The belief that fats ”make us fat “should be a thing of the past, as more and more studies show that fats can even be useful in weight loss – as long as we choose the right ones and the right amounts.
Think about how many hours of the day we need to maintain our fitness, make decisions, spend a lot of physical energy on manual or intellectual labour. 70% of the energy that the heart consumes daily comes from fat. Fats also help us to maintain a sustainable level of vitality and satiety. It is no coincidence that our body is set up to look for and store them.
How can we enjoy the benefits of fats without gaining excess weight?
The first question we ask is what kind of fat? You may have already heard or read that unsaturated fatty acids are useful and need to prevail in our menu. They are mainly found in vegetables, nuts, seeds and fish, and are distinguished from the unhealthy ones by being in a liquid and not solid state at room temperature.
Unsaturated fats are divided into monounsaturated and polyunsaturated. The first type can be found mainly in olive oil, avocados, most nuts, safflower oil, sunflower oil etc. Monounsaturated fats help to reduce “bad cholesterol” as well as abdominal subcutaneous fat that has a negative impact not only on our appearance but also on our health. Polyunsaturated fatty acids are essential, which means they are vital to the body, but since they are not produced by it, it is necessary to obtain them through the food we eat. Among them are omega-3 fatty acids, which help reduce harmful cholesterol and reduce fat cells, especially in the abdomen. Omega-3 fatty acids are found primarily in fatty fish, such as salmon, mackerel and sardines, as well as linseed, walnuts, rapeseed oil etc. One of their main properties is to reduce inflammatory processes in the body.
How does this affect body weight management?
Unhealthy lifestyle (inappropriate diet, inadequate exercise, smoking, too much sugar consumption, alcohol abuse) can contribute to the so-called “chronic” inflammation, because the body’s harmful habits are stressful for the body and maintain the immune system active for an extended period of time.
“Chronic” inflammation can in turn lead to excess weight, premature aging and even chronic illness. Experts say it is possible to trigger the activation of the immune system even with the consumption of foods commonly accepted as healthy, as in some allergies, for example. For this reason, it is necessary to select food properly not only on the basis of universal prescriptions but also based on individual experience and consultation with a specialist.
Much has been said lately about the benefits of coconut oil. Studies increasingly confirm that it is useful for a number of aspects of health and weight loss. In a Brazilian study of women consuming coconut oil there was reported a reduction in waist circumference and increased “good” cholesterol at the expense of “bad”.
Of course, we shouldn’t overdo it with the argument that it is useful, healthy and helps to lose weight, but do not deprive yourself of its beneficial effects. In addition to the meals, add a teaspoon of coconut oil to your breakfast, smoothie or morning coffee for an extra feeling of satiety and health-friendly substances!
Charge yourself up with positive energy and high spirits using our programme for weight-loss without starvation with a delicious and nutritional menu developed by specialists in healthy eating and weight loss!