WK03 L07 Good Fat Can Help Us Shed Body Fat

Good Fat Can Help Us Shed Body Fat

0:21 Welcome to your third week in our simple strategies for nutrition beginners course. If you've made it this far, we know you are serious about learning.

0:30 how these simple strategies can work for you. In today's lesson, you're going to learn about how to use good fat to help you shed body fat.

0:39 In the 1980s, 90s, and 2000s, we used to think eating low fat or fat-free was the secret to weight loss.

0:48 Science and long-term results showed us that this is not efficient nor is it healthy. Let's learn about fat first. Your body uses fat in four main ways.

1:01 Number one, it's a source of energy. Number two, fat is used as padding and insulation for organs and nerves. Number three, it's a regulator for the fat soluble vitamins A, D, E, and K.

1:16 Fat is a source of essential fatty acids. Next, let's learn about the good fats and the bad fats. The good fats are the unsaturated fats which are the polyunsaturated and mono unsaturated fats.

1:30 Those fats are considered the good guys because when eaten in moderation they can help lower cholesterol and decrease your risk of heart disease.

1:39 Some examples of good fats are olive oil, avocados, nuts, seeds, and omega-3 fatty acids or fish oil supplements. Good fats have many benefits.

1:54 They can help you increase your sense of fullness, improve your mood, help repair our DNA, help reduce inflammation, decrease joint pain and can improve hair, skin and nails.

2:07 Just like carbohydrates and proteins, we can use the hand measurement system for our fats portion sizes. There's no calorie counting involved.

2:17 Simply use your hand as a guide for your serving sizes. Fats serving sizes are measured with the size of one thumb.

2:25 This is approximately one tablespoon or seven to twelve grams of fat. One thumb size of good fat could be one tablespoon of olive oil, two tablespoons of nut butter, or it could also be half of a small avocado.

2:40 Today let's add in your fifth simple strategy to practice. This is to include a good source of fat into your meals.

2:47 Ladies, your portion size is one thumb size of fat. Gentlemen, your portion size is two thumb sizes of fat. See if you can feel the difference in your formless and better move.

3:00 You can also look at pictures of what one thumb size of fat looks like in today's email. You