Carolyn Williams, PhD, RD, is the James Beard award-winning lead dietitian on the Cooking Light Diet.
Watch the video to see Carolyn describe which healthy fats to add to your diet, and why reducing fat doesn’t help you lose weight.
Eat more fat. If you’re still brainwashed in the fat-free days, this can be hard to wrap your head around.
Fat is actually something we’ve got to have in our diet for good health. And adding fat won’t prevent you from losing weight or cause you to gain weight.
Yet people still struggle to add it to their diet. Today, I’m going to clear up some of the biggest misconceptions about fat.
First, total fat shouldn’t be your focus. A lot of us have gotten into the habit of looking at a food label to look at the total grams of fat in a food to determine if the food is healthy or unhealthy.
Actually, that shouldn’t be our focus. Our focus should be the type of fat. We need healthy fat in our diet so we want to look at the type of fat that’s in the food – saturated or unsaturated.
Second, the type of fat that you want is unsaturated fat rather than saturated. Your unsaturated fats are going to be found in your plant oils like olive oil, peanut oil, avocado oil. As well as some of your nuts and fatty fish and things like avocados.
These healthier fats can make you feel more full as well as protect your heart and improve your overall health.
Third, fat doesn’t make you gain weight or prevent you from losing weight. In fact, the opposite can be true.
Adding a little fat to meals and snacks gives you satiety, so you’re less likely to overeat and stay full for longer.
A common misconception is that excess fat is what makes you gain weight. But the reality is that an excess of calories, whether they’re from fat, protein or carbohydrates can all make you gain weight.
So the key is finding a balance and that includes finding a balance of fat too.
So here are some easy ways that you can get healthy fats into your day. Use salad dressing with oil and get rid of that fat-free one. Snack on nuts, eat fish and eat some dairy that’s a little bit higher in fat.
Those are some easy ways to sneak healthy fats into your day!
For custom meal plans that are already both balanced and delicious, try the Cooking Light Diet. Get started today!