Eating too much of anything will lead to weight gain but when people are trying to lose weight the macro-nutrient they mistakenly reduce or cut out completely is healthy fats. Healthy fats are super-critical to a healthy metabolism by helping us feel full, it fuels our bodies and the right kinds can help manage inflammation which helps us burn fat!
Nuts, seeds and oils (like coconut, flax and almond) are all great sources of healthy fat. Some animal fat is even beneficial as long as it comes from organic sources. While nuts are a GREAT source of healthy fat. They’re sometimes mistaken for a protein source, and although they do have some protein, it isn’t a complete protein source, nor is there enough to meet an individual’s needs without taking in a significant amount of extra fat.
It’s also important to remember a little bit goes a long way with healthy fats and it’s important to understand servings sizes as 1 gram of fat contains 9 calories. 1 oz. of almonds (about 21) is A LOT different than “umm, about 1 oz.??” If you are not sure what 1 oz. of almonds or 2 tbsp. of peanut butter looks like you might want to measure it out. As important as healthy fats are, at 9 calories per gram it's easy to overdo it!
As stated above, healthy fats like omega 3 help reduce inflammation. Low-level, chronic inflammation appears to be a significant contributor to heart disease, weight gain and has even been linked to an increase risk for many types of cancer. One way we increase the level of inflammation in our bodies is through our diet. Many of the oils we consume, such as vegetables oils and fat from conventionally farmed animal proteins contain high amounts of omega-6 fatty acids, some of which contribute to inflammation. Inflammation can also come from not eating enough protein and vegetables as well as from not drinking enough water, getting enough sleep and stress.
Because omega-3 fatty acids found in fish reduce inflammation and are harder to come by, their supplementation is recommended to maintain a healthy balance. Here at Fuse Fitness Coaching we carry and recommend OmegaPlex which has 600 mg of EPA and 400 mg of DHA, the two oils essential in a quality Omega 3 supplement. While MNS does come 1-2 OmegaPlex capsules, we typically recommend 2-3 capsules two to three times a day to manage inflammation. Talk to a Fuse Fitness Coach today about OmegaPlex.
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Have a great week!