Home » Ground Rule #5: Consume enough good fats

Ground Rule #5: Consume enough good fats

[hidepost=1] Forget “no fat” diets. This is an out of date diet that is a short-term solution and to be honest, not healthy. The right kind of fats, like those found in extra-virgin olive oil, avocados, almonds, and omega-3 oils, in the right amounts, are not only good for your health but vital to your weight loss. Now it’s time to challenge some of the commonly held beliefs on how you should eat not only for weight loss but to be a healthy guy in general. Did you realize the majority of these “fad diets” being pawned off to you that are low fat, low carb are actually decreasing not only your chances of putting on lean, functional muscle but also your ability to burn fat? William Kraemer, Ph.D., a kinesiology researcher at the University of Connecticut’s human performance laboratory says, “Despite the anti-fat message we’re bombarded with, it turns out that diets too low in dietary fat are actually harmful… “ So if you’re sick of the diets that demand major calorie restriction, lots of roughage, no animal flesh like hamburgers, steak, and pretty guaranteeing decreased lean muscle then you’re going to be glad you found the 3X Method. Next question, so how much fat should you consume? Bottom line, keep you calorie intake from good fats like the omega 3’s and monounsaturated in the range of 35 – 40%. Research has shown this to be the sweet spot for incinerating fat. Also try to get another 35% of your daily calories from protein like red meat. Salivating yet? Again let me emphasize to not go to extremes like the Atkins diet…BALANCE! Eat Peanut Butter The right kind of peanut butter in the right moderation is going to help you burn the mushy stuff around the waist and build muscle. For you to benefit from peanut butter, you’re going to want to stay away from the mass produced stuff that is high in sugar and trans-fatty acids (bad fat) which seems to be in almost everything these days. NOTE: Always look to see if trans-fatty acids are present in the food you’re eating and avoid it like your life depends on it…because it does. Peanut butter contains protein (always good), magnesium, niacin, Vitamin E, and monounsaturated fat (there’s that good-fat again), basically all sorts of fat burning goodness. It’s almost too good for Peanut Butter to be part of the eating guide since it is high calorie but when it whacks fat, the aging process, cardiovascular disease and muscle loss it has earned its place as a 3X staple. The thing I love about peanut butter is you can slap it on almost anything from whole grain bread to apples, and bananas (recommended after a workout). However, please do it in moderation since it is very rich and calorie dense. For an advanced technique, put tablespoon of peanut butter in your protein shakes. Remember to look for organic peanut butter, and not the sugar added mass produced crap that most people buy for sandwiches. Olive Oil Olive oil is loaded with vitamin E and monounsaturated fats (the good-fat). As a nice side benefit, olive oil also beats the snot out of high blood pressure, cancer, obesity, and heart disease. But as with all things…don’t overdo it – maybe two tablespoons worth in your cooking. The monounsaturated fats (the kind of fat in olive oil) actually burn bad fat, raise your metabolism, clear out cholesterol, and provide the fats your body needs to run at full health. This amazing oil is a staple of the Mediterranean diet, which is why despite being a “high fat” diet, these are some of the healthiest people in the world, with not only long lives, but a high quality of living right into their eighties or even longer! Olive oil has a lot to do with that. Big picture, this incredibly oil is going to help you lower your cholesterol levels and will boost that fat furnace we know as the metabolism. You know when people are accused of having a high metabolism? Are you ready for that to be you? Darn right you are! Flax Seed Oil Most of the stuff in fat burning pills is garbage, but there’s one substance that you see over and over again that is totally legit: flax seed oil. Flax seed really is one of the most important substances to ingest to starting tearing the weight off now and increase your overall health. As I mentioned previously Omega 3 fatty acids are very necessary for you to maintain optimal health, and stay alive as long as possible. The richest source of Omega-3 fatty acids is Flaxseed Oil. This is not speculation, but researched fact. If your diet is higher in Omega-3 fatty acids you will have more lean muscle, lower bodyfat, and better health. In fact, the Omega-3’s are so important, that they have been found to be all of the following: • Anti-lipogenic (fat storage blocker) • Anti-catabolic (prevents muscle breakdown) • Increase lipolysis and beta oxidation (Fat burning) • Improve insulin sensitivity (Keeping blood sugar levels down and metabolism high) • Increase thermogenesis (Slightly elevated body temperature promotes faster fat burning • Cholesterol reducing (the perfect fat to include in any diet) Adding flax seed to your meal, whether straight or mixed into vegetables, shakes oatmeal or really anything, creates a feeling of satiation (fullness and satisfaction) following a meal. The essential fats in flax seed oil cause the stomach to digest food for a longer period of time, benefiting fat oxidation. This results in a more gradual release of nutrients into the small intestine, which creates a slow, sustained rise in blood sugar level as opposed to the sharp spikes that encourage fat storage and make you feel hungry. [/hidepost]