Do you have the wrong idea about Fats?
Not all fats are created equal.
We have all seen advertisements for low-fat diet products which are supposed to help us lose weight. The manufacturers of these products have taught us to believe that all fats will make us gain weight and that we should avoid them all.
But what if you found out that you don’t have to cut out fat to lose weight?
You just have to eat the right kind!
Eating the right kinds of fats can actually help you to lose weight and stay healthy. They make you feel full for longer and provide your body with valuable nutrients.
The result is that you are less likely to have cravings or over eat. That’s because your body has everything it needs. Good fats also make your body releases cholecystokinin and peptide, the two hormones that help to control appetite and satiety.
Some fats (like the medium-chain fatty acids in coconut oil) even boost your metabolism and help you to burn calories faster. Imagine that, fats that help you lose weight!
Here are the six healthy fats that will help you to lose weight –
Coconut oil is one of the most important fat-busting fats because it actually boosts your metabolism and it protects your brain tissues!
Coconut oil is one of the richest natural sources of medium-chain fatty acids (triglycerides). Triglycerides are important for weight loss because they are transported directly to your liver to promote heat production (thermogenesis). This basically means that they increase your metabolism and help you burn more calories. Coconut oil is also a rich source of conjugated linoleic acid (CLA).
Research done by the University of Nebraska found that mice who lived on fats with a high CLA level, specifically coconut oil, were less overweight and more fit and trim than those who had been fed on oils like soybean oil.
The fatty acids in coconut oil have also been found to help prevent Alzheimer’s disease. They easily convert into ketones, which supply energy for the brain. This makes them essential for supporting malfunctioning brain cells.
For these reasons you should definitely consider investing in coconut oil for home, especially if you have a family history of Alzheimer’s disease. When choosing a coconut oil, try to look for the extra virgin variety. It is a versatile kitchen ingredient which can be used to substitute all other regular cooking oils.
Chia seeds are a natural food and are the richest plant source of omega-3 fatty acids, particularly the Omega-3 known as alpha linolenic acid (ALA). They are also rich in antioxidants, fibre, and protein.
What makes Chia so unique is that it mixes with liquid in your stomach to form a gel. This gel does two things. First,it makes you feel full, so you eat and crave less food. Then, it also helps to slow the digestive process that turns carbs into sugar and belly fat. This helps to control your insulin levels helps to prevent you from storing excessive amounts of belly fat.
This we know thanks to a study published in the British Journal of Nutrition in 2008.
The study found that Chia can prevent the onset of insulin resistance in rats. We all know that aside from the health risks of insulin resistance, one of the biggest side effects is storing belly fat. Unfortunately not much research has been done on humans and the effect of chia seeds on weight loss as yet.
Avocado lovers will be pleased to hear that they are back on the menu! Avocado is one of the fats that release cholecystokinin and peptide, the hormones that control appetite and cravings. Avocados are also high in antioxidants – the chemicals that destroy cancer-causing free radicals.
Avocados are extremely high in Omega-9 fatty acids. Omega-9 fats can help to reduce the levels of low-density lipoprotein cholesterol in your blood. Omega-9 is also important because it helps you to digest certain fat-soluble antioxidants as well as vitamin A, vitamin E and vitamin K.
The Nurses’ Health Studies found that people who frequently eat Macadamia and other nuts are thinner, on average, than those who don’t.
The study found that adding Macadamia nuts to the diet for six months helped people to feel less hungry and healthier. They were better nourished but did not gain weight.
Macadamia nuts boost your magnesium, zinc, antioxidants, vitamin E, folic acid and arginine. Arginine is the amino acid that develops into human growth hormone (HGH). HGH is responsible for healthy cells, building muscle and keeping you young.
Like other “good fats” pumpkin seeds are rich in nutrients which help to curb your hunger. They are high in fibre and contain roughly a quarter of the calories that the same amount of saturated fat would have.
As with Chia seeds, pumpkin seeds are high in ALA (Omega-3 fatty acid alpha linolenic acid).ALA helps to control insulin levels, thereby reducing your chances of both type 2 diabetes and of storing excessive belly fat.
Dr.Joel Fuhrman, author of “The End of Heart Disease” which is due to be released in April 2016, states that people who eat pumpkin (and other) seeds have a lower risk of cancer. They are also 59% less likely to develop fatal coronary heart disease.
The calories in pumpkin seeds are about 25 % proteins. Protein helps you to build lean muscle and also helps to make you feel full for longer. So you are less likely to crave the wrong foods. Building lean muscle is also important because the more lean muscle you have the higher your metabolic rate will be. A high metabolism means you burn calories faster and lose weight more easily.
Pumpkin seeds are also a great source of iron, calcium, potassium, zinc, magnesium, vitamin E and folate.
That’s right; chocolate can be good for you and help you to burn fat!
The important thing is to make sure that you are eating the right kind of chocolate. Obviously sugar-packed candy bars are not going to help you lose weight. What you want is a (preferably natural) chocolate with a high cocoa content. Or you can buy your own pure cocoa butter and cocoa powder and make your own raw chocolates. It’s easier than you think!
Cocoa beans are about 50% fat. That’s why cocoa butter is made out of them. They contain a mono-unsaturated acid called oleic acid. Oleic acid is an omega-9 fatty acid which reduces blood pressure, increases your fat burning ability, promotes healthy insulin levels and creates brain myelin. Brain myelin protects the cells in your brain.
Cocoa is rich in antioxidants such as polyphenols and flavonoids. These help to prevent free radical damage that causes cancer. Flavonoids also make your blood thinner and less likely to form dangerous blood clots. Cocoa is rich in magnesium, calcium, zinc, potassium, iron, and vitamins A, B1, B2, B3, C and E.
If all that wasn’t enough, cocoa also stimulates your serotonin levels, making you feel happier.
These fats listed above are not only good for you, but they’re exactly what our body needs to function optimally and help you lose weight.
About the Author:
Emma Deangela is the best selling author of The Alkaline Diet Program and 80/20 Fat Loss. She has helped over tens of thousands of men and women to lose weight and transform their health with sound nutrition advice. Check out her 4 foods to never eat for breakfast video to lose more than 18 lbs in 3 weeks.
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