Updated: Jul 2
Yes, healthy fats are allowed on the SOZA Weight Loss program.
During phase 2 of the SOZA Nutrition program, the rapid weight loss phase, they are allowed in moderation.
Why are healthy fats allowed during phase 2?
In moderation, they do not cause you to gain weight, and they are super healthy for you,
More energy during phase 2
In moderation, they won't cause you to gain more weight
Make your foods taste better
Contribute to a sustainable long-term diet
It's important to note that not all fats are created equal. Saturated and trans fats have been linked to increased health risks, such as higher cholesterol levels and heart disease. Therefore, it's crucial to focus on consuming healthy fats from sources like avocados, nuts, seeds, fatty fish, and olive oil while limiting the intake of saturated and trans fats.
What are healthy fats?
Healthy fats are essential for overall health, providing energy, supporting cell growth, and aiding in the absorption of certain nutrients. Here are some examples of foods rich in healthy fats:
Avocados: Avocados are a great source of monounsaturated fats, which can help improve heart health and lower bad cholesterol levels.
Nuts: Almonds, walnuts, pistachios, and cashews are all excellent sources of healthy fats, as well as essential nutrients like fiber and protein.
Seeds: Chia seeds, flaxseeds, sunflower seeds, and pumpkin seeds contain healthy fats, fiber, and various micronutrients.
Fatty fish: Salmon, mackerel, sardines, and trout are rich in omega-3 fatty acids, which support heart and brain health.
Olive oil: Extra virgin olive oil is a staple of the Mediterranean diet and provides heart-healthy monounsaturated fats.
Nut and seed butters: Almond butter, peanut butter, and sunflower seed butter are good sources of healthy fats when consumed in moderation.
Dark chocolate: High-quality dark chocolate containing at least 70% cocoa contains healthy fats, antioxidants, and minerals.
Eggs: The yolks of eggs are rich in healthy fats, vitamins, and minerals.
Remember to consume these foods in moderation, as part of a balanced diet. The appropriate serving size for healthy fats depends on individual factors such as daily calorie intake, activity level, and dietary goals.
What does the research say about healthy fats?
Research has shown that healthy fats are crucial to overall health and well-being. These fats are beneficial for various reasons:
Heart Health: Consuming healthy fats, such as monounsaturated and polyunsaturated fats, has reduced cardiovascular disease risk. These fats can help lower bad cholesterol (LDL) levels while increasing good cholesterol (HDL) levels, which leads to improved heart health.
Brain Function: Healthy fats, especially omega-3 fatty acids, are essential for optimal brain function. They support the structure of brain cells, aid in neurotransmitter production, and are involved in learning and memory processes.
Inflammation Reduction: Omega-3 fatty acids, found in fatty fish and some plant sources, have anti-inflammatory properties. They can help reduce inflammation in the body, associated with various chronic diseases, such as heart disease and arthritis.
Nutrient Absorption: Fat-soluble vitamins (A, D, E, and K) require dietary fat to be absorbed and utilized by the body. Consuming healthy fats ensures that these essential vitamins are adequately absorbed.
Hormone Production: Fats are vital components in the production of various hormones, including sex hormones and stress-related hormones. Maintaining an adequate intake of healthy fats supports hormonal balance and overall health.
Satiety and Weight Management: Healthy fats can increase feelings of fullness and satisfaction after meals, helping to manage hunger and maintain healthy body weight.
Clinical studies and references:
The Nurses' Health Study and Health Professionals Follow-Up Study: These long-term cohort studies provide substantial evidence of the benefits of replacing saturated fats with unsaturated fats for heart health.
Gus Bouari from SOZA
Health Blog Writer
About Gus Bouari, SOZA Co-Founder
After his childhood friend and co-founder, Dr. Anthony Wehbe lost 50 pounds on the SOZA weight loss program, he also did the program and lost 35 pounds.
Gus is a wellness advocate and enthusiast. Gus truly believes we can all transform our lives by adapting to and following a healthy, wellness-focused lifestyle.
He has appeared on Miami NBC 6 Health in the Mix, discussing healthy eating and healthy cooking.
If you ever bump into Gus, it would most likely be at a health foods store helping fellow shoppers make better food choices.
His continuous education and certifications include Precision Nutrition PN1 Certification, Stanford Online University's Food Sustainability, Mindful Eating, Healthy Cooking, Nutrition For Health and Sustainability, Nutrition Science: Obesity, and Healthy Weight Loss.