Healthy fats: what to eat to promote weight loss?
There are many myths in the world of diets and weight loss, and one of the most widespread is the belief that fats are bad and should be avoided at all costs. Meanwhile, healthy fats are essential for our bodies, playing a key role in many metabolic processes. What's more, properly incorporated into the diet, they can even promote weight loss. In this article, we will look at which fats are healthy and how they can help you lose weight.
Why are fats important?
Fats are one of the three main macronutrients, along with proteins and carbohydrates, and serve many important functions in the body. They are a source of energy, support brain health, help absorb fat-soluble vitamins such as A, D, E and K, and are essential for hormone production. In addition, fats can improve the taste and feeling of satiety after a meal, which is crucial during a weight loss diet.
Types of healthy fats
Not all fats are created equal. The healthy fats that should be in the diet of any person who cares about line and health are primarily unsaturated fats. They are divided into monounsaturated and polyunsaturated, including omega-3 and omega-6.
- Monounsaturated fats: avocados, olive oil, nuts such as almonds, hazelnuts and macadamia nuts.
- Polyunsaturated fats: fatty fish (salmon, mackerel, sardines), flaxseed, chia, walnuts.
- Omega-3 and omega-6: found in fish, vegetable oils such as flax, soy, sunflower, and nuts and seeds.
How do healthy fats promote weight loss?
Although it may sound paradoxical, fats can help with weight loss. First, they increase feelings of satiety, which helps control appetite and limit calorie intake. Second, they improve metabolism, which speeds up calorie burning. In addition, healthy fats promote the production of hormones such as leptin, which regulates feelings of hunger and contributes to weight loss.
Examples of meals with healthy fats
Incorporating healthy fats into your diet doesn't have to be difficult. Here are some meal ideas that are not only tasty, but also support weight loss:
- Breakfast: omelet with salmon and avocado, sprinkled with chia seeds.
- Lunch: salad of arugula, walnuts, pear pieces and goat cheese, topped with olive oil.
- Dinner: roasted chicken with vegetables and quinoa, seasoned with olive oil and herbs.
Tips on how to choose and use healthy fats
When choosing sources of healthy fats, there are a few important rules to pay attention to. First, choose fats in their natural form, avoiding processed products. Second, pay attention to quality - olive oil should be extra virgin, and it's best to choose wild, not farmed, fish. Third, remember moderation - even healthy fats are caloric.
Healthy fats are a key part of a balanced diet and can significantly support weight loss. By remembering to choose the right products and moderation, we can reap their benefits without worrying about excess calories. By including avocados, olive oil, fatty fish and nuts in your diet, you not only contribute to weight loss, but also support your health on many levels.
