Fat is necessary to include in your diet as it helps in absorbing nutrients and provide energy to the body. However, it’s important to understand what type of fats to include in your diet regime. There are good fats that help you in losing weight, lowering cholesterol and thus, reducing the risk of heart disease. There are also bad fats which do just the opposite; increasing cholesterol and posing severe health problems such as type 2 diabetes.
A low-fat diet might help you to lose weight, provided you know what types of fats you are consuming. Good fats and bad fats can further be classified in the following manner:
- Good fats that include Monounsaturated fats and Polyunsaturated fats.
- Bad fats including Saturated fats and Trans fats.
Good fats are essentially monounsaturated and polyunsaturated fats, that help in providing the body with energy while helping in losing weight and burning fat. However, these fats have to be consumed in moderation to achieve optimum results.
Monounsaturated fats are good fats and Monounsaturated Fatty Acids have scientifically proven to be effective in weight loss and in burning fat. A diet that is high in Monounsaturated fats helps in weight loss and prevention of belly fat along with lowering cholesterol, risk of heart disease and type 2 diabetes. Some good sources of monounsaturated fats are olive oil, peanut oil, avocados, peanut butter, olives and nuts. Almost all kinds of nuts such as peanuts, almonds, hazelnuts, pistachios are rich sources of Monounsaturated fats. Nuts, high in protein and fiber content and mainly, unsaturated fats, help in weight loss while having the aforementioned health benefits.
Polyunsaturated fats contain omega-3 and omega-6 acids that are essential for the body. They help in controlling weight by releasing a hormone when you feel full. Some of the best sources of omega-3 fatty acids are salmon, sardines and walnuts. Omega-3 acids help in controlling blood pressure levels and also have an effect on thyroid hormones, thus helping in burning fat. Other sources of Polyunsaturated fats include fatty fish, soybean oil, corn oil, sunflower seeds and tofu; out of which fatty fish is the most essential to include in your diet to help in fat reduction.
Bad fats that consist of saturated and trans fats have nothing but disadvantages such as weight gain, increase in cholesterol and other health issues.
If your diet regime contains saturated fat, there’s an immediate need to cut down on those foods as these foods lead to increase in weight and might even lead to heart disease. These saturated fats are generally found in high-fat cheese, whole-fat milk and butter which contribute in raising cholesterol levels. In order to reduce the consumption of these fats, keep a few things in mind, for example, instead of high fat cheese, opt for low-fat cheese and fat-free cream. Making minor changes to your diet can help you lose weight and even burn fat more efficiently.
Trans fats, that are included in many toothsome foods such as cookies, pizzas, doughnuts, French fries, leads to increase in body weight and chances of obesity. Any products that contain hydrogenated fats and oils are rich sources of trans fats. Other sources include beef, lamb and solid fats such as margarine etc. These foods are known to cause more damage than saturated fats. Thus, it’s important to cut down on baked goods such as cookies, cakes, muffins, hamburgers and fried foods like chicken nuggets and doughnuts.