Did you know that eating more fat can help you lose weight?
Nutrition consists of three main macronutrient groups: carbohydrates, protein and fats. Completely omitting one of these groups from a person’s diet should never be the case if you are aiming for overall health. Carbohydrates and proteins both contain 4 calories per gram. Fats contain 9 calories per gram. So, you would think that avoiding fats and reducing calorie intake would be recommended. But actually, eating healthy fats in moderation could help you see faster rates of weight loss because you remain full for a longer period of time. Find the list of fats to eat to lose weight below!
There are four types of fat — some you should eat, and some you should avoid.
- Monounsaturated fats should be consumed in small amounts and actually help maintain healthy cholesterol levels. Our bodies need some amount of cholesterol to maintain brain function among other things and there has been evidence that cholesterol levels that are TOO low can actually be just as harmful as levels that are too high.
- Polyunsaturated fats should also be consumed in small amounts and help provide the body with essential fatty acids. Essential fatty acids are those fatty acids, which the body can’t produce by itself and need to acquire through food sources.
- Trans fats are to be avoided as much as possible. They are found in fried foods that contain hydrogenated oils like fast food.
- Saturated fats are a bit controversial at the moment. Studies have shown that there are worse things out there that could cause heart disease like trans fat and sugar. But at the same time, it’s probably better to still limit the consumption of this to about 5% of total calorie intake per day since there are other healthier fat sources around. You can go ahead and cook with coconut oil or have your butter…in moderation.
Healthy fats help to reduce hunger pangs because they slow the total speed of digestion as well as provide essential vitamins that your body needs to function optimally.
Vitamins A, D, E and K are all fat-soluble, which means they require the presence of fat in the food in order to be absorbed by the body properly. Knowing which fats are healthier than others is vital for success.
Let’s go over the top choices that you should be eating on a regular basis.
- Flaxseeds – High in both omega 3 and omega 6, making them one of the healthiest fats around. They’re also a great source of fiber.
- Olive Oil – Heart healthy oil with monounsaturated fat that adds flavor and moisture to your recipes. Great for replacing creamy dressings and pasta sauce.
- Coconut Oil and Coconut Milk – Medium chain triglycerides are the special type of fat found in coconuts that help boost energy as they are more rapidly metabolized by the liver. Coconuts also contain lauric acid, which protects the body from infections.
- Almonds – They make a great snack and are a source of vitamin E, protein and fiber.
- Avocado – The only fruit to contain healthy fats. It has a buttery smooth taste and can be consumed on its own, as a dip or can be made into sauces.
- Salmon – Wild fresh varieties tend to be low in mercury so you can enjoy the fact that they are high in omega 3 fatty acids worry-free.
- Natural Peanut Butter – Look for the type made from 100% peanuts and don’t have any other added ingredients.
- Chia Seeds – One of the latest superfoods to get attention because of its antioxidant, fiber and high protein content.
- Sunflower Seeds – Toast them and eat them by the handful or use them as toppings on salad. If you don’t like peanut butter, you can look for sunflower seed butter to replace it in recipes.
Calories from fat sources can add up quickly so just be sure to measure out portion sizes. If you can focus your fat intake around these healthy sources, you can feel confident that you’re giving your body what it needs.
This guest post is written by Ireland-base Dr. Denise Karlyn Hee, a medical doctor practicing nutrigenomic medicine and certified integrative nutrition health coach. If you’d like to find out more about this topic or consult with Dr. Denise, feel free to message her via her RingMD profile (profile here).
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