A guide to a healthy, happy, holiday season: Part 3
With the tendency to overindulge this season, something to keep those cravings at bay is an increase of protein and fat. First of all, fat is not a bad word! With the low-fat diet trends fading away, people are beginning to see that an increase of fats in your diet will not lead to weight gain. Now, this is not referring to fats from vegetable oils such as sunflower, corn oil, and soybean oil or processed food products, fried foods, and sugary baked goods made with vegetable oils.
Instead, increasing Omega-3 fats such as nuts and seeds (walnuts, flax seeds, and chia seeds), fish (salmon, tuna, mackerel, herring, and sardines), avocado, grass-fed beef, and plant-based oils (flaxseed oil and olive oil) will actually reduce the risk of heart disease and stroke. Omega-3 fats have been found to reduce inflammation in the body and lower blood pressure.
You may have heard of the term “fat for fuel”. It’s a process the body utilizes when the diet isn’t overloaded with an excess of sugar and grains. To optimize your mitochondrial function through diet, you need to eat so that your body is able to burn fat as its primary fuel rather than sugars. Ketogenic diets are very effective for this, as is fasting. When you give your body less carbs and sugars, it will seek out that energy from fats. When your body is able to burn fat for fuel, your liver creates ketones that burn fat more efficiently than carbs.
To increase fat consumption, try incorporating “fat bombs” into your diet. Instead of taking a cheat day and ruining your low-carb goals, opt for a fat bomb instead. Fat bombs are the ultimate, guilt-free, energy boosting, and healthy keto snack. They are the perfect way to curb your cravings and satisfy your hunger. They’re quick, easy and perfect for on-the-go. Check these out!
Quick tips to stay full: Incorporate protein and fat into every meal. Who says you can’t have turkey for breakfast? Have some hard/soft-boiled eggs prepped in the fridge for those “hangry” moments when you need a fast source of protein. Put avocado on everything. Drink a glass of water first thing in the morning and before every meal.