Confused about what consuming oils to losing weight? In this article, we explain how to eat fats to lose fats. But first, let’s take a look at why you need fat.
As active individuals, we need fats for three main reasons:
- Working of body functions (they help our body absorb essential vitamins A, D, E, and K),
- Building muscle (fats help testosterone production)
- Thinning (fats take longer to digest, so you feel full longer and the urge to overeat is eliminated)
Studies show that when you don’t consume enough healthy fat, there is muscle breakdown to provide energy, which in turn lowers your metabolic rate. The key is to eat mostly healthy fats.
Here are our recommendations for you to consume healthy and sufficient fat …
Eat more healthy fat
Monounsaturated and polyunsaturated fats known as “healthy fats” support you in a variety of ways. Sources of mono oils include olive oil, almonds, seeds, avocado, and natural nut/peanut butter. Poly oils consist of Omega-3 and Omega-6 fatty acids and are found in soybean, canola oils, walnuts, tuna, salmon, and other coldwater fish.
Mono oils fight bad cholesterol (LDL), while poly oils prevent inflammation and strengthen the brain. Both types of fat can help you reduce cravings for carbohydrate-rich foods by fixing blood sugar. The key to eating single and multiple oils is natural portion control.
Eat less saturated fat
It is believed that these oils, which are solid at room temperature, increase the LDL cholesterol, and increase the risk of heart disease. However, it is also necessary to consume small amounts for many critical functions (eg bone and hormone production). Studies say that saturated fat consumption should not exceed 10 percent of total fat intake. When reading a food label, you can make sure you have one gram of saturated fat per 100 calories. For an average 2,000-calorie diet, it’s best not to consume more than 20 grams of saturated fat per day.
Never Consume Trans Fats
This oil, which is referred to as “vegetable oil containing partial hydrogen” on the label of packaged products, is a type of unsaturated oil that has been chemically modified to extend its shelf life. Recent studies have shown that excessive consumption of trans fat causes chronic inflammation in the body, which can lead to diseases such as heart disease, type 2 diabetes, cancer, and stroke in older women.