The Good, the Bad, and the Ugly in the World of Fats..!!
We’ve always looked at fats as our arch-nemesis: the provider of all things flabby, the Lord of the spare tires around your waist. But, did you once look beyond the gruesome image you have of fats and learn about the secret double agents in them? Why not use these double agents to your advantage and get into the fats reduction mode using fats?!
There’s no shying away from the fact that you need fats to keep your body up and running. Studies and research has proved that fats are essential for your overall well-being of your body and fats also aid in the absorption of vitamins A, D, E and K. Moreover, fats provide your body with the required energy. From your daily calorie intake, around 20-30 percent should come from fats.
Remember: Fat happens to be just the fuel needed by your body to burn calories.
Why do you need to eat healthy fat to burn fat?
The Good: Unsaturated Fats
Unsaturated fats are the good fats that lower your bad (LDL) cholesterol levels, help raise the good (HDL) cholesterol levels, avoid the plaque in your arteries, and even prevent fat around the belly! Too good, eh?
Monounsaturated fatty acids (MUFAs), Polyunsaturated fatty acids (PUFAs) and Omega-3 fatty acids are different types of unsaturated fats.
Source: Olive oil, Safflower Oil, Peanut Oil, Corn Oil, etc. are good sources of MUFAs and PUFAs. Apart from this, you can invest in almonds, cashews, peanuts, sesame seeds, avocados, etc. Fish such as Salmon, Tuna, Mackerel, Sardines, etc. is a good source of Omega-3 fatty acids.
The Bad: Saturated Fats
Too much saturated fats increase the total blood cholesterol levels in your body and raises your risk of cardiovascular diseases and strokes. Poultry products, red meat, dairy products such as cream, butter, whole milk, etc. are forerunners in the saturated fats game. Less than 10 percent of your daily overall calorie intake should come from them.
The Ugly: Trans Fats
Trans fat has been shown to increase your bad (LDL) cholesterol levels, lower your good (HDL) cholesterol levels, cause cardiovascular diseases, strokes and type 2 diabetes. These Trans Fats can rip your system apart and your body basically doesn’t need these at all. Fast food, French fries, processed and packaged foods, they have them all. Simply avoid them!
What Can Healthy Fats Do for You?
- Eating Healthy Fats Can Make You Want to Eat Less – Healthy fats have the ability to satiate hunger. When these fats hit your intestine, they release hormones such as CCK and PYY to regulate your hunger and leave you satiated.
- Eating Healthy Fats Can Lower Your Intake of Carbs – Fats, Carbohydrates and Proteins are the three macronutrients that provide energy to your body. When you eat more of one macronutrient (fats), it means that your consumption of another macronutrient (carbohydrates) needs to reduce in order to balance the level of macronutrients in your body. Hence, increasing the intake of healthy fats can lower your intake of carbs. And reducing the amount of carbohydrates in your diet and replacing it with healthy fats is one of the best ways to lose weight.
- Eating Healthy Fats Allows Your Body to Burn Fats – Dietary fat contains Adiponectin; a fat-burning hormone that can enhance your metabolism and help in breaking down fats by activating the protein PPAR-alpha, thus curbing your appetite. But, a low-fat diet for weight loss lowers the level of adiponectin in your body, disrupting your plans of weight loss.
Now, you have a very good idea on how eating healthy fats can help you lose weight. But, as you know from the very beginning, excessive intake of any type of fat can cause serious concerns to your body. Moderate your every move towards living a healthy life and always use food to your advantage.
Analyze your body type, your diet, and your lifestyle, take an expert opinion and be ready to work yourself out to reach optimum health! Stay fit… Stay healthy!
Did you incorporate any healthy fat in your diet that helped you to lose weight? Do share in your views and opinions with us!