Fats To Help You Lose Weight
Are fats going to really make shed off that extra fat
? What do you think? Well, the simple answer to this question is yes, as long as the source is good. Some fats are good, while others are bad. Lets start with the bad fats, these include:
Trans-fats, which are terrible for you. These are present in cookies, snack chips and crackers and this consumption has been credited for heart disease, diabetes, cancer, low birth weight, obesity, and immune dysfunction.
Saturated fats, terrible for us also as it raises body cholesterol putting us at risk of heart disease, stroke and obesity. The main sources of saturated fat are from animal products including red meat and whole-milk dairy products, including cheese, sour cream, ice cream and butter.
But there are good sources of fat, really good sources of good fat. These include monounsaturated and polyunsaturated fats. These sources could come from:
Fish (salmon, tuna, mackerel, herring, trout, sardines)
Nuts
olive oils
peanut butter
peanuts
sunflower oil
olives
avocados
walnuts
soy milk
sunflower seeds
tofu
Fish is a great source of omega oils. Oils from fish increase your endurance and gives our body ability to do just about anything, including losing weight. They reduce our risks to stroke and heart diseases. Nuts such as macadamia, hazelnuts, almonds, pecans, cashew nuts, walnuts, brazilnuts among others have great nutritional value and are good sources of fats to help us lose weight while staying healthy. With that, how much of good fat should you be consuming?
About 25% of what you consume daily should come from fat. Keeping in mind that you have to consume fewer calories than your calorie maintenance level. If your CML is 3000 ad you cant to cut 500 calories from your diet for weight loss in a day, then you should consume 625 calories of good fat. ((3000-500) * 25%). This is per week. A gram of fat has 9 calories. View it this way, divide 625 by 9 and you get 69 calories. Strive to consume 69 calories of fat per day. Here are some tips to help you eat good fats and loose weight:
1.Substitute whole milk for low fat milk and skim milk
2.Incorporate fish in your meal. Eat fish at least three times a day
3.Cut your consumption of red meat. Replace these meats with lean meats and lean ham
4.Use the nuts mentioned above as your snacks, replacing cookies, crackers, chips and crisps
5.Use peanut butter to spread on your whole wheat bread instead of jams and butter
6.Cook your chicken with the skin on, but remove the skin after cooking. This is because, the skin contains fat which you will want to keep away for weight loss.
7.Substitute white bread for whole wheat bread.
8.Include wholegrain cereal in your breakfast. This is filling and it helps you fight hunger
The myth that all fats are equal and are bad for you is not true. As we have seen trans-fats and saturated fats are bad for you, while monosaturated fats and poluunsaturated fats will help you lose weight and stay healthy. Eat more good fats and eliminate bad fats.
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