PERSONAL TRAINING: NUTRITION 301: The 4-Day Rotation Diet, Part II: Healthy Fat
Cooking with Oils
Cook with fat that has a high flashpoint. Coconut oil is by far the best; butter is second. Olive oil denatures – changes from a healthy fat to an unhealthy one – too easily. Do not cook with olive oil.
Other Sources of Healthy Fat
Fruit / Vegetable Sources: Go to the Garden to Get Leaner
There are other sources of healthy fats besides oils. Avocado and olives, for example are excellent sources. They can be added to any meal to improve the fat content of the meal, lower the overall glycemic index, and stabilize your insulin levels. Stable insulin = lower body fat percentages.
Nuts and Nut Butters, Seeds, and Legumes: Get Lean by Going Nuts
Nuts are like seafoods; most people do not consider them when trying to get more variety in their diet, but every different nut is a different food. Macadamias, sunflower seeds, walnuts, pumpkin seeds, cashews, brazil nuts, filberts, pistachios, and almonds are all great sources of healthy fat.
The best nuts to eat are raw and organic; or organic and sprouted, then toasted; the same applies for nut butters. Regular nuts are extremely high in pesticides, so along with seafood and meats, these should be organic. As far as fat profile goes, walnuts are the best choice, because they have the highest percentage of EFA.
Men should not eat peanuts, because they cause a metabolic process called aromatization, which is the conversion of testosterone into estrogen. Additionally, do not eat nut butters that have added sugar! Without mentioning any names, these include Peter Pan, Jif, and any other brand that has a cartoon character on it. They are also usually high in hydrogenated fats.
Remember: eat high quality fat to get lean, and make sure your personal trainer understands the difference between good fat and bad fat.
4 Day Rotation Diet: Part 3: Carbohydrates
More information on
- 4-DAY ROTATION DIET
- Healthy Fats
- Essential Fatty Acids
- Essential Fatty Acids 2
- EPA
- DHA
- MCTs
- Fish Oil
- Flax Oil
- Glycemic Index
