Fats can be healthy. That’s something most us have heard but never believed. We are part of this system where in order to lose weight or be healthier, we are usually introduced to diets that are low in fat.
The problem here is that these conventional low fat diets have proven to be bad for us. Studies show that fats are not the enemy, and we should add them instead of avoiding them. One thing is certain here, our bodies need fats to work, they are its fuel.
In this post I’m going to tell you how to take advantage of fats in foods and how to use them to lose weight and get healthier.
What’s the real story?
There was time when fats used to be the worst enemy and something that we all were suppose to avoid. However, today we know better. Fat is healthy, something you should be adding to your daily diet. Looking back at the 80’s, we can see that low-fat diets caused more problems than it did good. Instead of making us healthier, it lead to an increased number of obesity and more processed food. A greater amount of refined carbs, fast, cheap solutions, in order to avoid fat. Hence, we ended up even sicker than before.
Thankfully, removing the recommendation of 10 % saturated fat from the 2015-2020 Dietary Guidelines for Americans, is a step in the right direction. Continuous research shows the link between a higher fat consumption (a diet including nuts, vegetable oils, and fish), and lowered risk against cardiovascular disease.
Healthy fats provide energy and help you lose weight
Fat provides the body with energy in concentrated form and stored in fatty tissue as an energy reserve. Moreover, is heat-insulating and provide protection to the internal organs. Indeed fat plays a vital role in producing hormones and fat is also very important for the body to absorb the fat-soluble vitamins A, D, E and K.
The best part?
From a weight-loss point of view, eating more fat has also been shown to affect the weight loss positively. The reason for that is that fat helps us to eat less, due to its rich and calorie dense content and ability to fill us more quickly, moreover, in order to burn fat, we need fat.
But there’s a catch:
No matter how good it has been shown to embrace, rather than avoid fat, you need to know that not all fats are counted equally. The fat sources below are the three main groups of fat, based on their carbon and hydrogen composition.
So which are the different types of fat sources?
They are liquid at room temperature and generally considered heart-healthy fats. These kind of fats can improve blood cholesterol levels and inflammation. Unsaturated fats are found in plants like nuts, seeds, vegetable oils, and seafood.
Solid at room temperature and found in animal foods, like butter and meat, as well as coconut oil. Often deemed unhealthy for your heart, but research is equivocal. However, lately that has become something to question as some of the saturated fats actually are very beneficial for us.
Usually made by heating liquid vegetable oils in the presence of hydrogen gas, in a process called hydrogenation. These are the type of fats, you usually find in restaurants and in processed food, in baked goods and processed snack foods and margarine.
7 Healthy fats you should stock up on:
- Nuts and seeds
- Fatty fish
- Coconuts and coconut oil
- Extra virgin olive oil
- Dark chocolate
For more inspiration on how to use these ingredients go to our recipes section!
The bottom line?
Stop fearing fat! fats are just as all the other nutrients a natural part of a healthy diet. Use these guidelines and choose your healthy fats wisely and think “everything in moderation”, rather than “all or nothing” when making your choices.
If you have further concerns please feel free to talk to me, or any of the other nutritionist or coaches now at BeYou.
BeYou is a wellness app that creates for you a personalised 7 day meal and workout plan to empower you to eat better, move better and feel better. Sign up today, and get 35 % off the original price ($49.99) plus your FREE e-book. Get your own personal nutritionist, fitness and life coach for just $32.50. Its time to get fit without starving! Learn how to get fit with step by step delicious recipes. What are you waiting for?