Why do you need fat?
Do you want to lose a few pounds? Do not rigorously delete all fats from your daily menu, because they are important for your health.
Fats are a source of energy as well as proteins and carbohydrates. They provide fuel to do your daily activities. Fat that you do not consume is stored as body fat for later. For example if you suddenly end up in a situation that there is no food. But also to keep you warm and to protect your organs. In addition, fat in your body ensures that you get certain vitamins. This is the so-called fat-soluble vitamins A, D, E and K. You get it through your diet.
Subsequently, fats provide building blocks for your body cells, protect the body against unwanted intruders and are involved in regulating your hormonal balance. You also get linoleic acid and alpha linoleic acid by eating good and healthy fats. They have a positive effect on your cholesterol level and are beneficial for heart and blood vessels. In short, no longer eating fats is not a healthy way to lose weight. There is a good chance that you will incur all kinds of shortages, with all the associated consequences.
What are healthy fats?
Do you want to lose weight without harming your health? Then it helps when you know what types of fats there are. Because, as you know, one type of fat is not the other. An overview.
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Saturated fats
These are mainly of animal origin. They remain solid at room temperature or: solidified. You can find it in, among other things, whole milk (products), fatty meat (wares), cocoa, sauces, biscuits, snacks and savory snacks, but also in some vegetable products such as palm oil and coconut fat.
You get the saturated fats through your daily diet. Sometimes unnoticed and then it is also called 'hidden fats'. Saturated fats are generally unhealthy. Because, among other things, they increase your bad cholesterol (LDL) and thus the risk of cardiovascular disease. In addition, saturated fats are difficult to break down. The surpluses are stored as body fat. It is best to avoid these fats. Because, your body can make them yourself from fats and carbohydrates, among other things.
Unsaturated fats
These are fats that are mostly vegetable in origin and liquid at room temperature. Often they also get the name okay fats and usually have a clear function in your body. The best known unsaturated fats are the omega 3, 6 and 9 fatty acids. Hereby the omega 3 and 6 fall under the polyunsaturated fats or: essential fats. The reason for this is that your body cannot produce it itself. You have to get it from your diet. By the way, nowadays you get enough omega 6 - also known as linoleic acid - if you eat a varied and healthy diet. Because it is added to many food products. Omega 9, on the other hand, belongs to the simple fats. These are non-essential because your body can make them yourself. However, the condition is that you get enough essential fats.
You can roughly say that you find the simple unsaturated fats in seeds, nuts, olives and avocados. The multiple fatty acids can be found in seeds, linseed, sesame, safflower and wheat germ oil. But also in walnuts and all kinds of fatty fish. Sardines, tuna, herring, anchovy, mackerel and salmon.
Trans fats
These fats belong to the unsaturated fats, but are not good for your health. Trans fats are even less healthy than saturated fats. It is actually vegetable oil that is made artificially harder. You will find it in margarines, deep-frying fat, baking and roasting fats, cookies, cakes, etc. You can recognize it on food labels by the name: hardened fat or partially hardened fat.
Tips lose weight with healthy fats!
Do you want to lose weight healthy? Then go for a healthy and varied diet with fresh products. Replace unhealthy, saturated fats with unsaturated variants. They give you a full feeling, provide energy and are good for heart and blood vessels. Enclosed a few tips:
- Opt for extra virgin olive oil. Use it preferably cold and in salads. Switch to frying and roasting on, for example, organic cream butter from grass-fed cows. Or choose ghee. This is clarified butter and no longer contains salt, proteins and moisture.
- Put fatty fish on your menu twice a week. For example, choose salmon that is rich in omega 3 fatty acids. Good for your cholesterol plus heart and blood vessels anyway. But, it also inhibits inflammation, is good for your resistance and has a beneficial effect on the brain.
- Eat an avocado more often. Like oily fish, an avocado also contains healthy fats, such as omega 3. The fruit gives you a feeling of satiety and is good for your blood sugar.
- Take nuts and seeds as a snack. Because, this is also a good omega 3 supplier. Furthermore, it contains fiber and proteins.
- Avoid further stress, because that will stimulate your appetite for those unhealthy fats. Prefer to exercise. That fights stress and helps you lose weight.
- Delete ready-made cookies, pastries and the like. Now and then prepare it yourself in a healthy way.
- And finally: Leave junk food!