There are two kinds of fats—the bad and good. Fat supplies a secondary source for energy and body fuels. However, make sure that you only consume those good ones.
One of the most detrimental bad fats is the hydrogenated one, which is also referred to as trans-fat or trans-fatty acids. When shopping in the grocery store, read labels carefully. If you spot some foods containing hydrogenated or trans-fat, don’t purchase them. Trans fat can increase your bad cholesterol in the body, which can result in diabetes, cancer, heart diseases and clogged arteries. Since the human body does not process trans-fat, it will be considered as toxins and will be stored in the cells. Worse, trans fat consumption can also increase your cravings for food, so you have to make healthy food choices.
In order for you not to experience the negative effects of hydrogenated fats, you have to avoid shortenings and margarine. You should also not consume convenience foods such as snacks, cookies, popcorn, chips and crackers.
Did you notice this? Weight loss and good fats work hand in hand while weight gain and bad fats also go together. To achieve your weight loss goals, it just takes saying “no” to what you must avoid and saying “yes” to what you must consume.
Good Fats – The Solution
If you want to lose weight the healthy way, then you need to consume foods rich in essential fatty acids also known as EFA. This type of fatty acid comes in two kinds –Omega 6 and Omega 3. These are commonly found in walnuts, eggs, salmon, vegetables, sunflower, corn, grains and meats. It comes with lauric acid, which is known for its ability in preventing heart diseases, improving the immune system and increasing the metabolic rate, which enables you to boost your energy levels. Since weight loss and good fats are intertwined, you have to go for this fat group.
The following are some of the foods containing good fat for weight loss:
- Avocado – This fruit is not just high in monounsaturated fats, but also comes with a double purpose. It contains mannoheptulose, a starch that inhibits the secretion of insulin. This can greatly benefit individuals with insulin resistance, which is one of the major causes of metabolic syndrome. To date, the said syndrome affects over 40 percent of the United States population.
- DHA/EPA oil – DHA and EPA are made from 100% omega 6 and omega 3 fats. Numerous researches and studies have shown that these oils had significant effects over hormone balance, mood, cortisol control, and inflammation. Omega-3 fatty acids are a group of polyunsaturated fats found in a wide variety of foods, most famously in fish. Because of recent research suggesting potential cardiovascular prevention and other health benefits, omega-3 fatty acids are currently a hot topic in nutrition research.
- Omega 3 fatty acids found in walnuts are especially helpful in brain function. Our brain is more than 60% structural fat which needs to be primarily omega-3 fats, found in walnuts and flax seed, for its cell membranes to function properly. If you have heart disease then it is advisable to speak to your doctor about this.
- Grass-fed beef –
Research has shown that a grass-fed beef has various effects on the omega 3/6 ratios and LDL/HDL ratio when eaten by humans. It has also been shown to enhance blood lipid profiles, which implies that it promotes the health of the cardiovascular system.
- Virgin coconut oil – This is considered as the king of good fats. Research has shown that it can increase the body’s fat burning rate after ingestion. This oil acts as a potent antioxidant by lowering inflammation, and thus helps the metabolism of blood sugar. It also comes with brown fat-burning properties.
Contrary to the belief of many people, fats are the underlying cause of weight loss. What they don’t know is that good fats exist, which aid their body to burn bad fats quickly. If you were surprised on what you have discovered in this chapter, be a good friend to others by telling them the truth so that they do not lose weight improperly.
Benefits of good fats
- Maintenance of the immune system
- Preservation of digestive health
- Optimal organ functions
- Optimal nervous system and brain function
- Regulation of hormones
If your body does not receive the right amount of essential fatty acid it needs, it can lead to health conditions and diseases such as obesity, stroke, heart diseases, asthma, diabetes, cancer, ADHD and depression.
- Eating meat with less fat is beneficial. Lean meats are also a good source of essential amino acids particularly sulphur amino acids. When compared to the digestive rates the proteins in meats work faster than the one contained in the beans and whole wheat range.Lean meat is also a good source of iron. Because iron deficiency is progressive it is often not detected until a later stage where anaemia has developed.