Today on the Fitness Machine, Justin talks about eating fats and what is good fat versus bad fat.

We need to eat good, healthy fats to lose weight.

• There's a central fatty acid that the body needs that we can't produce, only consume
• Eating healthy fats keeps body satisfied, balances hormones, and gives energy

Paleo

• Don't eat processed food.
• It consists of eating only meat and veggies.

Justin's favorite fat:

• Coconut Oil: A saturated fat that everyone needs for brain development.

Sugar: Yay or nay? 

• Sugar is sugar, though how the body takes it depends on what the source is
• Blueberries have other properties other than sugar to help keep you healthy, so good thing to have
• Really only need about 2 servings of fruit a day
• Sugar alcohol (or any sugar substitute) is generally bad for you and needs to be done in moderation

Morning breakfast for good fat:

• Greek yogurt with almonds and blueberries.

Eat smaller portions throughout the day.

• Stay away from large meals at lunch!
• The serotonin release that comes after eating causes a crash afterwards, thus having a large meal before bed is more beneficial to your health and your energy throughout your day.

Fasting in afternoon:

• Not for everyone
• With the insulin that is released upon eating, avoiding that and the crash throughout the day can keep the energy going longer
• Getting all of your calories at night won't have you gaining weight as long as you're not obtaining too many calories

Good fatty dinner:

• Eating a grass-fed beef burger with avocado, ketchup, and mustard, a sweet potato or sweet potato fries on the side, and a side of salad or broccoli.
• The basics: A protein, veggie, and a potato, fries or fats (like avocado or nuts).

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