Are you tired of calorie restricting meals and fad diets? Exhausted from ongoing trips to the gym that seem to never give you results? You may need to eat more FAT.
Ever had an experience like this guy? I can relate. As a kid, I had my fair share of “hangry” episodes. My family always joked that if I was irritable, feed me. I would experience extreme highs and lows with my mood. My blood sugar would crash and the “hangry” behaviours would emerge. I had no idea that it was related to the type of food I was eating.
Breakfasts consisted of sugary cereals, glutenous bagels with cream cheese, toast with sugar packed jam….all downed with a big glass of sugar loaded orange juice. It’s no wonder my body was pissed off! Also, makes me wonder about all those kids diagnosed with ADD….maybe they just had constant sugar overload. But I digress!
Adding more fat to my meals has been a real GAME CHANGER. I stay full for longer, don’t snack as much, don’t get the highs and lows associated with fat lacking meals, and have better mental clarity too!! Want to know how to add more fat to your meals? Here are four great options:
Avocados are very high up on the list of good fats. Spread avocado on toast with a sprinkling of lemon and sea salt, or add to salads for a creamy yummy treat. How much to eat? The popularity of avocados in recent years has sparked some debate over what an appropriate serving size is (the entire fruit is not meant to be eaten in one sitting as it’s very high in calories and fat). Try sticking to 1/2 of avocado per day, increasing it to 1 per day if you are really active or more athletic body type. (The other half of the avocado will go brown from being exposed to air. It’s entirely okay to eat, but if the brown colour turns you off, sprinkle some lemon or other citrus on the exposed avocado flesh before wrapping in cling wrap and putting in the fridge).
Serving: 1/2 avocado Total Fat: 22g Total Calories: 24
I was not a fan of almonds until I bought raw, unprocessed, organic ones. They are amazing. Try to buy raw almonds without any added sugars, salts or flavourings. There are a lot of pre packaged almond ‘mixes’ at the store – avoid these. Almonds are great in salads, oatmeal, smoothies, or crushed up with some almond flour and eggs as a healthier substitute for Shake n Bake. They can also be eaten as a mid day snack to get you through the afternoon slump.
Serving: 1/4 cup Total Fat: 14g Total Calories: 163
3. Olive Oil
An awesome source of antioxidants and monounsaturated fats, olive oil makes a regular appearance in Mediterranean diets (and those guys live a REALLY long time). When buying EVO, pay attention to the quality. Many of the oils on grocery stores are diluted with cheaper oils, or have oil extraction methods that reduce all the great nutritional benefits we are trying to reap. Look for pure, extra virgin, cold pressed olive oil. Oh, and buy in bulk! You will save more in the long run and this stuff is a staple in kitchens so don’t worry, you will use it up. Store in a cool dry place. Uses for EVO are endless….the most popular one being for salad dressings.
Serving: 1 Tbsp Total Fat: 13g Total Calories: 119
4. Fatty fish
Some fish, like salmon and sardines, are full of good fat. They are a great source of Omega 3 fatty acids, vitamin B12, selenium, and vitamin D. Try to buy wild as opposed to farmed fish, it usually has a higher nutritional content. Salmon fillets are one of the easiest things to bake – through some lemon and salt or lemon and dill on the fillet, put in foil and put in the oven or on the BBQ. Serve with a side salad. You can use leftover fillets to make salmon cakes. (Or feed them to the cat, which is what usually happens in my house).
Serving: 1/2 fillet (palm size) Total Fat: 13g Total Calories: 280
And a bonus item…
Full fat greek yogurt
Not typically found on a list of ‘high fat foods’, full fat greek yogurt is a great thing to have in your fridge. Quick, easy, and versatile it’s a good source of fat AND protein which is another superhero you want onside in the battle to stay fuller longer. Unfortunately 95% of yogurts on grocery shelves are full of added sugar, ‘zero fat,’ and really just not that healthy for you. Try to buy plain, organic, full fat greek yogurt. It’s actually kinda hard to find full fat yogurt, with so many advertising 0% fat, but the natural food stores should carry it. For those of you who are lactose intolerant, there are brands which are lactose free. Stay away from the ‘reduced fat’ marketing ploys….they likely have added sugar to compensate, which will just end up making you more fat….ha, that’s kinda funny.
There you have it. I GUARANTEE if you add these things to your meal plan you will feel better, slimmer and be a happier version of YOU! 🙂 (Notice the lack of the word “diet” in that sentence. Diets are not productive. Don’t diet. Just make small lifestyle changes that, over time, compound to big results). So go ahead, EAT FAT!