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Top 4 Fat Foods To Help You Burn Belly Fat

One of the biggest controversies about fat loss is the idea of dietary fats causing you to gain body fat. So will you really store more body fat by eating foods with saturated or unsaturated fats? The answer is it depends.

For years there’s been an idea passed down mainly through the bodybuilding community that your diet should be ultra low-fat when trying to get lean. It’s not uncommon to see bodybuilders following strategies of eating all egg-white omelets, not using butter, and strictly restricting pretty much all fat intake.

The problem is these strategies fail miserably for the average individual who is not using performance enhancing drugs and hormones. Your body needs a certain amount of dietary fat to assist with hormonal production and regulation.

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In essence, you need fat in your diet in order to burn body fat.

Sounds crazy but it’s true. You see fat by itself is not the problem. Dietary fat only becomes a problem when it’s combined with excess starch carbohydrates. If you want to get lean you must follow nutrition for body transformation rule #1.

Do NOT consume dietary fat with starch carbohydrates.

Contrary to popular belief you typically do not store a lot of excess sugar from starch carbohydrates as fat.

Instead when you consume more glucose than your body needs from starch carbohydrates, it’s the accompanying dietary fat that gets stored as body fat.

Excess blood sugar from starch carbohydrates promotes an insulin response as we all know. When your body secretes insulin to deal with the excess blood sugar it looks to store glycogen in the muscle cells and liver.

Once those areas are full and there’s not enough demand from caloric expenditure (your activity), ONLY then does your body look to start converting the excess into triglycerides.

While in the presence of insulin your body will be using glucose for energy, trying to rid as much of it as it can, therefore it has no need to use dietary fat for fuel.

So where do you think you use the dietary fat at?

The answer is you don’t. It doesn’t get used for energy production and it gets a one-way ticket to be stored in fat cells.

However, consuming dietary fat in the ABSENCE of starch carbohydrates can have a significantly different impact.

Now since your body doesn’t have the excess blood sugar to deal with, it can use the dietary fat for energy production. When the conditions are right it also signals your body to release stored body fat for energy production.

Make sure you get this right…

Dietary fat does NOT make you fat…dietary fat combined with starch carbohydrates makes you fat!

It doesn’t matter if it’s unsaturated fat (a.k.a. the healthy fat) or saturated fat (a.k.a. the bad fat). This is whole other subject that I won’t get off on a tangent about now. Just know that your body doesn’t see a difference between unsaturated fat and saturated fat when it comes to using it for energy production. It will gladly use both as a fuel with no difference.

This is important to understand as a lot of saturated fats get a bad rap. So called experts have been telling us for years that saturated fats are to blame for heart disease and hardening of the arteries. This isn’t exactly true.

The reality is there are cultures in the world (Eskimos for example) where the people have been consuming a diet of 70% or more saturated fat for years with little to no incidents of heart disease.

How can that be?

Consider the fact they’re also not consuming very much if any starch carbohydrates.

There’s no need to be overly concerned with eating saturated fat when your diet is low in starch carbohydrate. In the absence of glucose your body will easily turn to saturated fat in the diet for energy.

I’m not making a case that ALL starch carbohydrates are bad and that you should never eat them. This isn’t the case. Starch carbohydrates are energy dense and can help keep your metabolism revved up. The problem is we’re simply over-consuming them in the standard American diet along with fats.

If you bring the starch carbohydrates down you can bring the dietary fat intake up. In fact it’s recommended that you do so in order to provide energy that you’ve taken out by restricting carb intake.

A Primal Blueprint diet of lean proteins, fruits, veggies, nuts, seeds, and fats will be naturally low in carbohydrates because you’ve removed most of the grains, bread, rice, beans, etc.

This type of diet will be surprisingly on the higher side of dietary fat intake but it’s also one of the most effective strategies to follow for the average individual to get lean.

Here are the top four “fat foods” which can actually help you burn body fat:

1. Egg yolks

You probably already know that eggs are one of the best sources of protein on the planet. What you may not know is that the egg yolks are actually the healthiest part of the egg!

Believe it or not that’s where almost all of the vitamins, minerals, and antioxidants (such as lutein) are found.

Like I eluded to earlier it’s a shame that so many clueless fitness trainers and bodybuilders out there have such little nutritional knowledge that they keep preaching that you should only eat egg whites and not egg yolks.

The truth is they couldn’t be more wrong!

Egg Yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and panthothenic acid of the egg. In addition, the yolks contain ALL of the fat soluble vitamins A, D, E, and K in the egg, as well as ALL of the essential fatty acids.

Also, the protein of whole eggs is more bio-available than egg whites alone due to a more balanced amino acid profile that the yolks help to build. In fact, egg whites are almost devoid of micronutrients compared to egg yolks.

On a related note from a weight loss standpoint, the egg yolks contain a significant amount of Vitamin D which helps to control your appetite, balance fat-burning hormones, and burn body fat!

When purchasing eggs spend the extra dollar or two and choose free-range organic eggs instead of normal commercial farm-raised eggs. The nutrient content of the eggs and the balance between healthy omega-3 fatty acids and inflammatory omega-6 fatty acids (in excess) is controlled by the diet of the hens.

Chickens that are allowed to roam free outside and eat a more natural diet will give you healthier, more nutrient-rich eggs with a healthier fat balance compared with your typical grocery store eggs. Commercially raised hens are typically fed soy and corn which results in totally different egg composition.

# 2. Grass fed beef

Typical beef that you see at the grocery store is raised on grains… mostly corn, and sometimes soy just like commercially raised chickens. Soy and corn are NOT the natural diet of cattle and therefore it changes the chemical balance of fats and other nutrients in the meat.

Cattle are meant to solely eat grass and forage so the practice of feeding cattle grains causes digestive system problems in the cattle and makes them sick, which most times requires the use of antibiotics.

Problems with e-coli and other sickness are not typically a problem in cattle that eat solely grass and other forage in a free range setting.

Grain-fed beef has a much higher ratio of omega-6 fatty acids and a much lower ratio of omega-3 fatty acids compared to grass fed beef.

Why is this important?

Our diets are already too high in omega 6 fatty acids and too low in omega-3’s. Consuming grain fed beef only contributes to the problem. You want to be consuming more omega-3 fatty acids which helps decrease inflammation and promote fat burning.

The only way you’ll get omega-3 fatty acids from beef is if you consume grass fed beef.
I know it’s more expensive but its well worth every penny of your investment from a health standpoint.

Grass fed beef also contains significantly higher amounts of Vitamin E and conjugated linoleic acid (CLA) than grain fed beef. In fact, when cattle are fed grains instead of grass, the healthy CLA fat almost entirely disappears from the meat. CLA has been proven in scientific studies to assist in burning fat and building lean muscle.

#3. Avocados

Even though avocados are typically thought of as a vegetable, it’s actually a fruit. But this isn’t your ordinary fruit; it’s a fruit that’s loaded with healthy monounsaturated fat along with vitamins, minerals, and phytonutrients.

The quality dose of healthy fats and other nutrition you get from avocados helps your body to maintain proper levels of hormones that help with fat loss and muscle building. Also, since avocados are an extremely satiating food, eating them helps to reduce your appetite between meals.

#4. Raw Nuts

One of the best fatty foods you can possibly eat is raw nuts. Walnuts, Almonds, Pecans, Macadamia nuts, etc, are loaded with healthy fat, fiber, protein, and antioxidants.

Look to consume nuts in the raw form whenever possible as dry roasting changes the composition of nuts from being a “live food” to a “dead food” by destroying the enzyme content. It’s not that dry roasted nuts are still not beneficial, it’s just you’re missing out on a lot of the nutrients and health benefits by not eating the raw.

I personally look to eat raw almonds mixed with raisins as the combination makes it much more appealing to the taste buds. Like anything else, it takes a little getting used to, but once you make the switch to raw nuts for a while you won’t need to go back.

Also on a side note, you see I haven’t mentioned “peanuts” in the mix. This is for good reason as peanuts are actually not a nut but rather a legume. Peanuts will NOT help you lose belly fat, quite the contrary. If you want to get lean stick with the other nuts and ditch the peanuts.

So there you have it…I hope that helped you understand the truth that fat in your diet is not necessarily a bad thing. In order to set the hormonal conditions right in your body to burn unwanted belly fat you’ll have to consume a sufficient amount of dietary fat.

Start with my top four “fatty foods that burn fat” and you’ll be on your way to a slimmer waistline.

Shane Doll is a certified Charleston personal trainer, fat loss expert, speaker, and founder of Shaping Concepts Personal Training Studios. He specializes in helping people achieve a body transformation with burst training exercise and whole food nutrition. You can receive a FREE no-obligations trial of his Charleston personal fitness programs and start experiencing the Shaping Concepts difference today.

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Category: Fat Loss.