Healthy Fat for Weight Loss
Many people believe that a low fat diet is the key to losing weight quickly. In reality, a low fat diet can hurt your body’s ability to function and can impact the speed of your weight loss. Understanding the difference between healthy and unhealthy fats is key to managing a successful diet that helps you lose weight, stay healthy and keep satisfied.
How Can Fats be Good?
Good fats are healthy for many reasons. Good fats:
- Contain fuel that helps your organs, digestive system, immune system and nerves work.
- Do not clog arteries.
- Give you a satisfied feeling for hours after eating them.
- Low fat diets often lead to the consumption of processed, simple carbohydrates which are very unhealthy.
- They contain oils that are good for your body and can often improve cardiovascular health.
In all, good fats, when eaten in moderation, are extremely healthy, necessary and should always be a part of a healthy (even reduced calorie) diet.
What are Good Fats?
Good fats are those that are natural and not animal based. They have not been modified or exposed to light, chemicals, heat or any other process that changes their original cellular make up. Good fats are:
Monounsaturated: Mono unsaturated fats are naturally found in olive oil, avocadoes, peanut oil, some nuts and some seeds. These oils may guard against cardiovascular disease.
Polyunsaturated: Polyunsaturated fats are found in fish, some nuts and seeds, eggs, soybeans and corn. Polyunsaturated fats are those in the Omega-3 group. Omega – 3 fatty acids are not produced by our bodies and they help fight disease, depression, and improve your immune system.
What are Bad Fats?
Bad fats are those that can adversely affect your cardiovascular health and bad (LDL) cholesterol levels. They have either been modified in some way to change their chemical make up or come from an animal source. Bad fats are:
Saturated fat: Saturated fat is the worst fat to consume for those who have already been diagnosed with cardiovascular disease. Saturated fat comes from animal sources, such as red meat, some fish, and dairy products made with whole milk. Palm and coconut oils also contain saturated fat. Chicken may have a minimal amount as well.
Trans Fats: Trans fats are a scientific creation. By heating vegetable oils with hydrogen gas, you get partially hydrogenated oils. This is done to preserve the shelf life of some of your favorite foods. Unfortunately, your shelf life can be heavily impacted by your consumption of these products- and not in a good way. Trans fats can be found in snack foods, fried foods, margarine, shortening and baked or processed foods. In addition to raising your bad cholesterol (LDL) trans fats also lower your good cholesterol (HDL), giving you a higher ratio of bad cholesterol to good.
How to Eat Fats
Many foods contain a combination of good and bad fats. It is never a good idea to eat any food that contains the bad fat. Instead, make sure you get your good fats directly from their natural sources. In some cases, like the case of olive oil, there is such a minimal amount of bad fat that you can use it sparingly.
Dairy products made with whole milk have too much saturated fat. Since we need calcium to survive, it is important that you continue to consume dairy products. Simply change your shopping habits and, instead of going for full fat versions of your favorite dairy products, opt for skim or low fat versions.
Red meat can provide iron and, in small amounts, is an acceptable part of a diet. Be sure to choose the lowest fat version of your favorite steak or ground beef and eat only once per week.
Even good fats should be eaten in moderation to avoid weight gain. Consult your physician to find out how much fat you should be consuming and to find out the best foods for you to obtain the fat from.
The Cabbage Soup Diet is a popular weight loss program that is available for just about anyone. However, dieters may only end up frustrated if they did not get the results they want. This diet is but a temporary fix, and gaining back the weight the dieter lost is not at all an uncommon scenario since the dieter is not required to alter his or her habits or change his or her lifestyle. That age-old advice is always best: diet and exercise is the one sure way towards reducing weight and keeping it off.
It takes a certain degree of courage and determination to break off old eating habits and try to form new ones. Some weight loss clinics offer hypnosis as a way to condition the mind into being open to alternate eating habits and lifestyles. In addition, hypnosis can be sued to motivate, control cravings and appetites, and generally feel healthier and better about one’s body.