The biggest nutritional mistake people can make is getting rid of all the fat in their diets for weight loss. Not all fats are bad, and some are required for good health. This is surprising when you consider some basic facts about fat. It is a fact that 1g of fat contains 9 calories, compare with 4 calories in 1g of carbohydrate or protein. And it is also a fact that the body stores energy from fat more efficiently than from protein and carbohydrates.
Monounsaturated and polyunsaturated fats may actually help to keep blood sugar and insulin levels burning instead of fat storage. New England Journal of Medicine and elsewhere have found that the Atkins diet, rich in protein and saturated fat, may promote more weight loss and better cholesterol levels than high carbohydrate, low fat diets.
It appears that, rather than clogging arteries and packing on the pounds, the monounsaturated and polyunsaturated fats improve cholesterol ratios and help with weight loss. Monounsaturated fats have been shown to help to raise levels of high density lipoprotein (HDL or ‘good’) cholesterol and lower levels of low density lipoprotein (LDL or ‘bad’) cholesterol. They also seem to be involve in the controlling of hunger and burning of fat.
Experts agree that the Trans fats in many processed and fried foods are particularly bad for you and your health. Most also agree that the saturated fats in animal products are less beneficial than unsaturated fats. Researchers now believe that monounsaturated and polyunsaturated fats are essential to good health. These good fat foods are good for your heart and waistline.
Healthy Nutritional Fats to Lose Fat Naturally
Avocados for Fat Loss
The Dietary Guidelines for Americans states that replacing some saturated fatty acids with unsaturated fatty acids lowers both total and low-density lipoprotein (LDL) blood cholesterol levels. Avocados contain both monounsaturated and polyunsaturated fats. Studies show replacing saturated fat with unsaturated fat, while staying within calorie needs, is more effective in reducing the risk of heart disease and help loss fat. Research also supports the importance of improving the fat quality of the diet by choosing better fats like monounsaturated and polyunsaturated fats, which are associate with improved blood lipids.
Fatty Fish for Fat Loss
Fatty fish is the favorites and healthiest food from the sea. Fatty fish typically are cold-water fish. You have many good choices when it comes to fatty fish. Oily fish such as salmon, tuna, sardines, mackerel, and trout are full of omega-3 fatty acids, good fats unlike the bad saturated fat in most meats. These fish should be a staple of your heart healthy and ideal fat loss diet. Omega-3 fatty acids may also slow down the growth of plaques in the arteries and internal organs and reduce inflammation throughout the body. American Health Association recommends taking 8 ounces a week for healthy level of fats in human body. Overeating of fatty fish may increase your weight.
Olives for Fat Loss
The biggest worry of fat is about health is heart attack. When cholesterol, blood vessels are damage and fat builds up in arteries, possibly leading to a heart attack. Olives impede this oxidation of cholesterol, thereby helping to prevent heart disease. Olives do contain fat, but it’s the healthy monounsaturated kind, which has been found to shrink the risk of atherosclerosis and increase good cholesterol.
Olives and olive oil are a rich source of healthy monounsaturated fats. Healthy fats are essential to your good health, and should contribute approximately 30 percent of the calories to your diet. Daily eating 3 to 4 olives best to maintain healthy fats and also help to reduce bad fats.
Dry Fruits and Nuts for Fat Loss
Eating healthy fats of dried fruit and nuts provides many healthy vitamins and minerals, fiber, carbohydrates and protein. According to the U.S. Food and Drug Administration, eating 1.5 ounces of specific nuts, including almonds, hazelnuts, pecans, some pine nuts, pistachio nuts and walnuts, as part of a low-fat, low-cholesterol diet may reduce the risk of cardiovascular disease. These nuts do not exceed 4 grams of saturated fat per 50 grams of nuts.
Almost any fruits can be preserve by drying, which removes a large portion of the water content but preserves many nutrients. Some of these include grapes, apples, peaches, pears, plums, cherries, tomatoes, apricots and dates.
Nuts and dried fruit contain no cholesterol, which is unnecessary in the diet because the body makes its own. Mono and polyunsaturated fat are beneficial for the heart and overall health. The recommendation for total fat from the diet is 65 grams. Dried fruit is low in total fat and contains mostly the good fats.