There’s a difference between good fats and bad fats. A doughnut for example generally contains more than 15 grams of fat that is going to make you gain weight, that’s considered to be a bad fat. So unless it’s a special indulgence every once in a while; skip the doughnut. But don’t skimp on the good for you fats listed below, they’re not only going to keep you feeling full, they promote heart health, are good for you and delicious.
- The avocado is one of my favorite foods because you can have it for any meal, including breakfast and because of the protein it contains, you’ll feel full longer. Avocados contain monounsaturated fat that improves cholesterol and according to a study published in Diabetes Care, can also prevent belly fat. Learn more about foods you should be eating to get a flat belly here.
- Peanut butter is another high protein food that is easy to incorporate into meals. My favorite way to eat peanut butter is to have some on a rice cake or English muffin. But you have to be careful and only have 2 tablespoons; that alone contains 16 grams of fat. The good news is ½ of that is monounsaturated and peanut butter also contains polyunsaturated fat that has been known to reduce the risk of type 2- diabetes and heart disease.
- Eggs are another favorite on mine, I eat them nearly everyday. If you eat a 3-egg omelet, you’ll be consuming 14 grams of fat, but you won’t be hungry for a long time. Eggs contain saturated, monounsaturated and polyunsaturated fats, which is what helps you feel full. In the past they got a bad rap, but more recently eggs are a recommended protein. Learn how to make the best most perfect hard-boiled eggs here.
- Olives are a big deal in my house. We put them in stews, make olive dips or just eat them alone on a whole grain cracker. The fat contained in olives is almost entirely monounsaturated, making them good for you in so many ways.
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