It’s no secret that fats have a very poor reputation amongst weight watchers. Intake of food items that are high in fats, is generally prohibited by most of the medical communities & nutritional fields. Are you afraid to eat fats too? Well, then you shouldn’t be. Of your total daily calories, 25 to 30% should come from fat. The key to follow here, is to pick good-for-you fats and limit the bad ones. Some of the major benefits of increasing the consumption of fats in your daily routine are –
1. Eat more fat to burn more fat
From a biochemical point of view, the fad of low-fat diets has a negative impact of fat/weight loss. Low-fat diets lower the levels of adiponectin, which is actually a true fat-burning hormone that works to enhance your metabolism and increase the rate in which fats are broken down. Intake of good fats boosts the functioning of adiponectin, which helps to boost the weight loss process.
2. Eating fats curbs your appetite
Nothing is worse than eating a low-calorie diet that leaves your hungry all the time. The best benefit of including fats in your diet is its satiating effect, which keeps you full for longer. Intake of fats results in releasing CCK and PYY hormones, which helps in appetite regulation. The more satiated you are, the less likely it is that you’re going to sneak in snacks between meals or pile on a second helping.
3. Eating fat reduces the intake of carbs
The total nutrient consumption of your food needs to sum up to a total of 100%. Increasing the intake of one nutrient will lower down the levels of the other one. The first nutrient that should be given priority is the proteins followed by fats and carbs. If you increase the intake of fats in your diet it indicates the intake of fewer carbs. From a fat loss perspective, displacing carbohydrates by increasing fat in your diet sets the stage for an optimal fat loss environment.
So what fats are you actually supposed to eat and what to avoid?
The Good : Monounsaturated & Polyunsaturated Fats
*Benefits: These fats, known as MUFAs, raise the good HDL cholesterol, lower the bad LDL cholesterol. Along with this, they also protect against the buildup of plaque in your arteries. Not only this, studies have also shown that they help to prevent belly fat.
*Food items: These fats are found in olive oil and olives, canola oil, almonds, cashews, peanuts, peanut butter, sesame seeds, and avocados.
*Quantity: Most of the fat you eat should be unsaturated, like MUFAs. Dr. Roberts says that “Just two to three tablespoons of olive oil a day can raise HDL levels and protect against heart disease.”
*Benefits: These fats also prove helpful to lower down you LDL levels. Along with this, they also contain essential omega-3 fatty acid, which helps to strengthen your immune system, keeps your skin & eyes healthy, boosts brain functioning and also improves your mood
*Food items: Omega-3s are primarily in fish as well as flaxseed, chia seeds, walnuts, canola oil, and tofu. Omega-6s are in corn and safflower oil, corn-fed chicken and beef and farmed fish.
*Quantity: Most of the PUFAs, you eat should be omega-3s. To increase its consumption replace vegetable oil with canola oil and increase the intake of fish. Also, the intake of omega 6 should be limited as it can lead to inflammation that further links to heart diseases.
The Bad: Saturated Fats
*Outcomes: The intake of saturated fats should be kept to a minimum as they are mainly responsible for raising the cholesterol levels and also increase the risk of heart diseases.
*Food items: In meat and poultry, in dairy products like cream, butter, and whole and 2 percent milk, and in some plant foods like coconut and palm oil.
*Quantity: If possible saturated fats must be avoided as they don’t make any healthy contribution towards your body. In case you still consume, their quantity should be restricted to less that 10% of your total calorie intake!
The Ugly: Trans Fats
*Outcomes: Trans fats raise bad LDL and lower good HDL, increasing inflammation throughout the body. Dr. Gerbstadt said that, “ They 100 percent promote heart disease”
*Food items: In margarine, doughnuts, french fries, and processed foods such as crackers, cookies, chips, and cakes.
*Quantity: Zero. Avoid them completely!
So finally we can conclude that instead of making any one nutrient a villain, we need to be calculative about the total calorie content of the food we eat for faster weight loss!