Consume Your Fats From These Five Sources

Hi again everyone. Now, I think I might have used a very obscure title that could be misleading at some level, but this article would be worth reading. As a fitness motivator, I am aware that a lot of diets try to discourage fat consumption, simply because each gram of fat contains nine calories, as opposed to only four calories per gram from protein or carbohydrate.

I am also aware of the debates between good and bad fats. From a calorie-consumption viewpoint, there honestly isn’t a difference between them. But a lot of the arguments stem from other health impacts that differentiated saturated fats, mono-unsaturated, and poly-unsaturated fats. This was, in fact, why margarine was produced as a healthier version of butter, although it has attracted a strong backlash these days with evidence suggesting that there really are no differences.

So is there a distinction between good and bad fats? This point continues to be argued. But anyways one thing which I would say is that you should include some fat in your diet. Fat does play roles that other energy sources do not. Dietary fat does not always equate to body fat. If it did, then meat-based derivatives that have stemmed from the Paleo diet would have died off a long time ago. Here are some food items you can get your dietary fat from.

One: Eggs

I put this at the top of the list because it is my personal favourite. An average egg yolk contains four grams of fat only. I know that eggs have been demonised because of its cholesterol level, but personally I think it’s exaggerated. Interestingly, bodybuilders eat eggs at the ratio of three whites to one yolk. They are aware that a little bit of fat can stimulate the right hormones to help with bodybuilding.

Two: Olive Oil

Is there a difference between different cooking oils? While I don’t personally think there is, various research projects have concluded that there is. Apparently, consumption of olive oil can result in having better memory, as well as protecting you from dementia and cognitive decline. If you want to err on the side of health, you can include some in your diet.

Three: Salmon

This is the only meat item on this short list, and one that you have probably heard of before also. One of the qualities of salmon that is often touted is its high proportion of omega-3 fatty acids, which can help with memory, as shown in various research studies. However, in order to ensure the fatty acids do not break down, do not overcook the salmon. A little bit of grilling or steaming is all it needs. And for a more economical option, go for other types of fish.

Trostle / Pixabay
Trostle / Pixabay

Four: Nuts

Most people, apart from those with severe allergies, will probably enjoy eating nuts. As we know, there are so many varieties to choose from, and a lot of them have certain similarities. In general, nuts have plenty of vitamin E, which can improve brain function. However, do not overdose on nuts as a snack as it’s calorie count is high. And don’t have them salted because then it becomes addictive.

Five: Avocado

Avocados contain monounsaturated fats, which are touted to promote brain function and also healthy blood flow. It is also known to be good for the heart and reduce cholesterol levels. Furthermore, avocados also contain other vitamins and minerals such as magnesium and potassium.

So no matter what dietary plan you are following, do not ever think of dietary fat as an absolute enemy to your plan. Just like each of the other two macronutrients, it has a part to play in your diet. However, choose your sources wisely and ensure that you do not overdo the calorie consumption by way of fat. Just remember that your brain will thank you for it.

Mark

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