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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 July 10, 2020

          How to Take Control of Your Life with Better Boundaries

          How to Take Control of Your Life with Better Boundaries

          We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

          We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

          So, how to take control of your life and stop being pushed around?

          Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

          What Boundaries Are (And What They’re Not)

          Boundaries are limits

          —they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

          Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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          Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

          Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

          Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

          How to Establish Boundaries and Take Control of Your Life

          Here are some ways that you can establish boundaries and take control of your life.

          1. Self-Awareness Comes First

          Before you can establish boundaries with others, you first need to understand what your needs are.

          You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

          To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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          You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

          • Where do you need to establish better boundaries?
          • When do you feel disrespected?
          • When do you feel violated, frustrated, or angered by the behavior of others?
          • In what situations do you feel you are being mistreated or taken advantage of?
          • When do you want to be alone?
          • How much space do you need?

          You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

          2. Clear Communication Is Essential

          Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

          Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

          3. Be Specific but Don’t Blame

          Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

          That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

          Sample language:

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          • “You may not…yell or raise your voice to me…”
          • “I need…to be treated with respect…”
          • “It’s not okay when…you take things from my desk without asking…”
          • “I won’t…do your work…cover for you anymore…”
          • “It’s not acceptable when…you ridicule or insult me…”
          • “I am uncomfortable when…you use offensive language”
          • “I will no longer be able to…lend you money…”

          Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

          4. Consequences Are Often Necessary

          Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

          Follow through. People won’t respect your boundaries if you don’t enforce them.

          Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

          We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

          It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

          It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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          Final Thoughts

          Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

          Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

          Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

          The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

          Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

          Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

          They will simply become a natural extension of your self-respect.

          Featured photo credit: Thomas Kelley via unsplash.com

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