When it comes to dieting and healthy eating, lots of people find that they are bewildered by the role that healthy fats play in a healthy diet. The word "fats" is loaded with negative connotations and lots of people naturally assume that they should try as hard as possible to reduce the quantity of fat that they consume.
That couldn't be further from the truth, though. In this post, we'll take a look at how good fats help you lose weight and some of the best foods out there to deliver a safe quantity of healthy fats to keep you safe.
What Are Healthy Fats?
There are three macronutrients that you need to consume in an appropriate quantity and ratio to keep your body healthy. Those three macronutrients are fats, carbohydrates, and protein.
Fat is essential for your body. It helps you to absorb the vitamins from your food, it is stored for energy, and it helps to promote neurological and cardiovascular health.
But what about those fat horror stories? You have to understand that not all fats are equal.
"Bad fats" are artificial trans and saturated fats. They can cause people to gain weight quickly while increasing their risk of diabetes and clogging their arteries. These bad fats can be found in a variety of very popular foods.
"Good fats" can help you to feel energized and mentally sharp. These unsaturated fats are also important when it comes to helping you maintain a healthy weight.
How Are Fats Good for Weight Loss?
It might sound strange at first, but good fats can actually help you to lose weight - if you use them appropriately. In fact, many nutritionists recommend that around 20-30% of a person's daily calories should come from healthy polyunsaturated and monosaturated fatty acids.
Those healthy fats take longer to digest than other foods. This means that you feel fuller for longer - the perfect way to cut back on your calories and make sure that you're hitting your dieting goals. If you find that over-eating is a big problem for you, healthy fats might be able to cut your cravings out of the picture.
Lots of health professionals and nutritionists believe that the Mediterranean diet is such a success because of its high ratio of healthy fats. People in Mediterranean countries regularly enjoy healthy amounts of fish and olive oil - key sources of healthy fat.
Another benefit of healthy fats is that they help a person to feel as though their appetite has been satiated. There's something very fulfilling about fats and this helps people to reduce their cravings and feel more satisfied with a smaller quantity of food.
Some sources of healthy fats also contain an abundance of fiber. This can help a person to feel fuller for longer and it can also help to regulate the health of your digestive system in general.
Which Fats Can Help You Lose Weight?
In reality, it's much more complicated than a simple division between "good" and "bad" fats. There are lots of different types of fat out there. Here's a closer look at the fats that you should focus on if you're trying to lose weight:
Our bodies need essential fatty acids to function properly, but we are not capable of producing them internally - they must come from foods. Polyunsaturated fats can provide those two essential fatty acids (omega-3 and omega-6) while helping to lower your bad cholesterol. This reduces your risk of heart disease.
Those two essential fatty acids help your body in a number of ways. Omega-3 can reduce the presence of fat in your blood and lower your blood pressure. Meanwhile, omega-6 lowers your blood pressure and controls your blood sugar.
You should make sure to consume foods that have polyunsaturated fats to unlock those benefits for your own body.
Monounsaturated fats also help you to lower your bad cholesterol. They are also essential to developing and maintaining your cells. This means that monounsaturated fats can help your digestive system to function appropriately and give you the best chance of achieving and maintaining a healthy weight.
Healthy Fats And Diets
Given the potential of healthy fats, it's little wonder that some diet plans have emerged that place a strong emphasis on consuming higher quantities of this macro.
The keto diet is very popular, for instance, and it focuses on significantly reducing a person's carbohydrate intake in favor of healthy fats. People following the keto diet will enjoy healthy fats from a range of sources like avocado, oil, and nuts.
There are other very popular diets that focus on providing a person with ample amounts of healthy fat. The Atkins diet could be considered a member of this family of diets, as well as the Swank diet and others.
If you find that you do not consume the appropriate healthy fats in the appropriate quantities, you might want to pursue one of these diets and see how it impacts on your weight and the way that you feel.
Top 3 Foods To Increase Healthy Fats
Are you hoping to unlock the potential of healthy fats to manage your weight and improve your overall health? Here's a closer look at the three foods that you should incorporate into your diet to increase the ratio of healthy fats you consume.
Eggs deserve a place within almost any person's diet. These powerful little foods deliver a wide range of vitamins and minerals. In fact, they deliver almost every nutrient that a human being could need.
To make them even more attractive to people hoping to lose weight, eggs are very filling and they contain impressive amounts of protein. This makes them ideal for weight loss.
You will find that the best eggs are omega-3 enriched. This elevates the quantity of healthy fat that you'll find in the egg. Some people believe that eggs are fatty and the cholesterol within it is harmful, but science has thrown that into question. In fact, studies have shown that people who eat eggs for breakfast eat fewer calories over the course of the day than those who don't.
Eggs also deliver a range of other benefits. Eggs come loaded with antioxidants that can protect your vision and they also contain choline. This is a brain nutrient that the vast majority of people are deficient in.
In addition to being nutritious and healthy, eggs are just a very convenient food that makes it easier for you to stick to your dieting goals. You can prepare eggs at any time of the day and there are countless ways that you can cook them - they're also the perfect snack.
Lots of keto enthusiasts enjoy cheese omelets cooked with olive oil. This is a great way to deliver high quantities of healthy fat that can keep you very healthy indeed.
Avocados are an incredible source of healthy fats. It is a fruit that is composed of 77% fat - that's incredibly high.
Most of that fat is made up of oleic acid - a monounsaturated fat. This fatty acid is also found in olive oil and it can help to promote better cardiovascular health.
Despite the high quantity of fat and the impressive number of calories, studies have demonstrated that people who eat avocados on a regular basis are more likely to weigh less than those people who do not.
As an added incentive, avocados are also a great source of fiber and potassium. Avocados have become a very popular breakfast food in recent years, too. It's a perfect choice, given that it can provide you with the energy that you need to approach your day.
Avocados are also very satisfying to eat and they help people to manage their appetite over the course of the day. If you're looking for an ideal source of healthy fats, be sure to pick up some avocados.
The Mediterranean diet is very popular among certain people, thanks to its high quantity of fatty acid (and other reasons).
Extra virgin olive oil is a staple of the Mediterranean diet. Olive oil contains impressive quantities of vitamins E and K. To make olive oil even more attractive, it includes a host of powerful antioxidants that can lower your blood pressure and improve your cholesterol.
One of the great things about olive oil is that it's so versatile and simple to incorporate into your diet. It's the perfect salad dressing and you can also use it as the oil in a wide range of recipes.
If you decide to incorporate olive oil into your diet, you should be sure to try and find the best quality possible. Always try to find an extra virgin olive oil that is as pure and delicious as possible.
As with any other food, though, it's important that you carefully monitor the volume of olive oil that you consume - always try to keep yourself within reasonable limits.