutes.
• Toast a piece of bread, and ‘smash’ half an avocado on top.
• Place the hot, fried egg on top of the avocado toast, sprinkle with salt and pepper, and enjoy!
Dark Chocolate and Nuts
Dark chocolate and nuts are both healthy fats that your body not only craves, but needs to fill you up, support your metabolism and please your taste buds! For a sweet mid-afternoon treat, prepare melted dark chocolate chips in a small bowl. On a lined baking sheet, line up a couple handfuls of almonds, and drizzle the dark chocolate on top. Chill in the fridge, and prepare in snack size bags for a healthy desert at work!
Ghee, otherwise known as clarified butter, is another excellent source of healthy, brain boosting fats your entire body needs. Do you love the taste of fried foods? Sautéing or ‘frying’ chicken, shrimp or beef in ghee gives off the crisp flavor, without unwanted artery clogging fat. In addition, it can also reduce inflammation and act as a digestion aid. Simply pick from any of our ‘good’ fats list, and eat without the guilt!