TLS Lifestyle Challenge # 3 Getting Lean With Healthy Fats

Healthy Fats

Congrats on making it past the foundation phase of the TLS program! At this point you have been introduced to a tone of new material in and out of the gym. Hopefully you have gained confidence with proper lifting technique, mastered the kettle bell swing, and had a fun challenge with the Special Operations, “Grip Hill” and “Coyote”. From a lifestyle perspective, you have a clear goal for the TLS program, have increased your protein intake, and have a general understanding of the paleo way of eating.

This weeks topic or challenge is to add healthy fats to your protein with every meal. Some of the many benefits of healthy fats include; Improved reproductive health, eye and skin health, brain function, satiety, reducing cravings, and improved metabolism. So what exactly qualifies as a healthy fat? The below list is a basic list, however I suggest reading this article to explain specific benefits for each type of fat.

Olives
Avocado
Grass Feed or Organic butter
Coconut Oil
Coconut Milk
Olive Oil
Avacado Oil
Nuts
Seeds
Whole eggs
Meat and Fish (grass-fed, free range, organic if possible)
healthy-fats

Diversity is also important consideration in optimal nutrition. So in addition to having a healthy fat with each meal, this weeks challenge also involves trying at least 3 new fats that you don’t typically eat.

A caveat, which also serves as an introduction to next weeks topic/challenge is taking into account the amount of carbohydrates your consume. Gary Taubes, author of “Why We Get Fat: And What to do About it”, sums it up best with this quote…

“In other words, the science itself makes clear that hormones, enzymes, and growth factors regulate our fat tissue, just as they do everything else in the human body, and that we do not get fat because we overeat; we get fat because the carbohydrates in our diet make us fat. The science tells us that obesity is ultimately the result of a hormonal imbalance, not a caloric one—specifically, the stimulation of insulin secretion caused by eating easily digestible, carbohydrate-rich foods: refined carbohydrates, including flour and cereal grains, starchy vegetables such as potatoes, and sugars, like sucrose (table sugar) and high-fructose corn syrup. These carbohydrates literally make us fat, and by driving us to accumulate fat, they make us hungrier and they make us sedentary.”

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