Fats You Can Eat

walnutsFat is important in one’s diet. Yes, it should be a very important part of one’s diet simply because it is important for one’s metabolism. After a meal with some fat, you don’t feel that ravenous after a couple of hours of eating.

Therefore, fat helps you from overeating as well as bingeing. More importantly, when it comes to your metabolism, fat functions much like protein. It has the ability to extend the energy boosting and metabolism-enhancing effects of the carbohydrates by being able to slow down the digestion of the carbs.

Fat also helps to sustain the energy that you’ll be able to exert because of the carbohydrates. The more energy that you have, the more activity you’ll be able to perform. After that, you’ll be able to burn more calories because of the added energy.

Because of that, you should always mix fat with a carbohydrate as it maintains a critical role in being able to keep the metabolism working in high gear. Here are some type of fats that you can eat:

  • Avocado, mashded ¼ cup
  • Almond butter 1 flat tablespoon
  • Almonds 14 pieces
  • Brazil nuts, unblanched 4 pieces
  • Cashew butter 1 flat tablespoon
  • Cashews, dry or oil roasted 11
  • Chestnuts, European, roasted ¼ cup
  • Filberts/hazelnuts 11 pieces
  • Flaxseeds, ground 2 ½ tablespoons
  • Macadamias, roasted or dry roasted 5 nuts or ½ tablespoon
  • Mixed nuts, dry oil roasted 2 tablespoons
  • Peanut butter 1 flat tablespoon
  • Peanut butter, reduced fat 1 flat tablespoon
  • Peanuts, dry or oil roasted 20 nuts or 2 tablespoon
  • Pecans, dry or oil roasted 7 halves or 2 tablespoons
  • Pine nuts, dried 2 tablespoons
  • Pistachios, dry roasted 2 ½ tablespoons
  • Pumpkin kernels, dried 2 tablespoons
  • Sesame seeds 2 tablespoons
  • Sunflower seeds, dry or oil roasted 2 tablespoons
  • Tahini (sesame butter) 1 flat tablespoon
  • Walnuts, black chopped 2 tablespoons
  • Walnuts, English, chopped 8 nuts or 2 tablespoons
  • Canola 2 teaspoons
  • Corn 2 teaspoons
  • Olive 2 teaspoons
  • Peanut 2 teaspoons
  • Safflower 2 teaspoons
  • Soybean 2 teaspoons
  • Soybean/cottonseed 2 teaspoons
  • Sunflower 2 teaspoons

For salad dressings, you’ll be able to save some calories by using nonfat sald dressings as well nonfat sandwich spreads. Be sure to eat a total of only 4 tablespoons so that you don’t have to count it as a daily serving.

  • Blue cheese, low calorie 6 flat tablespoons
  • French, low calorie 6 tablespoons
  • Italian, low calorie 12 tablespoons
  • Italian, regular 1 ½ tablespoons
  • Mayonnaise, imitation, low-calorie 2 ½ flat tablespoons
  • Mayonnaise, light 2 flat tablespoons
  • Mayonnaise, regular, low-calorie 2 ½ flat tablespoons
  • Ranch, low-calorie 2 ½ flat tablespoons
  • Tartar sauce, low-calorie 3 flat tablespoons
  • Thousand Island, low-calorie 4 flat tablespoons
  • Vinaigrette 1 ¼ tablespoons
  • Vinegar and oil 1 ¼ tablespoons
  • Hummus 3 flat tablespoons

So there you go. You might want to just take your pick from these types of "friendly" fats so that when you mix it with some carbohydrates, you’ll be able to fire up your metabolism. You’ll eventually be able to improve your metabolism to the point that you won’t need to work as hard.