7 "FATTY" Fat Burning Foods that Can Help You to Get a Flat
Stomach, These 7 shocking Fatty (but healthy) super-fat burning
foods can actually help you to burn body fat faster!
by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist
Author of the best-seller -- The Truth about Six Pack Abs
If you are the least bit involved in the fitness world or exercise regularly, then you know that the anti-fat
propaganda has died and you should know by now that eating fat doesn't really mean it will make you fat. In fact,
eating enough (healthy) fats in your daily diet is vital to keep your hormones in check, along with keeping blood
sugar levels under control, and prevent cravings. Here are 7 examples of "fatty" fat burning foods that can
actually HELP you lose weight..
1. Super Dark
Chocolate (at least 72% cocoa content or
higher) - It might not be much of a secret anymore, but, dark chocolate can be a very
healthy food, even though it's calorie dense.
I would suggest that dark chocolate can HELP you to burn off more body fat if you have a sweet tooth and
like to eat a lot of desserts. Just 1 or 2 squares of dark chocolate can satisfy your sweet tooth for only 30 or 40
calories as opposed to 500 calories for a piece of chocolate cake.
Also dark chocolate that is in the mid 70's in % cocoa content or higher, can have a high ratio of fiber content
(I've seen some brands have 5 grams of fiber out of 15 grams of total carbs per serving), and low sugar content
compared to the amount of healthy fats. In fact, that's one of the "tricks" I use to select a good quality
chocolate... I look for more total fat than total carbs (or about the same number of grams of each).
The importance of that fact is that it means many dark chocolates will not greatly affect your blood sugar and
will have a fairly blunted blood sugar response compared to other "sweets".
In addition, dark chocolate is also very rich in
healthful antioxidant's, including a powerful compound called theobromine which has been shown to help lower
blood pressure and have other health benefits. The fat content in a good dark chocolate should come solely
from the natural healthy fats occurring in cocoa butter and not from any other added fats. Any chocolates with
added fats or other additives will generally not be as healthy.
The reason I say to choose dark chocolates with at least 72% cacao content is that the higher the % of cacao,
the lower the % of sugar. However, this does mean that any chocolate over 80% cacao content will generally start to
get a more bitter taste and have very little sweetness. If you like this type of taste, then the higher % coco, the
better. Otherwise, a good 75% dark chocolate is in my opinion an almost perfect combination of lightly sweet with a
rich chocolate taste. Just remember to keep those daily quantities of chocolate small as it is calorie dense!
You can also reap the benefits of the antioxidant's and fiber without all of the calories by using organic
unsweetened cocoa powder in your smoothes or other recipes.
2. Coconut milk, coconut flour, and coconut
oil -- Coconut milk and oil are great sources of a super healthy type of
saturated fat called medium chain triglyceride's (MCTs), including a component called lauric acid, which is a
powerful nutrient for your immune system, and is lacking in most western diets. In addition, MCTs are readily
used for energy by the body and less likely to be stored as body fat compared to other types of fats.
Along with coconut milk and coconut oil as healthy fat choices, we've also got coconut flour as a healthier
flour option for baking. Coconut flour is an extremely high fiber flour alternative (almost ALL of the carbs in
this flour are fiber and not starch!). Coconut flour is also VERY high in protein compared to most flours and is
also gluten free!
Just beware that if you're going to use coconut flour for baking, it absolutely NEEDS to be mixed with other
flours as it sucks up moisture like crazy... I've made delicious baked goods by mixing coconut flour with almond
flour and quinoa flour in equal parts, and adding slightly more liquid ingredients than the recipe calls for.
3. Grass-fed (pasture-raised)
butter -- yes, delicious smooth and rich BUTTER (real butter, not deadly
margarine!)... It's delicious, contains loads of healthy nutritional factors, and does NOT have to be avoided
in order to get lean. In fact, I eat a couple pats of grass-fed butter daily and maintain single digit body
fat most times of the year.
There's a lot of confusion about this topic... in fact, I just saw a TV show today that was talking about
unhealthy foods and one of the first things they showed was butter. It just shows that the majority of the
population has zero idea that butter (grass-fed only!) can actually be a healthy part of your diet.
In fact, there's even ample evidence that REAL butter can even help you to lose body fat for a couple of main
a. Grass-fed butter is known to have high levels of a
healthy fat called CLA, which has been shown to have anti-cancer properties, and also has been shown to help burn
abdominal fat and build lean muscle.
b. Grass-fed butter also has an ideal balance of
omega-3 to omega-6 fatty acids (unlike conventional grain-fed butter) which helps fight inflammation in your body,
and can help balance hormones.
c. The healthy fats in grass-fed butter also contain
MCTs, which help to boost your immune system and are readily burned by the body for energy. The healthy fats in
grass-fed butter also help to satisfy your appetite and control blood sugar levels, both of which help you to stay
If you have a hard time finding a grass-fed butter at your grocery store, Kerry gold Irish butter is one of my
favorites, and even though the label doesn't clearly state "grass-fed", the cows are 100% grass-fed on lush green
pastures in Ireland. It's one of the richest butters in color that I've seen, which indicates high levels of
Eggs, including the yolk (not just egg whites) -- Most people know that eggs are one
of the highest quality sources of protein. However, most people don't know that the egg yolks are the
healthiest part of the egg... that's where almost all of the vitamins, minerals, and antioxidant's (such as
lutein) are found in eggs.
In fact, the egg yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and
B12, and panthothenic acid of the egg. In addition, the yolks contain ALL of the fat soluble vitamins A, D, E, and
K in the egg, as well as ALL of the essential fatty acids. Also, the protein of whole eggs is more bio-available
than egg whites alone due to a more balanced amino acid profile that the yolks help to build.
Just make sure to choose free-range organic eggs instead of normal grocery store eggs. Similar to the grass-fed
beef scenario, the nutrient content of the eggs and the balance between healthy omega-3 fatty acids and
inflammatory omega-6 fatty acids (in excess) is controlled by the diet of the hens.
Chickens that are allowed to roam free outside and eat a more natural diet will give you healthier, more
nutrient-rich eggs with a healthier fat balance compared with your typical grocery store eggs (that came from
chickens fed nothing but soy and corn and crowded inside "egg factories" all day long).
5. Grass-fed beef or
bison (NOT the typical grocery store beef!) -- I know most people think
that red meat is unhealthy for you, but that's because they do not understand how the health of the animal
affects how healthy the meat is for consumption. Keep this in mind -- "an unhealthy animal provides unhealthy
meat, but a healthy animal provides healthy meat".
Typical beef or bison that you see at the grocery store is raised on grains, mainly corn (and to some extent,
soybeans). Soy and corn are NOT the natural diet of cattle or bison, and therefore changes the chemical balance of
fats and other nutrients in the beef or bison. Grain-fed beef and bison is typically WAY too high in omega-6 fats
and WAY too low in omega-3 fats. In addition, the practice of feeding cattle corn and soy as the main portion of
their diet upsets their digestive system and makes them sick... and it also increases the amount of dangerous
e-coli in the meat. This is not the case with grass-fed meat.
On the other hand, grass-fed beef from cattle
and buffalo (or bison) that were raised on the type of natural foods that they were meant to eat in nature
(grass and other forage), have much higher levels of healthy omega-3 fats and lower levels of inflammatory
omega-6 fats (that most people already eat way too much of) compared to grain fed beef or bison.
Grass fed meats also typically contain up to 3 times the Vitamin E as in grain fed meats.
In addition, grass-fed meat from healthy cattle or bison also contain a special healthy fat called conjugated
linoleic acid (CLA) in MUCH higher levels than grain-fed meat. CLA has been proven in scientific studies in recent
years to help in burning fat and building lean muscle (which can help you lose weight!). These benefits are on top
of the fact that grass-fed meats are some of the highest quality proteins that you can possibly eat... and this
also aids in burning fat and building lean muscle.