Lose weight with good fats

`Lose weight with good fats

Are you looking for a way to lose weight while still improving your health. This is possible if you know how to use the following good fats.

In fact, there are many types of healthy fats. Fat, especially saturated fat, has long been thought to increase the risk of diabetes and heart disease. However, other research proves that: the real "culprit" is carbohydrates (carbs). So in the end, fat is bad or good for health? Let's find out with Health Life For You.

How many grams of fat should you consume per day

Fat, like protein, helps you feel fuller for longer. Because of its own flavor, fat can help enhance the flavor of dishes. To put it more simply, you can take in fewer calories from fat and feel more full and more than twice as many calories from carbs. Even more amazing is that when you absorb fat, it will make the "entry" of glucose into the blood slower, thereby helping to regulate blood sugar. So it's time to consider the health benefits of fat.

Types of Fats You Should Consume

Monounsaturated Fats (MUFAs)

Commonly found in olive oil, canola oil, walnuts, avocados and most other nuts. MUFAs are usually liquid when stored at room temperature.

Polyunsaturated Fats (PUFAs)

Always in liquid form even when stored at room temperature and in the refrigerator. PUFAs are mainly found in vegetable oils (refined from vegetables, seeds and some nuts). Oils such as sunflower seed, safflower seed, flaxseed, soybean, corn, cottonseed, grapeseed, and sesame oils are all good sources of PUFAs. Additionally, oils made from fatty fish, such as sardines, herring, and salmon are also excellent sources of PUFAs.

Essential Fatty Acids (EFAs)

Essential Fatty Acids

Fat is a type of fat that you need to get through your diet because the body cannot produce it on its own. Both omega-3 and omega-6 essential fatty acids belong to the group of PUFAs that are essential for your health. Omega-3s are usually found in the fat of shellfish and cold water fish. Omega-6s are mainly found in nuts and seeds, and in chicken and pork. Unless you're on a very low-fat diet, you should still get more omega-6s than recommended.

Regularly eat foods or use products fortified with omega-3 fatty acids, such as oysters, mussels, shrimp, crab, cold-water fish and oily fish (salmon, tuna, sardines, herring and fish). rice) and vegetable oils (linseed, almond, walnut and canola oils). Limit your intake of oils such as corn oil, soybean oil, cottonseed oil and peanuts because they contain very high levels of omega-6.

Saturated Fatty Acids (SFAs)

Saturated fatty acids (SFAs) tend to remain solid at room temperature. Butter, lard, lard, palm oil, and coconut oil are generally relatively high in SFAs. If you're on a low carb diet, this type of fat would be an ideal choice – when you limit your carbs, your body will primarily burn fat for energy.

Fats to avoid

Fats to avoid

Trans fat

This is the type of fat you need to limit as little as possible. Trans fats have been linked to an increased risk of heart attacks, and they've also been shown to worsen inflammation in the body. Mainly this type of fat is usually found in foods you should avoid – including fried foods, baked goods, cookies, candies, snack foods, solid vegetable fats.

Fat will bring more health benefits than harm if you eat and absorb it selectively.

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Hopefully, through the above article, you have understood better 12 culprits that make you have a bread waist and nutritious menus that are good for the body. Follow the new articles on Health Life For You to stay updated with useful information about Nutritional Information.

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