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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 January 3, 2020

          The 10 Essential Habits of Positive People

          The 10 Essential Habits of Positive People

          Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

          The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

          1. Positive people don’t confuse quitting with letting go.

          Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

           I will grant myself the ability to trust the healthy people in my life … 

          To set limits with, or let go of, the negative ones … 

          And to have the wisdom to know the DIFFERENCE!

           2.  Positive people don’t just have a good day – they make a good day.

          Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

          3. For the positive person, the past stays in the past.

          Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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          4. Show me a positive person and I can show you a grateful person.

          The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

          5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

          Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

          6. Positive people do not let their fears interfere with their lives!

          Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

          7. Positive people smile a lot!

          When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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          8. People who are positive are great communicators.

          They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

          9. Positive people realize that if you live long enough, there are times for great pain and sadness.

          One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

          10. Positive person are empowered people – they refuse to blame others and are not victims in life.

          Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

          How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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          I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

          Featured photo credit: Janaína Castelo Branco via flickr.com

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