Fats have a false reputation for being unhealthy, but here’s how they can help.
Somewhere 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 studies trying to prove that fats were not healthy. Food manufacturers began creating low-fat products, adding significant amounts of sugar to compensate for the loss of flavor.
Today, it is known that some fats are healthy, they help with weight loss, rather than causing weight gain. People are beginning to realize that there are healthy fats that can be consumed, they help keep your metabolism active. Low-fat products have been tested and retested, and their sugar content is often higher than expected. Today’s weight loss revolution is not based on low-fat products, but on including more healthy fats in your diet. Let’s learn more about the best fats for dieting in the following paragraphs.
Fats from Nuts and Other Healthy Sources
Adding more monounsaturated fats to your diet helps 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 monounsaturated 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 amount, as 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 are known to be healthy polyunsaturated fats. In fact, experts have recently started to include oily fish in the list of superfoods designed to help the population fight obesity and stay in shape. Oily fish is preferred by athletes who train daily, as it provides the consumption of healthy fats. Recommended choices are trout, tuna, mackerel, herring, wild salmon and sardines. The good news is that fish can be prepared in a variety of ways, including grilling and boiling. You can combine it with delicious fresh vegetables and healthy dressings, enjoying a healthy meal.
Seed fats (moderate consumption)
If you want to lose weight and get back to that fantastic figure, you should include grains in your diet more often. They are rich in healthy fats that stimulate metabolism and ensure its activity. In addition, they are rich in fiber, which will help you follow the high-fiber diet you have always wanted to try. Some of the recommended options include flaxseed, walnuts, sesame seeds, pumpkin seeds, and sunflower seeds. The only thing you need to do is to eat them in 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 intake, you can eat some healthy vegetables. For example, you can include more Brussels sprouts, kale, or parsley in your daily diet. Spinach is a great choice, as it is also rich in fatty acids. Such vegetables are known to be especially useful for recovery after workouts, ensuring an active metabolism. The best thing about vegetables is that they can be cooked in a variety of 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 than meat eaters. One of the reasons for this difference is the consumption of soy products. They contain healthy fats that help you lose weight and look great while doing so. 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, so this is a great opportunity to learn how to cook new, delicious dishes.
Healthy Fats from Dark Chocolate
You probably don’t expect to see chocolate as 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 should be sure of is that the fat percentage on the package is between 85 and 90%, as this is the healthiest and fattiest dark chocolate suitable for a diet. And remember, moderation is the main thing! Dark chocolate can also be used to curb your sweet tooth, allowing you to lose weight without succumbing to temptation. The next time you want to satisfy your sweet tooth, a small square of dark chocolate will do the trick.
The Best Fats with Organic Oils
In the past, we 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 have once again made it into 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 salting various vegetables. This will bring out their flavor and ensure a delicious dish on your table.
Try something new
Remember that by increasing your fat intake, you can stimulate a ketogenic metabolism (thereby replacing glucose as a normal fuel with ketogenic bodies and burning more fat). You will also have to reduce your carb 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!
