CLA may also reduce the risk of heart disease, thanks to its high antioxidant levels and ability to lower bad cholesterol. (27) And grass-fed beef is often considered safer than grain-fed beef, as using antibiotics and hormones in grass-fed beef is much less common. Remember, you are what you eat eats, so you want to choose the best quality possible. And when it comes to beef and healthy fats, grass-fed beef is definitely the winner.
Monounsaturated fats. When you dip your bread in olive oil at an Italian restaurant, you're getting mostly monounsaturated fat. Monounsaturated fats have a single carbon-to-carbon double bond. The result is that it has two fewer hydrogen atoms than a saturated fat and a bend at the double bond. This structure keeps monounsaturated fats liquid at room temperature.
Are you afraid of fats? If so, you’re not alone. Fat in foods has been vilified in America for the past few decades, as low-fat and non-fat foods became the norm and we were told that cutting even healthy fats out of the diet would help us get the body we want. In fact, it’s one of the biggest nutrition lies that the public’s been told throughout history.
Flax seeds and chia seeds contain a fat called ALA, an essential omega-3 fatty acid that can aid weight maintenance and may reduce heart disease risks by promoting blood vessel health and reducing inflammation. A recent review in the journal Nutrients found that omega-3s can both enhance fat-burning and decrease hunger levels while a report in Nutrition in Clinical Practice found that at a sufficiently high intake, omega-3s improve our ability to metabolize fat by altering the way certain “fat genes” function.
Go nuts! Polyunsaturated fats in nuts activate genes that reduce fat storage and improve insulin metabolism. At about 13 grams per one-ounce serving, walnuts are one of the best dietary sources (they also have more omega-3 fatty acids than any other nut). A small Pennsylvania State study found that a diet rich in walnuts and walnut oil may help the body respond better to stress and can also help keep diastolic blood pressure levels down.
Eggs are an inexpensive and easy source of protein. People often think egg whites are a healthier option than whole eggs because they contain less fat, but while it's true that the egg yolk contains some fat, it's also packed with important nutrients. One whole egg contains 5 grams of fat, but only 1.5 grams are saturated. Whole eggs are also a good source of choline (one egg yolk has about 300 micrograms), an important B vitamin that helps regulate the brain, nervous system, and cardiovascular system. As for the cholesterol? The latest nutrition research has found that eating cholesterol doesn't raise our blood cholesterol. In fact, research has linked moderate egg consumption to improved heart health.
Disclaimer: Nothing contained on this Site is intended to provide health care advice. Should you have any health care-related questions, please call or see your physician or other health care provider. Consult your physician or health care provider before beginning the Atkins Diet as you would any other weight loss or weight maintenance program. The weight loss phases of the Atkins Diet should not be used by persons on dialysis. Individual results may vary.
Out of all lean meats, duck has the highest level of a muscle-building form of polyunsaturated fat called arachidonic acid, or AA. Supplementation of arachidonic acid has been shown to increase lean body mass, strength and anaerobic power in men. In a study at the University of Tampa, men who took AA gained 3.4 pounds more lean muscle mass than those who took a placebo. Keep bumping up the burn with these best foods for a toned body.
Of the three macronutrients, carbohydrates are our body’s preferred energy source because they are easier and quicker for our bodies to digest and use for energy. On the other hand, fat takes a different route before we can use it as energy because it is insoluble in our blood. Think of fat as being a reserve or our long-term source of energy that sticks around the longest. On the technical side, which we’re about to get very technical: fat is three fatty acids + a glycerol molecule, or a triglyceride (tri- as in three and glyceride).
Cutting back on saturated fat will likely have no benefit, however, if people replace saturated fat with refined carbohydrates. Eating refined carbohydrates in place of saturated fat does lower “bad” LDL cholesterol, but it also lowers the “good” HDL cholesterol and increases triglycerides. The net effect is as bad for the heart as eating too much saturated fat.
Other studies have confirmed the health benefits of following a low-carb diet rather than a low-fat diet. In one study, women lost more weight following a low-carbohydrate diet than a low-fat diet (5). In addition to weight loss, studies also show that low-carb, high-fat diets reduce inflammation, regulate blood sugar levels, and reduce triglycerides while raising HDL cholesterol levels (6,7).