In the world of fitness and health, it can be very difficult to sort out claims that are true and claims that are false. The topic of fat loss is filled with misinformation and more often than not, it leads individuals to make drastic, unnecessary change to their lifestyle. One of the biggest myths when it comes to fat loss is the claim that you need to avoid eating as much dietary fat as possible. Studies show that in order for your body to function in a healthy way, at least 15-30% of your total calorie intake should come from healthy fat sources. (1) A better claim for fat-loss-nutrition would be to lessen fat intake from processed, unhealthy food and consume at least 15-20% of total calories from good fat sources in order to lose weight effectively and in a healthy manner.
Healthy vs. Unhealthy Fat Sources
- Now you might be wondering how to tell apart the healthy fat sources from the unhealthy fat sources. Here are a few important tips that may help you remember.
- Most of the food that comes from fast food establishments are high in unhealthy fat.
- Fat from red meat or even poultry is considered unhealthy when consumed in high amounts.
- Processed food tends to be high in unhealthy fat.
- Trans fat or trans-unsaturated fatty acids is very unhealthy and should be avoided as much as possible since it raises LDL (bad cholesterol) and lowers HDL (good cholesterol).
- Food high in monounsaturated fat is considered as healthy fats.
- Canola, olive, sunflower, peanut and sesame oil are oils high in monounsaturated fat.
- Fat from fish, fruits, seeds and nuts are good sources of healthy fat.
The Fat Melting Oil
Is there really such a thing? The answer is yes! MCT oil has been proven by countless studies to provide you with many positive health benefits such as boosting cardiovascular health, and supporting good digestion and nutrient absorption. It contains antibacterial properties, and it can help with weight loss or fat loss. When compared to long-chain triglycerides (LCTs), MCT is more readily used by the body for energy which has a thermogenic effect favorable for fat loss. (2)
Read more: How did colonists react to tea act
Coconut oil is one of the best sources of MCT oil. In fact, about 62-65% of coconut oil is made up of MCT oil. It’s no coincidence that parts of the world where the consumption of coconut is greater have healthier populations. Coconut and its oil is not just healthy and good for fat loss, but it adds an exotic new flavor to any dish or beverage.
Read more: you are what you eat smoothies
This amazing smoothie is packed with healthy fats and has a delicious tropical twist that will leave you begging for more! Just so you have an idea how wonderful this smoothie tastes, you get a mild earthy flavor from brewed and chilled green tea, sweetness from fresh or frozen pineapple and dates, a tart flavor from frozen cherries, a citrus taste from grapefruit, creaminess from chopped avocado, a hint of spice from ground ginger, and a subtle taste of cinnamon.
Who needs store-bought weight loss smoothies when you can make your own coconut oil and pineapple smoothie that’s just as good, if not better, for burning fat. One of the best things about this smoothie is that it takes barely any time to prepare. In fact, 5 minutes is all you need! Just put 1 cup of chilled green tea, ½ a cup of chopped pineapple (fresh or frozen), ½ a cup of frozen cherries, ½ a chopped red grapefruit, ¼ a cup of chopped avocado, 1 ½ teaspoons of melted coconut oil, 1/8 a teaspoon of ground cinnamon, 1 or 2 pitted dates, and ½ to 1 cup of ice in a blender. Pulse the ingredients until the mixture comes out smooth. Make sure to serve the smoothie cold.
Lessening unhealthy fat sources and replacing them with good fat sources will help with fat burning and will also keep your body healthy. This coconut oil and pineapple smoothie is loaded with healthy fats and essential nutrients to keep your body and taste buds happy.
Read more: How to make instant coffee taste better