• Efren

Eat Good Fats to Lose Bad Fats.

Learn and put into use our latest rule from the Fortza Fit Rules of Nutrition to get into your best shape yet, and feel your body function at the peak of its powers. These rules support cell health, and increase your energy capabilities, while decreasing inflammation and acidity. This results in a truly younger, healthier and happier you, and a metabolic system that runs smoothly. Here's the next rule of the Fortza Fit Rule of Nutrition number nine:

We've all heard it, "fat is bad for you", fat can put you at risk for cardiovascular disease". Cutting fat from your diet to stay lean isn't the answer. It may seem contradictory, but in order to lose fat you need to eat fat. The key is of course to eat healthy fats.

Healthy dietary fats are critical to keep your body running smoothly - not to mention shiny hair, and vibrant plump skin. Healthy fats help maintain your cell membranes pliable, which is necessary for healthy hormone production. Including hormones that aid in digestion and the elimination of fat (who knew right?) . Dietary fats also helps your body absorb vitamins A, D, E and K, which are fat-soluble vitamins that require fats in order to be absorbed by the body.

Having some fat on your body is also necessary. It doesn't only help create definition lines on a well-sculpted physique, it also acts as insulation to maintain your body temperature. Fat also is a shock absorber too. The fat surrounding your bones, organs and nerves serves as protective cushioning for sudden impact from contact sports and possible trauma. Although the number one role of fat is to provide your body with energy. When your body doesn't have access to glucose from carbohydrates, your body releases fat as fuel. I'm not advocating a spread of half of a butter stick on your toast either. All fats should be consumed in moderation. Some butter –a saturated fat– is okay, as long as it's from antibiotic-free, grass-fed cows. Studies show that including some saturated fat in your diet can reduce lever os lipoproteins which is associated with heart disease. Coconut oil, another beneficial saturated fat contains auric acid, which has been shown to raise good cholesterol (HDL) Theres another reason to add it to your shopping list. It's a medium chain triglyceride, so its metabolized faster by liver and it less likely to be stored as fat. There's also saturated fat in meat and dairy, but the majority of your fat balance should come from monounsaturated fats, which can lower bad cholesterol (LDL) and polyunsaturated fats like omega 3s, which minimize inflammation and enhance your immune system, it also helps reduce the muscle soreness after workouts. You can find the former in olives, olive oil, avocados and almonds, and the latter in walnuts, eggs and fatty cold-water fish like sardines and salmon. Sunflower and safflower oils are rich in the essential fatty acid omega 6, and they're considered healthy polyunsaturated fats. I advice you to stick to a 1:1 ratio of omega 6 to omega 3s. Most people over-consume omega 6s, often in the form of partially hydrogenated, shelf-stable soybean, corn and canola oil, which are highly processed. Stay away from those and all trans fats– they tend to be in packaged snack foods which you shouldn't really be eating anyway.

Focus on placing a range of healthy fats into your weekly meals. Some oils taste grassy, others nutty, so put on your chef hat and play with flavor profiles. Grill some fish and drizzle walnut oil over veggies, make salad dressing with hemp oil, sprinkle ground flax into your salads and have pumpkin seeds as a snack. Another benefit: fat adds a richness that's both mentally and physically satisfying. Since it digests more slowly, you'll stay full longer so you might just eat less in the end.

In good health,

Efren Rodriguez

Fortza Fit | Personal Training

The Most Advanced Personal Training

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