In different periods of the year, most of the ladies drastically revise their diet and often quit consuming ingredients considered to be high in calories, the first being the fat, due to its large amount of calories it contains. But today, we are finding out that some fats are essential in a diet. Here’s why!
The truth about fats
Nutritionists say it categorically: fats are very important for a balanced diet and should not, under any circumstances, be removed from a diet. For our body to function at its maximum potential must, this include eating all types of nutrients: carbohydrates, proteins and fats.
Fats should be 30% of your diet and 20% of it must represent good fats. Fats are an important source of essential fatty acids and helps circulation and the absorption of soluble vitamins A, D, E and K. Without fats, these absolutely necessary vitamins for the body do not absorb enough.
At the same time, doctors warn us that it is important to know how to choose fats that are good for us and that help us increase good cholesterol called HDL and avoid as much as possible bad fats, saturated one which increases bad cholesterol, LDL.
Omega 3 and Omega 6, friends of our health
Good fats are unsaturated fats which contain a large amount of unsaturated fatty acids and therefore have a soft consistency even at low temperatures. Unsaturated fats are of two types: monounsaturated and polyunsaturated fats. We should give particular attention to Omega 3 and Omega 6 which are essential polyunsaturated fats that our body cannot produce and therefore needs them through food. Basically Omega 3 and Omega 6 are required for the cardiovascular system, reproductive system, immune system and nervous system alike.
A diet rich in Omega 3 and Omega 6 reduces triglyceride levels and reduces the risk of heart attack. These much needed fatty acids are not synthesized by the human body, and do the only source id from plants, so it is important to get them in our daily diet.
Good Omega- fats 3 may be found in different types of oils such as sunflower oil, canola, flax or other products that contain these oils, such as margarine or new generation mayonnaise. Other important sources are nuts, peanuts and seeds, foods very rich in Omega 3.
Nutritionists warn that it is important that, if possible, we replace bad fats – saturated and trans fats with unsaturated fats – with what is found in the category of Omega 3 and Omega 6, two essential fats that truly make us realize that fats are essential in a diet.
Best essential fats
Almond butter is a fantastic product. It tastes delicious and despite the high content of fat it help you lose weight healthily. You already know that almonds are good for your body because of the nutrients it contains.
You can find almond butter in stores, but we strongly recommend that you prepare your own butter, to make sure you do not miss even one gram of nutrients, vitamins and minerals and that there are no added sweeteners or unnecessary preservatives.
To get raw almond butter, just put about 250 grams of almonds in a food processor and grind them for a few minutes. Because they are very fat, almonds will form a paste. Add one tablespoon of water to the butter till it become soft.
Studies show that almond butter reduces fat absorption in the body and the high content of protein gives you the energy you need.
Coconut oil contains lauric acid and capric acid, which makes it very healthy for the body. If you want to lose weight, you should eat more often coconut oil. In addition, coconut oil is easily digested, helps improve digestion, metabolism and suppresses hunger.
Dark chocolate help you lose weight even though it contains fat. Of course, the good news should not cause you to eat chocolate morning, noon and evening, just when you feel you need a snack.
Unlike white chocolate or the one with a high percentage of milk, dark chocolate is digested more slowly, which means you’ll feel full longer. In addition, the beautiful bitter squares restore your energy levels and help your metabolism not “sleep” during the day. Doctors recommend not to exceed 30 grams of dark chocolate per day.
Of all the foods that help you lose fat, olive oil is king. It contains healthy fats that lower the bad cholesterol in the blood. Moreover, it contributes to the assimilation of vitamins and minerals in the body and helps improve digestion.
The taste of avocado may not invite you to eat it too often, but if you know what to eat, it can help you lose weight because it prolongs the period of fullness, fights food cravings. Here are some delicious avocado recipes.
We hope we convinced you that fats are essential in a diet and that you will start making adjustments in your diet as soon as possible.