Let’s dive into the fascinating world of nutrition and talk about fats—yeah, you heard me right, fats! For the longest time, fats have been the misunderstood underdog of the food world, but it turns out they’re actually pretty darn important for our health.
You see, when it comes to eating right, we’ve got these three big players called macronutrients—protein, fats, and carbs. They’re not just something we need to survive; they’re what help us thrive and feel our best.
Now, let’s talk about healthy fats — they’re not just about making our food taste delicious; they’re crucial for keeping our cells happy, our hormones in check, our brains sharp, and helping our bodies soak up all those important nutrients we need to function properly.
It’s worth mentioning that high-fat diets, like the ketogenic diet, can be incredibly effective for weight loss and maintenance, as well as for managing conditions like epilepsy. If it’s working for you — keep it up!
But if you prefer a more standard ratio of carbs, protein and fats (or overall volume of food) in your meals, like many of our members, and are noticing the scale creeping up despite consistent workouts, it’s possible that consuming excess fats, even the healthy ones, could be contributing to unwanted weight gain without you realizing it.
Here’s the thing about fats—they’re pretty dense in calories compared to protein and carbs. While a gram of protein or carbs gives us about 4 calories, a gram of fat packs a whopping 9 calories. So, when we’re talking about fats, a little goes a long way (over twice as much)!
Now, onto the juicy stuff—the three surprising superstars of healthy fats:
Avocados are loaded with heart-healthy fats that keep our tickers in tip-top shape.
Coconut milk is like a tropical vacation for our taste buds, packed with energy-boosting MCTs (medium-chain triglycerides) that keep our brains sharp.
And walnuts, pecans, pistachios, etc. are full of heart-healthy fats and a little bit of protein to keep us satisfied between meals.
(Pssst: Did you know peanuts and almonds do not meet the botanical definition of a true nut? Peanuts are actually legumes and a fleshy coat [like a plum] surrounds almonds! We’ll still lump them in with the others though.)
While these three foods are super healthy, overdoing it can throw a wrench in our body composition goals. Surprised? You’re not alone! Lots of our new nutrition clients mention they typically consume handfuls of walnuts daily for protein — only realize that’s why they’re gaining weight when talking with us.
(By the way, it’s always a good idea to chat with a healthcare provider if you notice any unexplained weight gain, just to rule out any other potential issues.)
If your doctor encouraged you to work with a nutrition coach and/or you’re scratching your head trying to figure out how to balance all this healthy fat talk with your fitness goals, don’t worry—we’ve got your back.
Our Super Fuel coaching is all about helping you find the perfect balance of fats and everything else your body needs to feel and operate at its best.
Are you ready to unlock the power of healthy fats and take your nutrition game to the next level? Schedule a No Sweat Intro with us today to get started.