Hey Live Leaners, in the last video we talked about my favourite healthy sources of protein. After the aniracetam intro I’m going to share with you my favourite healthy sources of fat’¦yes’¦FAT! Stay tuned. In today’s episode I’m going to share with you my favourite healthy sources of fat.
If you avoid all sources of dietary fat because you don’t want to gain more weight or increase your risk of heart disease…
You must still be living in 1984.
One of the biggest misconceptions in the fitness biz is that you should follow a low fat diet to lose fat and reduce your risk of disease.
What do I say to that?
Welcome to the year 2013.
When it comes to dietary fat, the most important thing is deciphering between healthy sources of fat and unhealthy sources of fat.
First up is saturated fat. Evil right?
There has never been any credible, DIRECT correlation that natural forms of saturated fat from animals causes heart disease. This highly flawed study that created all the negativity around saturated fat was led by Ancel Keys the tao of badass . Just google his name to read how flawed this study actually was.
In fact the polynesian culture has some of the highest saturated fat content in their diet, yet they have very few cases of heart disease.
Saturated fat is an excellent source of energy, provides the body with nutrients that are critical to your health, and helps prevent oxidative damage to your cells.
Not only this, but saturated fat is an integral part of your cells membrane.
So stop hating on saturated fat!
I’m talking about the chemically altered, man made fats, that are toxic evil.
Partially hydrogenated, hydrogenated, and trans fats.
These are the most dangerous things to today’s diet.
And what’s most scary is they’re found in almost every processed food in the supermarket.
Up to 40% of all food in the supermarket contains one of these evil toxic fats.
– Frozen dinners
– Many cereals
– Many breads
…and the list goes on.
These man made fats are foreign to the body, wreak havoc on your cells, increase inflammation in the body, and causes aging and cancer.
But these aren’t the only bad guys.
A high intake of unstable polyunsaturated fats can also wreck havoc on your body. It can:
– Increase oxidation in the body, especially when heated
– Cause hormonal issues with your thyroid, thus slowing your metabolism
– Lower energy levels
– Lower HDL, the healthy cholesterol, and increase LDL, the bad cholesterol
Stay away from vegetable oils such as:
– Canola oil
– Vegetable shortening
– Corn oil
– Safflower oil
– Sunflower oil
– Soybean oil
– Cottonseed oil
Heavy consumption of these unstable polyunsaturated can also contribute to insulin resistance, obesity, diabetes, heart disease, cancer, immune problems, and other inflammation issues like arthritis.
Now what about the healthy fats?
Healthy forms of fat like omega 3s and monounsaturated fats can keep you satiated thus reducing hunger. They have little to no negative impact on your blood sugar and insulin levels and actually encourage your body to use stored fat as fuel for energy.
Omega 3s also support heart, brain, and skin health, as well as supporting a healthy immune system.
The list goes on’¦
They improve blood circulation, reduces inflammation and blood pressure, supports healthy cholesterol and triglyceride levels, and on and on.
Unfortunately the western diet is very high in the consumption of the unstable polyunsaturated fats that I listed above. These foods are high in omega 6 fats which has caused a huge imbalance in the omega 6 to omega 3 ratio.
Ideally you want a 2:1 ratio of omega 6s to 3s. The modern diet is now closer to 20:1.
This higher ratio hormonally promotes more fat storage and an increase in inflammation throughout the body.
To help bring this ratio more inline, I focus on my fav healthy sources of fats such as:
– oily cold water fish
– omega 3 supplements (go to my “Items I Dig” page for 25% discount of my favorite fish oil product)
– grass fed meat
– free range eggs
Other healthy sources of fats in moderation include:
– Nuts: macadamia (best due to their 06 to 03 ratio), almonds, hazelnuts, pecans, pine nuts, pistachios, walnuts
– Raw Nut Butters (with one ingredient)
– Seeds – pumpkin seeds (best due to their 06 to 03 ratio), flaxseeds, chia seeds, and sunflower seeds.
– Raw Seed Butter (with one ingredient)
Side Note: peanuts are not actually a nut. they’re a legume and have been known to be an allergenic and can actually produce a potent carcinogen in the body. So I avoid peanuts and peanut butter.
I know this is a controversial topic that some of you may disagree with. Please do the research for yourself and learn which fats are in fact healthy and which you should avoid. Do this rather than just following the conventional hype that scares you from consuming the staples that has been in humans diets for centuries.
I’ll leave you with this’¦
By avoiding healthy sources of fat, you’ll be increasing your risk of cancer, heart disease, and obesity. By eating healthy sources of fat, you’ll be helping prevent heart disease and cancer.
During the next video, I’m going to share my fav sources of carbohydrates. We’ll talk to you then.
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– What’s your favorite fat source?
– Does saturated fat scare you?
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.