Fats have always been the “enemies” of diets until now, when we know that they are not the villain of our diet but that their consumption is necessary and we only have to choose the right alternatives. Therefore, we propose you to eat fat to lose weight of course, looking for healthy fats for that purpose.
For a long time it has been thought that eating fat was synonymous with its storage in our body, hence they were the main enemies of weight loss diets until science indicated otherwise, because low-fat diets are not the most effective for weight loss but on the contrary, if we choose the right types of fats we can get advantages when losing kilos.
Thus, while trans fats have been linked to weight gain and a higher incidence of abdominal obesity, and that is why we should keep them away from our diet to lose weight, there are other fats that produce the opposite effect.
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Eating fat is not the same as storing fat
Eating fats does not make us fat, but on the contrary, can help us lose weight if we choose the right alternatives.
For example, polyunsaturated fats such as omega 3 can reduce the accumulation of fat throughout the body according to research published in the journal Lipids and monounsaturated fats, replacing saturated fats even when consumption is unlimited, have also been shown to promote weight loss over time.
This shows that eating fat is not synonymous with storing fat, but that if we choose the right type of fat to consume we can obtain the opposite effect and benefit our health while losing weight.
Foods from which you can get healthy fats
It is only a matter of choosing unsaturated fats above all and to do so through fresh foods and dishes, not processed and ultra-processed that can hide other ingredients that are not very nutritious and even harmful when losing weight.
Thus, some foods from which you can get good fats when losing weight are:
Extra virgin olive oil
Among all the oils available, extra virgin olive oil is one of the ones with the best properties, because in addition to unsaturated fats, it is a source of polyphenols that reduce inflammation in our body and can benefit the metabolism.
Also, its components can help us to achieve satiety and therefore, be helpful to lose weight, but olive oil included in a healthy diet has been linked in a study published in 2010 to less body weight, fewer cardiovascular problems and even lower incidence of cancer.
Therefore, this should be the oil that we use on a regular basis in our diet and we can not only use it as a dressing but also to prepare homemade preserves or healthy cakes and various breads.
It is one of my most used ingredients in the usual table because it is very versatile and it is also a source of monounsaturated fats and other nutrients that are responsible for its benefits among which is its help to lose weight proven by scientists in South Africa.
As if that were not enough, avocado offers antioxidants, potassium, vitamin C, carotenes and fiber that promotes satiety while contributing to a good quality diet.
And best of all, we can use this ingredient to make everything from guacamole to desserts, truffles, hamburgers and many other dishes.
All nuts are excellent sources of healthy fats for the body, especially nuts, which are the ones with the highest proportion of this nutrient and their consumption in quantities of 30 grams daily (just a handful) has been linked to lower risk of metabolic diseases such as obesity because it induces the release of serotonin, among other things, which reduces anxiety.
In addition, nuts for their fiber and vegetable protein content satiate effectively and offer good nutrients as well as various antioxidants that protect health.
While we can consume a handful of nuts as such every day, we can also elaborate with them healthy cookies, sugar-free chocolates and even crunchy and tasty snacks.
They are rich in omega 3 of vegetable origin, specifically in alpha linolenic acid that can be of great help when it comes to weight loss and health care.
They also have other good properties and nutrients such as calcium, fiber and vegetable proteins that allow us to be satiated with their consumption.
In addition, they can be used to make a variety of preparations such as breads, breakfasts, cookies, sautéed foods or various salads.)
It is an oily legume that offers polyunsaturated and monounsaturated fats as well as fiber and vegetable proteins that satiate effectively.
A study published by the University of Houston indicates that consumed as a snack, peanuts can help prevent weight gain and obesity, so we can not fail to take advantage of its properties in our diet.
With peanut we can elaborate a homemade peanut cream and with it we can create different healthy and satiating dishes.
It is a source of omega 3, especially docosahexanoic acid and eicosapentanoic acid, the famous DHA and EPA that are essential for our organism because we can only obtain them through diet.
The consumption of this type of fats from fish has been linked to a better body composition, with less fat and a higher percentage of lean mass, which could be the key to lose weight while taking care of our health.
We can consume oily fish such as salmon, sardines, anchovies, tuna, horse mackerel or others in a variety of dishes such as baked, pickled, salads, pizzas and as many other preparations as our imagination allows.
As we can see, fats do deserve their place in a weight loss diet and can not only help us lose weight but also promote health along the way.