Contrary to the belief that "to lose fat, you must eat less fat," many people on a fat-loss journey tend to avoid fats as if they were the enemy. However, understanding the principles of nutrition reveals that consuming fat does not necessarily lead to gaining fat. In fact, consuming the right kinds of fats is crucial for overall health and body management.
Let's discuss several high-fat but healthy foods today.
Chia Seeds and Avocados: High in Calories, Yet Coveted
When I feature chia seeds and avocados in my videos, I always receive comments criticizing their high caloric content. It's true; they are high in calories, but they are also very healthy. Let me explain.
Chia seeds, high in Omega-3 fatty acids, are not low in calories, with 100 grams containing 486 kcal. However, chia seeds are not just a source of Omega-3s; they are also rich in dietary fiber and have a high nutritional density. Two tablespoons of chia seeds contain 4 grams of protein, 11 grams of fiber, along with a wealth of calcium, vitamins, and minerals.
Most of the fiber in chia seeds is insoluble, which means it can pass through the body intact, promoting regular bowel movements. A typical daily serving is about 0.5 to 2 tablespoons, with one tablespoon being roughly 70 kcal.
Despite their nutritional benefits, chia seeds can be a bit tricky to incorporate into one's diet.
Avocados, with their high fat content, are also high in calories, but they are one of the few fruits rich in monounsaturated fats. I usually eat half an avocado at a time and store the other half in a sealed container in the refrigerator. If it oxidizes on the surface the next day, simply scrape it off!
In summary, both chia seeds and avocados, despite their high fat content, contain precious fatty acids.
Peanut Butter and Other Nut Butters: A Staple in Our Home
In my household, a jar of nut butter rarely lasts more than three weeks. We use it with toast, as a dip, in salads, and mixed into oatmeal and yogurt.
Peanut butter, as well as sesame paste, almond butter, and pistachio butter, are all excellent choices. One tablespoon of peanut butter contains approximately 90 kcal, providing 8 grams of fat, 4 grams of protein, and 10% of your daily recommended intake of dietary fiber (varies by brand).
This small caloric investment offers rich nutrition and a strong sense of fullness. The same boiled vegetables become more palatable and satiating when served with a sesame paste dip. Eating plain boiled vegetables might leave you hungry after an hour, but the body takes longer to digest fats, so vegetables with a sesame paste dip can help you feel full for longer.
For those concerned about the glycemic index (GI) of their meals, fats can help lower the GI of a meal. Additionally, many vitamins are fat-soluble, so consuming some healthy fats with a meal can aid in the absorption of essential nutrients like vitamins A, D, E, and K.
Consuming fats also helps maintain healthy skin and hair. So, nut butters are indeed healthy, but during a fat-loss phase, it's important to be mindful of portion sizes. Eating two tablespoons a day is perfectly fine.
When choosing a brand, aim for those with minimal added oils and sugars in the ingredients list. Some brands add ingredients like coconut sugar, dates, or chia seeds, which not only taste good but also offer a healthy ingredient profile.
Cheese: A Dairy Delight
Please note, I'm referring to real, artisanal cheese, not processed cheese or cheesecakes found in supermarkets. Also known as cheese curds, they are a fermented and concentrated form of milk, rich in protein, calcium, and healthy fats.
A 25-gram serving of cheese has an average of 81 kcal, providing about 5.8 grams of fat, 6.4 grams of protein, and 199 mg of calcium. This shows that artisanal cheese not only offers a good amount of fat for satiety during a fat-loss phase but also contains a significant amount of protein and calcium, along with vitamins A, B12, zinc, phosphorus, and riboflavin.
The protein in cheese is quite unique! During a fat-loss phase, consuming protein not only provides a lasting sense of fullness but can also help promote muscle growth.
Dairy products typically contain casein and whey proteins, which differ in their absorption rates by the body. The protein in cheese is predominantly casein, which is absorbed and released much more slowly than whey protein, providing a longer-lasting satiety.
Whey protein is quickly absorbed, making it ideal for post-workout muscle energy; casein, on the other hand, extends the body's digestion and absorption process, allowing for a more stable and sustained absorption of protein and amino acids, leading to a more enduring sense of fullness.
Many people enjoy protein bars as a meal replacement, but some have similar protein content to cheese, with potentially higher sugar and caloric content. If you're not particularly fond of the taste of protein bars, cheese can be a suitable alternative.
Additionally, cheese naturally contains a good amount of calcium, which can bind with dietary fats to form insoluble complexes, reducing fat absorption.
Some might ask, why not just drink milk? Of course, you can!
However, milk contains lactose, and for those with mild lactose intolerance, cheese, due to its production process, may partially or completely remove lactose, reducing the risk of gastrointestinal discomfort from lactose intolerance, and generally has a lower overall carbohydrate content.
I often add a piece of cheese to my scrambled eggs for breakfast. Just add it before the eggs are done, and as the eggs finish cooking, the cheese will melt, resulting in richer scrambled eggs that also provide an extra boost of calcium and increased satiety.
So, how should you choose cheese? From a quality perspective,
I do not recommend buying processed cheese; it's better to opt for natural cheese.
Natural cheese has a simpler ingredient list, primarily consisting of milk, cultures, rennet, and salt. Processed cheese uses only a portion of natural cheese as a base, adding cream, powdered milk, and even additives, which are then further processed. Compared to natural cheese, some commercially available processed cheese has lower nutritional content.
Generally, the packaging will indicate whether it is 'artisanal' or 'processed cheese.' If it's not clear, you can check the ingredients list. A natural cheese will typically have only milk, salt, cultures, and coagulating agents in its ingredients list. Not only are they healthier, but they also retain the rich, original flavor and texture.
