Indian Recipe Garlic Chutney

Healthy fats and weight loss – Singapore Personal Trainer Explains

Being a weight loss bootcamp instructor and personal trainer in Singapore, many of the clients I have were afraid of dietary fat and were on “low-fat” diets. However, “low-fat” diets are not the healthiest or best diets for fat burning, weight loss, fitness, muscle gain or optimal health!

Adequate intake of healthy fats is VERY important for fat loss and fitness! Your body cannot make enough of the right kinds of fat on its own! Here are a just a few reasons why:

- Fats release energy slowly and help keep you feeling full and regulate Blood Sugar
- Some vitamins are only soluble in fat so they are needed for optimal health
- Needed to make cell membranes
- Contains antioxidants
- Increases testosterone (so we are LESS fat)!)
- Certain fats like fish and flax oil in particular help with brain function, have anti inflammatory properties, increases asal metabolic rate (you burn more calories overall, helping weight loss) and improves the ratio of fat burned when compared to carbs (you will lose Body Fat faster)

Fat is not the evil nutrient that it was made out to be in the 1980s and 90s. It all depends on what types of fat you eat (“bad” would be overconsumption of saturated fats, hydrogenated/partially-hydrogenated oils and trans fats). The list of proven benefits that fat provides is so long that it can hardly be considered “bad”.

So, what’s a good way of adding healthful fats to our diets besides eating nuts, healthy animals and fatty fish? Easy – use oils! These are some of the good oils that are delicious and filled with life-giving nutrients:

Almond oil: 61-65 percent of fat in almond oil is oleic acid, the same fat that makes olive oil so healthy and is associated with lower risks of heart disease. There’s a little bit of vitamin E and K too. Not just that, but almond oil is a Great Cooking (and massage oil!)oil, because it’s smoke point is quite high.

Coconut oil: This is another great cooking oil – has a high smoke point (450F) and does not undergo much oxidation (oxidation makes good oil into bad oil). Coconut oil contains tonnes of lauric acid, which is antimicrobial, antibacterial and antiviral. Lauric acid kills bad bacteria and bad fungi. Coconut oil also powerfully anti-oxidant. Don’t worry about the saturated fats in coconut oil – it has a neutral effect on blood cholesterol. (If you are having a sweet potato after your weight loss bootcamp or personal training workout, try smearing some coconut oil on it!)

Olive oil: Everyone knows how good olive oil is for you! Olive oil contains large amounts of heart-healthy oleic acid and contains very high amounts of phenols, with are anti-oxidant compounds. Olive oil also decreases risks of colon and bowel cancer. Olive oil (and almond oil too) makes for a great massage oil after your intense personal training or fitness boot camp session)

Flaxseed oil: Flaxseed oil contains essential fatty acids (“essential” because your body can’t make them), particularly omega-3s and lignans. These help to protect us from heart disease, arthritis, cancer, and other degenerative disease. Never cook flaxseed oil (and keep it in the fridge!) as omega-3s are very sensitive to temperature.

Hemp Seed Oil: Hemp seed oil contains omega-3s to omega 6s in a perfect ratio of 3:1 – Very Good at helping us maintain good health! It contains GLA (gamma-linoic acid) which is helpful for PMS. Hemp oil has been shown. (Remember, all oils high in omega-3s – flaxseed, hemp and fish oil – are highly unstable and form toxic by-products at high temperatures. Never cook with them!)

Macademia nut oil: macademia nut oil has even more monounsaturated fat than olive oil and most of this fat is oleic acid, which helps keep your cell membranes healthy and is very strongly associated with lower incidences of heart disease.

Red palm oil: Red palm oil contains high amounts of carotenes (hence its red color), 15 times more than carrots do and 300 times more than tomatoes. Also, palm oil contains plenty of potent antioxidants and heart-healthy compounds, particularly the vitamin E family. Both coconut oil and red palm oil are VERY delicious.

Sesame oil: sesame oil has a power antioxidant, sesamol, as well as sesamin and seasoning. Besides being antioxidants, these compounds cab help inhibit the manufacture of inflammatory compounds in the body, lowers cholesterol and blood pressure and increases the ability of the lieer to “burn” fat.

Tips for enjoying all the health benefits of oils:

1. Choose organic, unrefined, cold-pressed oils, as far as you can. Oils should never be hydrogenated or partially hydrogenated, and should have been processed without high heat and chemicals. Less refining/processing conserves the vitamins, essential fatty acids, anti-oxidants and other nutrients in the oils. Enjoy these oils as dressings – it’s the bet way: e.g. steam your vegetables then pick a tasty, healthful oil (macadamia etc) and drizzle a couple of tablespoons on top, so the oil is never heated.

2. Don’t reuse cooking oil and avoid foods cooked in the oil that’s been at high heat for a long period of time, such as fried chicken from the fast food joints. High amounts of a toxin called HNE (4-hydroxy-trans-2-none nal) that are associated with heart disease and brain disorders building up in vegetable based cooking oils when they are heated or reheated for hours at a time. In particular, the polyunsaturated vegatable oils – canola, corn, soybean and sunflower – form these toxins easily.

3. Use a wide variety of oils, and supplement your diet with fish oil (to help balance the ratio of omega-3s to -6s in your diet, etc) to get the full range of health benefits from oils.

Enjoy all these oils!

About the Author

Coach Jonathan Wong, is a sought after Singapore personal trainer, fat loss boot camp owner and fat loss expert . People who are frustrated because they have not gotten results come to him because he has helped hundreds of clients in Singapore lose thousands of pounds of ugly, unwanted body fat. Visit his safe and effective Singapore fitness bootcamps for a free 1-week trial today! .

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