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Four Great Fat Rich Foods To Start Adding To Your Diet

Four Great Fat Rich Foods To Start Adding To Your Diet

If you’ve been working on making some improvements in your fat loss diet plan, one thing that you must give some serious consideration is which healthy fat rich foods you’re consuming. So many people come to believe that they should be eliminating all fats from their menu, but this isn’t the case at all.

In fact, healthy fats can improve the rate of progress you see because they’ll help to decrease your hunger level, stabilized blood sugar, and make sure that your body is functioning optimally. They are more calorie dense than proteins and carbs, however, so portion control will be a must.

As long as you are making sure to control your serving sizes, the following four healthy fat sources will make for a terrific addition to your plan. Most people get into the habit of relying on olive oil and almonds all the time, but these are great to shake things up and add variety to the mix.

1. Flaxseeds

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    The first form of healthy fat to add into your diet plan is flaxseeds. Flaxseeds are fantastic because not only are they rich in unsaturated fats, but they also contain the omega fat variety, which is absolutely critical for your overall health. Omega fats will help your body in a number of ways, including to promote a strong heart, improve brain function, lower your body fat composition, and boost your immune system.

    They are one fat that you can’t afford to miss out on.

    In addition to that, flaxseeds are also rich in dietary fiber content as well, so they are great for calming your appetite and making sure that you aren’t snacking when you shouldn’t.

    Try adding flaxseeds to a bowl of yogurt, into protein shakes, or even just sprinkling over a salad instead.

    2. Coconut

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      The next healthy fat to add into the plan is coconut. Coconut is high in medium chain triglycerides, which are slightly different than the typical fat variety since they can be used readily as an energy source by the body. With most fats, the processing time to convert them into usable energy is slightly longer, but MCT act more like carbohydrates once they enter your system.

      For this reason, anyone who is following a lower carb diet plan will definitely enjoy the benefits this type of fat has to offer.

      Coconut is rich in saturated fat, but keep in mind that MCTS are not harmful to your health like typical saturated fat is. Coconut can actually help to improve your blood cholesterol profiles and boost heart health while it’s at it.

      Coconut is also great since it adds a very unique taste to your dishes, so it is going to be something to consider trying out when food boredom strikes.

      You can either use coconut oil, coconut milk, or shredded dried coconut to incorporate this fat into your diet plan, so there are plenty of options here.

      If you are going to be using dried coconut, you’ll want to use the unsweetened variety so that you aren’t taking in a high amount of sugar with it is as well.

      Dried coconut works perfect for adding into baked goods such as protein muffins or squares. Coconut oil can be used for salad dressings, for preparing your main course protein source, or just used for any other dish you’re preparing where this flavor will blend nicely with the others.

      3. Avocado

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        Avocado is the next healthy fat that you should be adding to your diet to help liven it up and get good nutrition in. This is one of the only fruits that actually contains healthy fats, so is far different from most fruits out there.

        You’ll also get a good dose of fiber as well as antioxidants with avocado, making it a perfect choice for adding to your meals. The great thing about avocado is that it adds a very creamy texture to dishes, so can easily be used to replace butter in many situations.

        For example, sliced avocado works perfectly on sandwiches or in wraps where you would normally use butter or high fat mayonnaise.

        Many people also enjoy adding avocado to their salads, or they’ll prepare it into a dip format to serve with raw veggies or fruit.

        However you want to serve it, it’s a great addition to a healthy diet plan and is especially good for those who have nut allergies and can’t eat that form of healthy fat.

        4. Chia Seeds

        Chia Seeds

          Finally, the last type of healthy fats to add to your diet plan is chia seeds. These are a newer fat that many people aren’t even really aware of yet, but that do offer excellent health benefits.

          Chia seeds are very high in a number of nutrients including dietary fiber, omega-3 fatty acids, calcium, as well as numerous antioxidants that will help to ward off free radical damage in the body.

          Chia seeds also contain a small dose of protein as well, which is great for those who are vegetarian or are simply struggling to get enough in their daily diet plan. Protein is also important for keeping blood sugar levels balanced, so by adding these to primary carb-rich meals, you can maintain your body on a more even keel.

          Chia seeds work great added into salads, sprinkled into stir-fries, or just added into any baked goods that you happen to be preparing.

          So there you have some of the primary healthy fats that you should consider adding to your diet plan. If you make smart choices and make sure that you measure out your servings so that you’re not taking in an overabundance of calories, these will all be great additions to your diet.

          Remember when setting up your diet that your carbohydrate and healthy fat intake must be balanced, so generally speaking, the more carbs you have the fewer fats you’ll eat and vice versa. Keep that in mind as you set up your plan.

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          Last Updated on March 13, 2019

          How to Get out of a Rut: 12 Useful Ways to Get Unstuck

          How to Get out of a Rut: 12 Useful Ways to Get Unstuck

          Have you gotten into a rut before? Or are you in a rut right now?

          You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

          Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

          1. Work on the small tasks.

          When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

          Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

          2. Take a break from your work desk.

          Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

          Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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          3. Upgrade yourself

          Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

          The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

          4. Talk to a friend.

          Talk to someone and get your mind off work for a while.

          Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

          5. Forget about trying to be perfect.

          If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

          Just start small. Do what you can, at your own pace. Let yourself make mistakes.

          Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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          6. Paint a vision to work towards.

          If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

          Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

          Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

          7. Read a book (or blog).

          The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

          Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

          Check out the best selling books; those are generally packed with great wisdom.

          8. Have a quick nap.

          If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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          9. Remember why you are doing this.

          Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

          What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

          10. Find some competition.

          Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

          Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

          11. Go exercise.

          Since you are not making headway at work, might as well spend the time shaping yourself up.

          Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

          As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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          Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

          12. Take a good break.

          Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

          Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

          Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

          Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

          More Resources About Getting out of a Rut

          Featured photo credit: Joshua Earle via unsplash.com

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