5 Big FAT Changes

Butter

You may have read my post entitled The Big FAT Lie, so now you know the importance of eating fat for weight loss, blood sugar stability, disease prevention, mental focus and overall health. This post is intended to give you some practical, simple ways to start incorporating healthy fats into your day to day meals and snacks instead of just chomping on a stick of butter (okay, that’s gross.) Here are five ways to begin doing that:

1) Reinforce that fat is healthy. We need to un-brainwash ourselves (or re-brainwash, depending on how you look at it). Fat is healthy. Fat is good. Fat supports my metabolism. Repeat these mantras at meals and snacks. Remind yourself that when fat is removed, something is always added— sugar, carbs (which turn into sugar in your bloodstream), or artificial sweeteners (which interfere with your metabolism and cause weight gain). Say “No, thanks,” to fake food and “Yes, please” to butter.

2) Buy full-fat products. Yogurt, cottage cheese, salad dressing, ice cream (not that I’m promoting it, but a little bit of the real stuff is better than a little or a lot of the fake stuff!). Question EVERYTHING. (What IS fat-free cheese, anyway???) When in doubt, check the ingredient list and if you see sugar, high fructose corn syrup, aspartame, xylitol or any other words you can’t pronounce, put it back on the shelf as fast as you can and grab a simpler version.

3) Cook your eggs in butter or coconut oil. I hope you’re already having eggs for breakfast! Butter and coconut oil are healthy fats that are fantastic for cooking, so why not start your day with eggs cooked in one of these? Fake butter sprays and margarine don’t taste good and will harm your metabolism, so just use the real stuff. (You can use olive oil too, if you cook your eggs at a lower heat.) My favorite is coconut oil. It’s nice and light, coats the pan perfectly and adds a touch of tropical taste :)

4) Use healthy oils. Stay away from corn oil, safflower oil, vegetable oil and even canola oil (unless it’s organic or cold or expeller-pressed). Use healthy oils, such as olive oil (check out my favorite olive oil!) and coconut oil. And of course, don’t forget to use our false offender, butter (which isn’t exactly an oil, but I had to throw it in here again ;)).

5) Buy avocadoes. If you’re an avocado-virgin, that’s okay! I talk to a lot of newbies who are afraid of avocadoes (How do you know if they’re ripe? How do you cut them? What would I put them in?) They should feel a bit soft, but not too squishy when you buy them. You can cut them with a sharp knife all the way around, open the two halves to expose the pit, and remove it with a stab of your knife or by scooping it out with a spoon. Now you’ve got two perfect avocado halves! Serve avocado alongside your meals, sliced and over a salad, mash ‘em up and make guacamole, or be a weirdo like me and bring ‘em to work and eat a whole one at lunch with a spoon, straight from the shell! (I can’t help it. They’re SO portable!)

There’s your five! Hope those help, and if you need a sample meal plan including fat or a meeting with me to further discuss how we can makover YOUR meals and snacks to be more fat-savvy, contact me and we’ll get you going in no time!

  • http://dietitiancassie.com/ Dietitian Cassie

    A saturated fat like coconut oil, butter or ghee.

    • Joe

      Hi Cassie. Are you sure an egg a day is safe for me? I’m 80kg, 5’8Ft and 42 inches around my tummy. lol. Please, just make my day and say yes, because it would be so cheap and easy. Thanks for your content here.

      • http://dietitiancassie.com/ Dietitian Cassie

        An egg a day (or 5) is safe for anyone. Eggs are real food and the myth that eggs cause heart disease is false and outdated.

  • Lacie Lynn

    Hi Cassie!
    I am currently taking a basic nutrition class as one of my college elective courses. My teacher is a registered dietician. I am well aware that every dietician is different, but she is completely against butter and coconut oil because of the saturated fat content in them. I am all for REAL food and not FAKE stuff. But can you help me understand why the fat in butter and coconut oil is healthy and to look past the saturated fat in them? Thanks!

    • http://dietitiancassie.com/ Dietitian Cassie

      Hi Lacie! Great question. Unfortunately, many Registered Dietitians are still teaching the old textbook theories instead of keeping up on the newest research. We have NO research that shows that saturated fat causes heart disease, and in fact, we have research that disproves this theory. I’d encourage your professor (and you!) to look into research from the British Medical Journal from 2013: http://www.bmj.com/content/347/bmj.f6340 along with lots of other studies out their disproving this old theory. Real food for the win! :) Cheers!

  • Arthur

    Hi Cassie! Which of the 2 would you recommend? Butter or those alternatives such “I can’t believe it’s not butter!”?

    • http://dietitiancassie.com/ Dietitian Cassie

      BUTTER hands down.