Fitness | Nutrition | Aug 22 2015

Five ways to ensure fat can actually help a boxer

Dr James Morton provides some pointers on fat – previously a dirty word in boxing
greek yogurt with walnut on a plate

As stated previously, not all fats are bad.

1. Ensure oily fish is consumed at least three times per week
Make choices such as salmon, mackerel, sardines, herring etc for lunches and dinner. Tinned salmon and sardines can also form the basis of a protein and fat-rich snack.

2. Don’t throw away the yolk at breakfast
Eggs remain one of the most effective protein sources and the yolk is also a good source of both saturated and unsaturated fatty acids. It is a myth that consuming two-three eggs each morning will raise your cholesterol. Eggs can also add welcome protein to breakfast.

3. Add avocados and nuts to salads and snacks
Avocados and nuts (a palm-sized portion) are a simple source of fat to add to salads and snacks. Both sources could also be added to smoothies and are especially useful as mid-afternoon snacks.

4. Avoid dietary fads
Remember, the bottom line remains that we must expend more calories than we consume in order to lose weight. Adding spoonfuls of coconut oil to coffee are calories we simply do not need!

5. Avoid processed foods
Highly processed foods such as convenience and confectionary products (e.g. ready meals, ice cream, crisps, processed meats etc) are often rich in both saturated fat and sugar and should be avoided at all costs!

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