Step four is eat nutrient dense fats, you need to eat healthy fats cut out or minimize the bad fats and eating these fats will actually help you to burn fat and lose weight. It's very important to start off with an important fact that fat is an essential nutrient is important for normal nerve and brain function for the production of hormones for growth and repair, and even to allow absorption of essential nutrients like vitamin K and vitamin A. Some fats can be made by the body, but a group of fats known as essential fats, like essential amino acids are needed for normal function and can only be obtained from the diet. In addition to being important for bodily function, fats actually help you lose weight for several reasons. Firstly, they fill you up they stimulate satiety hormones, they tell you you fall and you don't need to keep snacking.

They stimulate fat burning hormones like disconnecting, particularly monounsaturated fats found in olives and nuts. They don't stimulate insulin, unlike processed carbohydrates. Which allows storage of fat in yourself when you eat fat. You don't actually stimulate the storage of fat unless you're eating bucketloads and also the added taste of food which is very important. If you're able to eat food that is tasty, that is nutrient dense, that has fat added to it, you will feel full and enjoy your food. Fats have been demonized and there is this misconception that the bad fats or saturated fats that should be cut out of your diet.

And the good fats are unsaturated fats, specifically more or less saturated, and polyunsaturated. The fact is, all foods that contain fat contain all three types saturated, monounsaturated, and polyunsaturated. This is the real way of classifying bad and good fats. bad fats are industrially produced highly processed oils, trans fats and processed fats, for example, in vegetable and seed oils, margining and shortening. These are highly inflammatory fats and trans fats which are reduced in our diet and last week. years have been linked to cancer and heart disease.

Good fats are ones present naturally in animal and plant sources. For example, meat, fish, eggs, cheese, avocado, nuts, seeds and coconut oil. Which of these actually cause heart disease, diabetes and stroke? Several studies have shown there is no link between natural fats and increased risk of heart disease. Here are two of them. One of them is a pure study I studied 135,000 people showed that dietary saturated fat does not cause heart disease.

Another study, which is known as a meta analysis, where you study many studies together, looked at data from 500,000 patients and showed that natural saturated and unsaturated fats do not increase your risk of heart disease. However, trans fats, the fake fats do increase your risk of heart disease. There's also no credible evidence that natural saturated fats cause diabetes, stroke or cancer. So should you be really Cutting out good fats. Again you have to balance the harms and benefits while the suppose it harms heart disease and stroke not proven cancer risk, again, not proven from natural sources and obesity. We know that low carb diets you better than no fat diet, low fat diets not sustainable.

So what are the benefits of including good fats in your diet? They fill you up, they add taste the help you lose weight. As you said already they fats are essential nutrients and fat containing foods often have other nutrients, including protein, vitamins, and minerals, for example, red meat and eggs. So how much fat should you eat? Well, you need to maximize nutrient dense foods and minimize carbs, specifically protein, non starchy vegetables and add healthy fats. What you need to do is to encourage your body to burn your body fat by minimizing carbohydrates.

And you should include fatty foods and fry with good fats like butter, but don't eat fat for the sake of it if you're not hungry, because then you will not encouraging your body to burn your body fat because you'll be having too much fat on top of your normal food. Don't have spoonfuls of butter. Don't cover everything with olive oil, but do include it in your diet. In the next video, we're going to talk further about how to correct your metabolism by cutting out carbs and sugar from your diet.