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The Importance of Healthy Fats
It's a common belief that fats make us gain weight and lead to health problems. However, not all fats are created equal, and we need some types of fat to stay healthy. Cutting out healthy fats from our diet is not recommended, and it's important to note that low-fat diets are not necessary for optimal health [1].
In fact, our bodies need healthy fats to function correctly, such as supplying essential fatty acids that we cannot produce ourselves. Additionally, fat-soluble vitamins, A, D, E, and K, cannot be absorbed without fat in our diet [2][3].
Granny's Wisdom
Looking back a couple of generations, people ate nuts, cheese, eggs, fatty cuts of meat, full-fat dairy, etc., and experienced better health. Obesity and type-2 diabetes were rare, and people had flatter bellies. However, dietary changes and the rise of low-fat and no-fat diets have led to poorer health outcomes [1].
Why We Should Eat More Fat
Including healthy fats in our diet is vital to keep our body functioning correctly. Fattier meals with fewer carbs can be more satiating, so you eat less and don't feel the need to snack between meals. Instead of focusing on cutting calories, experts recommend reducing carbs and increasing healthy fats in our diets.
Below are seven fatty foods that can contribute to a balanced diet and help flatten your belly:
#1 Coconut Oil
Coconut oil is a superfood that contains medium-chain triglycerides (MCTs), which help you feel fuller for longer, and your body rapidly absorbs them into the bloodstream to use as fuel instead of storing them as fat [4]. Coconut oil's fatty acid content nourishes your gut, adrenals, and immune system, and helps correct hormonal imbalances that can prevent weight loss. Coconut oil also protects against insulin resistance, which leads to weight gain [5][6].
#2 Grass-Fed Steak
Grass-fed steak is a delicious and super-healthy food that can help you lose belly fat. The fattier the cut of meat, the better, and the dietary fat in beef is highly satiating, keeping you satisfied for longer. Beef is rich in 9 minerals, 5 B-complex vitamins, amino acids, and a chemical called L-carnitine, which plays a significant role in lipid metabolism by turning fat into energy [8][9]. Steak also contains a naturally occurring trans-fat called conjugated linoleic acid (CLA), which helps reduce abdominal fat and improve insulin sensitivity [10].
#3 Cacao Nibs
Cacao nibs are raw, unprocessed chocolate chips that taste great and are naturally high in healthy fats, protein, and fiber [11]. They promote satiety and repress energy intake, making you feel fuller after eating them. Raw cocoa is a nutritious superfood, rich in minerals such as iron, manganese, magnesium, copper, zinc, and phosphorus, and delivers potent plant compounds, including healthful flavonoid antioxidants.
#4 Nuts & Seeds
Many raw nuts and seeds are rich in dietary fiber, healthy fats, and protein. They pack quite a nutritional punch, including vitamins and minerals such as vitamin E and magnesium. Portable snack foods such as almonds, walnuts, pistachios, brazil nuts, cashews, flaxseeds, chia, pumpkin seeds, etc., can be beneficial for flattening your belly. Eating nuts and seeds supports weight management, and research has revealed how they give a boost to weight loss, especially pistachios and almonds [13][14][15][16].
#4 Avocado Avocado is a trendy fruit that's highly nutritious and packed with healthy fats. It's also a perfect choice if you're aiming for a flat belly. One-half of a medium-sized avocado contains about 15 grams of heart-healthy unsaturated fat and only two grams of saturated fat [20].
The oleic acid in avocado is a healthy monounsaturated fatty acid that can help reduce inflammation and prevent the accumulation of belly fat [21] [22].
Avocados are also high in fiber and low in carbs, making them an excellent choice for those following a low-carb diet. They're also a rich source of potassium, which helps control blood pressure and fluid balance [23].
#5 Full-Fat Greek Yogurt Full-fat Greek yogurt is another food that can help you achieve a flat belly. It's an excellent source of protein and healthy fats that can keep you feeling full and satisfied for hours. Full-fat Greek yogurt contains conjugated linoleic acid (CLA), which can help reduce belly fat [26] [27].
A study found that consuming more yogurt was associated with less weight gain and a lower risk of obesity over time [28]. Plus, Greek yogurt is high in probiotics, which can help improve gut health and support weight loss [29].
#6 Eggs Eggs are an incredibly nutritious and versatile food that can help you achieve a flat belly. They're high in protein, healthy fats, vitamins, and minerals that can keep you feeling full and satisfied. Eggs are also low in carbs and can help stabilize blood sugar levels [32].
Studies have found that consuming eggs for breakfast can help you eat fewer calories throughout the day and promote weight loss [33] [34].
Eggs are also an excellent source of choline, a nutrient that's essential for brain health and can help reduce inflammation [35].
In conclusion, healthy fats are essential for a balanced diet and achieving a flat belly. Incorporating the above-listed foods into your diet can help you feel full and satisfied while promoting weight loss and overall health. Remember to consume these foods in moderation as part of a healthy and balanced diet.
References:
1. https://www.health.harvard.edu//the-truth-about-fats/
2. https://www.nhs.uk/live-well/why-your-body-needs-fat/
3. https://www.healthline.com/nutrition/fat-soluble-vitamins/
4. https://pubmed.ncbi.nlm.nih.gov/MCTs-prevent-fat-accumulation/
5. https://pubmed.ncbi.nlm.nih.gov/MCTs-weight-loss/
6. https://www.garvan.org.au/CO-protects-against-insulin-resistance/
7. https://www.huffingtonpost.com.au/20-minutes-to-feel-full/
8. https://meatscience.org/nutrients-in-steak/
9. https://www.webmd.com/l-carnitine-in-steak/
10. https://www.nature.com/CLA-reduces-abdominal-fat/
11. https://www.healthline.com/cacao-nibs-nutrition/
12. https://pubmed.ncbi.nlm.nih.gov/appetite-and-energy/
13. https://pubmed.ncbi.nlm.nih.gov/weight-management/
14. https://pubmed.ncbi.nlm.nih.gov/almond-enriched-LCD/
15. https://pubmed.ncbi.nlm.nih.gov/pistachio-nuts/
16. https://pubmed.ncbi.nlm.nih.gov/almonds/
17. https://www.everydayhealth.com/lower-high-cholesterol/
18. https://www.health.harvard.edu/nutritionists-crazy-about-nuts/
19. https://www.ndtv.com/olive-oil-promote-weight-loss/
20. https://www.webmd.com/eat-your-way-to-a-faster-metabolism/
21. https://www.ncbi.nlm.nih.gov/diet-induced-thermogenesis/
22. https://pubmed.ncbi.nlm.nih.gov/high-protein-controls-appetite/
23. https://www.ncbi.nlm.nih.goveggs-high-on-satiety-index/
24. https://www.healthline.com/maintain-blood-sugar-levels/
25. https://www.sciencedaily.com/penn-state-study/
26. https://pubmed.ncbi.nlm.nih.gov/nutrient-intake/