Top 10 Healthy High Fat Foods
Are your stress hormones playing a role in preventing your weight loss?
Insulin resistance is the reason half of the clients that come to me for weight loss haven't been able to lose weight. This is due to the loads of refined carbohydrates and sugar that we consume these days but also chronic stress.
When you're operating under levels of high stress it increases your cortisol (fight or flight stress hormone) which in turn raises blood sugar which prompts your body to secrete insulin. When operating under chronic stress your body has to constantly pump out insulin to bring the body back to balanced (this is called homeostasis).
According to the CDC more than 1 in 3 Americans have pre-diabetes and of those with pre-diabetes more than 84% of them don't know they have it.
I've been getting a lot of questions lately on stress, anxiety, depression, low energy levels, abdominal fat, etc. These can all be connected with insulin resistance and you might have one or all of the sign/symptoms. Most people who battling insulin resistance don't even know they have it!
People with insulin resistance thrive on a high fat low refined carb/sugar diet. I help my clients to bridge the gap between high fat/low carb diets so they get plenty of fiber and their cholesterol doesn't go shooting through the roof. I know that a diet has to be part of your lifestyle in order for it to be sustained over time so my clients follow a moderate low carb diet which gives them room to enjoy the treats they love in moderation!
Below I've listed some of my favorite fats that I use with my clients in my 1:1 coaching program that helps them to feel full and balanced. Goodbye hangry emotional eating and hello full and satisfied!
1. Coconut Oil/Shredded unsweetened coconut
Coconut oil used to get a bad rap because it's high in saturated fat, but recent studies have shown it's incredible health benefits. In fact, some consider it a superfood. The saturated fat in coconut oil actually raises the good cholesterol (HDL) and helps convert the bad cholesterol (LDL) into good cholesterols. Coconut oil also helps reduce inflammation, improves memory and brain function, improves energy and endurance, helps balance insulin reactions, and more.
Use coconut oil in cooking (it's great for high-heat cooking), substitute it for butter in baking, or blend it in coffee for bulletproof coffee.
2. Love Good Fats Bar or Raw Rev Glo Bar
For a satisfying snack on-the-go, these bars are the best! So many bars are packed with carbs and sugar that spike blood sugar and don't properly fuel you. When I recommend a bar, I look for ones that are high in protein and healthy fats and low in carbs. Both of these bars fit the bill.
Love Good Fats bars are low in sugar, high in fat, and packed with protein. Also, they are delicious! Sweetened with stevia, these bars only have 1-2 grams of sugar each.
Raw Rev Glo bars are another great option! They are packed with plant-based protein and healthy fats from nuts, seeds, and coconut. They also are low in sugar, and the flavor options are amazing!
3. Olives
Olives are high in Vitamin E and other antioxidants, as well as essential minerals. Studies have shown olives improve heart and bone health and may protect against cancer. Olives are a great snack on their own for when you want something salty, or you can enjoy them on salads or sandwiches.
4. Olive Oil
Similar to olives, the predominant fatty acid in olive oil is a monounsaturated fat called oleic acid. Studies suggest that oleic acid helps reduce inflammation and may protect against cancer. Olive oil is also high in Vitamin E and K and powerful antioxidants. Some things to look for when buying is extra virgin (least processed) and olives that are all from one location.
Extra virgin olive oil retains some of the antioxidants from olives, so it is generally considered the healthier choice. Use olive oil on salads instead of dressing (or make your own dressing using olive oil), drizzle it on cooked dishes for added flavor, or use it for lower heat cooking.
5. Chia Seeds
These tiny seeds are packed with so much nutrition. Chia seeds contain large amounts of fiber and omega-3 fatty acids (polyunsaturated fat), protein, and several minerals and antioxidants. They may improve digestive health and risk factors for heart disease and diabetes. Sprinkle chia seeds on yogurt, peanut butter toast, or smoothies, or turn it into a healthy pudding (believe me, it's delicious).
6. Avocado
Who doesn't love avocado? Not only is is delicious, but is an incredible source of healthy fats. Technically a fruit, avocados contain over 20 vitamins and minerals, contain no cholesterol, and are low in saturated fats.
Avocados are a great addition to any dish or meal. Or whip up your favorite guacamole recipe and enjoy with some grain-free tortilla chips (I love Siete) or sliced veggies.
7. Nuts
Nuts are delicious, portable, and incredibly nutritious. In addition to having lots of healthy fats and being low in carbs, nuts are a great source of vitamins, minerals, and antioxidants. Eating nuts has been linked to reducing diabetes and heart disease risk, as well as cholesterol and triglyceride levels. Plus they could help you lose weight.
Nuts come in all forms - whole nuts, butter, and flours. If you are on a low-carb diet, swapping nut flours in baking can be a great way to enjoy your favorite foods, just lower in carbs.
8. Ghee
Ghee is clarified butter, which essentially is butter that is treated with low heat until the water evaporates, leaving behind milk solids. Ghee contains only trace amounts of lactose and casein, making it a great butter alternative for those who can't tolerate dairy. Ghee is high in antioxidants which may help lower risk of cancer, heart disease, and arthritis. It also high in omega-3's, which support a healthy heart and cardiovascular system.
Ghee has a beautifully rich flavor that elevates any food you eat it with. Use it as you would use butter - spread on toast, in baking, or frying eggs (my favorite).
9. Salmon
Salmon is loaded with nutrients, and is linked to many health benefits. It is an incredible source of omega-3 fatty acids, which have been shown to decrease inflammation, lower blood pressure, and reduce the risk of cancer. These fatty acids are "essential" since our bodies cannot create them, so it's important to eat omega-3 rich foods.
Fresh salmon is phenomenal cooked any way, but canned salmon is a more affordable yet equally as nutritious option. For canned salmon, swap it for tuna in a "tuna salad" or make salmon patties.
10. Dark Chocolate
I'm sure you're glad to see dark chocolate on the list! Chocolate is healthy, however cocoa content does matter. Look for chocolate that is at least 70% cocoa and has a short ingredient list. Quality dark chocolate is high in magnesium, copper, manganese and a few other minerals. It also is full of antioxidants including polyphenols, flavanols and catechins.
Studies have shown that consuming dark chocolate can decrease blood pressure, reduce insulin resistance, reduce heart disease risk, and improve brain function.
