Fats have a false reputation as being unhealthy, but here’s how they can help.
Sometime in the 1970s, a cardiologist came up with the idea that fat consumption was primarily responsible for the obesity epidemic, as well as a large number of chronic heart diseases. From this idea came subsequent research that tried to prove that fats were not healthy. Food manufacturers have begun to come up with low-fat products, adding significant amounts of sugar to compensate for the loss of flavor.
Today we know that some fats are beneficial to health, they help in the process of weight loss, rather than lead to weight gain. People are beginning to realize that there are healthy fats that can be consumed that promote an active metabolism. Low-fat products have been tested and retested, and their sugar content is often found to be higher than expected. Today’s weight loss revolution is not based on low-fat foods, but on incorporating more healthy fats into your diet. Let’s find out more information about the best fats for diet in the following paragraphs.
Fats from nuts and other healthy sources
Adding more monosaturated fats to your diet can help keep your blood glucose levels under control. These fats are considered healthy and help maintain normal insulin levels. With stable levels of these fats, weight loss occurs naturally. Some of the best sources of monosaturated fats are avocados, natural peanut butter, and olives. Nuts are also a great source, so you can include more hazelnuts, cashews, almonds, pecans and macadamia nuts in your diet. The only thing you need to be careful with is the quantity, since all nuts are known to have a high calorie index.
Omega-3 fatty acids from fish
Fatty fish is the best source of omega-3 fatty acids, which we all know are healthy polyunsaturated fats. In fact, recently experts have begun to include oily fish in the list of superfoods designed to help the population fight obesity and stay fit. Fatty fish is preferred by athletes who train daily as it provides healthy fat intake. Recommended choices include trout, tuna, mackerel, herring, wild salmon and sardines. The good news is that fish can be prepared in a variety of ways, including grilled and boiled. You can pair it with delicious fresh vegetables and healthy dressings to enjoy a healthy meal.
Seed fats (moderate consumption)
If you want to lose weight and get back into a fantastic figure, you should include grains in your diet more often. They are rich in healthy fats that stimulate metabolism and ensure its activity. Plus, they’re rich in fiber, which will help you stick to the high-fiber diet you’ve always wanted to try. Recommended options include flaxseeds, walnuts, sesame seeds, pumpkin seeds and sunflower seeds. The only thing you need to do is to practice moderation as they have a high calorie index. As with nuts, moderation is key, especially if you want to lose weight and look amazing.
Fatty acids from vegetables
If you don’t like fish, but still want to get your fatty acid quota, you can eat some healthy vegetables. For example, you can include more Brussels sprouts, cabbage or parsley in your daily diet. Spinach is a great choice because it is also rich in fatty acids. It is known that such vegetables are especially useful for recovery after training, ensuring an active metabolism. The best thing about vegetables is that they can be cooked in many different ways, and now that summer is in full swing, how about trying grilling vegetables?
Fats from soy products
For a long time we have heard that vegetarians have lower rates of obesity compared to those who eat meat. One reason for this difference is the consumption of soy products. They contain healthy fats that help you lose weight and look great at the same time. Whether you like soy milk or prefer to eat tofu, you are guaranteed to benefit from eating more soy products. Soy products are often used in Asian cuisine, Therefore, you have a great opportunity to learn how to cook new, delicious dishes.
Healthy fats from dark chocolate
You might not expect chocolate to be a recommendation for the best diet plan, but it is. Dark chocolate can be consumed while on a diet, but in moderation. The only thing you need to be sure of is that the fat percentage on the package is between 85 and 90%, as this is the healthiest, richest, diet-friendly dark chocolate available. And remember, moderation is the key! Dark chocolate can also be used to curb sugar cravings, allowing you to lose weight without giving in to temptation. Next time you want to satisfy your sweet tooth, a small square of dark chocolate will do just fine.
The best fats with organic oils
In the past, we have often heard the phrase that using less oil in the kitchen is good for your health. Today, as we rediscover how healthy fats can be, oils are back on the “yes” list. If you are interested in healthy weight loss, you should use organic oils when cooking or preparing various dishes. Recommended options include olive oil, almond oil, macadamia oil, coconut oil and red palm oil. It is important to understand that these oils should not be used for frying, but for pickling various vegetables. This will reveal their taste and provide a delicious dish on your table.
Try something new
Remember that by increasing your fat intake, you can stimulate ketogenic metabolism (thereby replacing glucose as a regular fuel with ketogenic bodies and burning more fat). You will also have to reduce your carbohydrate intake and eat protein in moderation. Always avoid fats that come from foods with hydrogenated oils, such as potato chips, frozen meals, or store-bought sauces. Cook at home to make sure you only use healthy fats!
