Some find it hard to believe, but it is a fact: fats on their own cannot make you fat. What makes you gain weight is a diet that leads to a caloric surplus, meaning you consume more calories than you should, and your body doesn’t burn it properly. Fats are just as essential to your diet as any other substance. They can facilitate how your body uses vitamins to keep your body and skin healthy. And they are also the primary way that your body stores energy. People tend to avoid fats to lose weight, which means missing out on all their benefits that include aiding in weight loss.
Dietary fats can help you feel satiated more, meaning you reduce your calorie intake throughout the day and easily stick to a healthier diet. There are, however, unhealthy fats that you should avoid or minimize consuming. Here the difference between healthy and unhealthy fats and foods containing them.
What are Unhealthy Fats?
There are a variety of fat types found in food, including polyunsaturated, monounsaturated, saturated, and trans fats. It is advised by the ADA to limit your consumption of saturated fats to 10% calories per day because they can contribute to increased LDL cholesterol in your blood levels, which is known as bad cholesterol. Trans fats are also identified as unhealthy fats because they too can raise blood cholesterol levels. Trans fats result from a process called hydrogenation, and like saturated fats, they are not recommended for a heart-healthy diet.
Foods containing unhealthy fats
Foods that contain unhealthy saturated fats include butter, cream, chocolate, poultry, meat dipping gravy, high-fat dairy products like full-fat cheese and ice cream and whole milk. While some of the foods that contain trans fats are snacks and processed foods containing hydrogenated oil, fast foods like french fries, stick margarine, shortening baking products and commercially-baked pastries, cookies, muffins, doughnuts, cakes and pizza dough. For most people, it is recommended not to consume more than 20 grams of saturated fats daily. As for trans fats, it is best if you limit your intake to less than 1% of your calories, which is 2 grams daily if your calorie intake is 2000.
What are healthy fats, and how can they aid in weight loss?
Healthy fats can help you get lean and increase your metabolism to avoid storing fats by using them for energy, according to studies. Fats take more time to digest, leaving you feeling more satiated longer, which helps prevent tendencies to over-eat or snack throughout the day. It is however still important to observe the portions you’re eating, a nutrient-dense snack that includes healthy fats like nuts, for example, shouldn’t exceed 100 calories. So what are healthy fats and where can you find them?
Monounsaturated fats are one of the healthy fat types that can lower LDL cholesterol and perform many other health benefits, like reducing the risk of heart disease. Including a moderate amount of healthy monounsaturated fats in your diet can help you lose weight, as long as you’re not over-eating. They are mostly found in plant sources like the following:
- Organic Extra Virgin Olive Oil
- Canola Oil
- Sunflower seeds
Another healthy type of fats are polyunsaturated fats; they include omega-6 and omega-3 fats which are essential fatty acids that help cell growth and brain functions. They also aid in weight loss, and you can find them in the following sources:
It is also very essential to include sources of omega-3 fatty acids, which are a type of polyunsaturated fat, in your diet. It yields many health benefits which include protecting against memory loss, reducing the risk of cardiovascular disease, easing inflammatory skin conditions, joint pain and battling fatigue or low moods. You can find omega-3 fatty acids in the following sources:
- Chia seeds
- Brussels sprouts
Choose oils containing healthy fats for your cooking needs
So, to reach your weight loss goals, try to replace sources of unhealthy fats like saturated fats and trans with healthy polyunsaturated and monounsaturated fats. Start by choosing one of the cooking oils that contain healthy fats as your primary cooking oil. For stovetop cooking, for example, you can choose corn or sunflower oil instead of stick margarine or butter. And an excellent choice for baking with healthy fats would be canola oil. You can choose a source of healthy fats for all your cooking needs from Coroli’s various oil products.