How can good fats help me lose weight? Good fats are an essential part of any healthy diet, but not every fat is the same as the others. While good fats can actually decrease cholesterol levels, support satiety and increase brain function, over-filling on unhealthy fats will not only lead to weight gain, but chronic disease and cardiovascular disease.
There are 3 types of fat: monounsaturated, polyunsaturated and trans-fatty acids (or hydrogenated fats). The amount of each fat in your diet can affect weight loss, but they all pose potential risks. Here is a list of fat-filled foods that may cause you to struggle with weight loss.
Beans: All beans, even kidney bean-based foods and garbanzo bean-based foods should be kept off the menu. Beans are rich in protein and fiber, but high in calories. Do not eat beans just for the taste, eat them in moderation. Watch out for foods that are high in fat, such as spreads, processed foods, cookies, chips, chocolate bars, fried foods, etc. This is one of those times when it is okay to eat carbs, as long as they are low in fat.
Corn: Eating too much corn is like eating too much pork. Too much fat and cholesterol intake are bad for your health, while excessive sodium and potassium consumption are good for it. Eat foods that are high in fiber, carbohydrates and potassium, while steering clear of saturated fats. You will still crave salty snacks. Corn is a great source of protein and some of the richest sources of fiber.
Eggs: Even though eggs are usually considered as healthy fats, many nutritionists still caution against their consumption. Too much cholesterol levels in the blood can be bad for the heart, while too little can pose a health risk to the brain. In addition, eggs can be high in saturated fats. For this reason, you should only eat egg whites. To ensure you get enough protein in your diet, eat several small meals throughout the day instead of three large ones.
Whole Grains: Eating a wide variety of whole grains is a great idea for a healthy diet. Most of us love potatoes, rice, breads and cereals. These foods are rich in carbohydrates and other nutrients, which make them good choices to build a healthy diet around. If you do not like the taste of most grains, then consider other types of starchy vegetables, such as potatoes. The best way to boost brain function is by eating whole grains.
Nuts: Oils from almonds, walnuts and Brazil nuts contain healthy fats that are great for boosting your immune system. Although these oils are considered as healthy fats, they must be eaten in moderation. You should consume about twenty-five percent of unsaturated fat in your diet to keep your weight in check.
Vegetable Oils: Many people believe that cooking with vegetable oils is healthier than consuming them in their whole forms. However, this is not true. Both medium and long-chain fatty acids are unhealthy. For example, long-chain fatty acids found in soy products and vegetable oils are called trans fats. Trans fats are actually more harmful to the body than healthy fats.
High-Fiber Diets: Fiber is something that you don’t get enough of in modern diets. It helps to cleanse the body of excess liquid and other toxins. You may choose from a high-fiber diet plan such as the ones offered by the South Beach Diet and the Physicians Committee for Health Promotion. There are also supplements available that can help you reach your recommended daily intake of fiber. Some of the most common high-fiber foods include fresh fruits, vegetables, legumes, beans, and cereals.
