6 Effective good fats food for weight loss
We talk about good fats for weight loss.
It’s not always easy to make the right choices for healthy fats. We tend to want to eliminate them all in a diet, hoping to get rid of body fat.
Fatal error, we must keep some because they have specific metabolic functions (protection of cell membranes, production of testosterone, satiating effect, slimming aid “good fats food for weight loss”.
Eggs are not only an excellent source of protein (about 6 g for a whole egg, 60% of which is in the egg white). They provide the essential amino acids but also contain vitamins (D, B2, B12, A, E, B5, B9), some of which are more present in the yolk, and minerals (selenium, zinc, phosphorus, and iron.
The yolk also contains CLA (Conjugated Linoleic Acid) which helps to reduce fat mass. Choline is required for the brain and contains omega-3s. Contrary to its bad reputation, it contains very little fat (5g) of which less than a third is made up of saturated fat and does not promote bad cholesterol.
2- Opt for olive or coconut oil
Vegetable oils are generally better than animal fats, We no longer present olive oil, which has indisputable health benefits, thanks to its antioxidants and monounsaturated fats: it increases good cholesterol and lowers blood pressure.
Among other vegetable oils, coconut oil is popular. Its particularity: it contains MCTs (medium chain triglycerides) that provide energy and have antibacterial and anti-fungal properties, and would even burn more fat.
People who consume it would have less abdominal fat. Other vegetable oils (peanut, safflower, walnut, etc.) are used alternately for their health benefits.
We should eat it almost every day. Avocado is a healthy food that in some countries replaces butter (it is used in pastries and ready meals as a fat). It only provides healthy fats (monounsaturated and polyunsaturated).
It is rich in vitamin K, fiber, vitamin E, potassium, and magnesium. And according to studies, people who consume it regularly have better levels of good cholesterol (HDL) and are thinner and healthier overall.
4- Eat nuts
All types of nuts are rich in monounsaturated fats, be it walnuts, cashews, almonds, hazelnuts, pistachios, Brazil nuts… They are a healthy food to eat daily, at a rate of a small handful.
They protect against cardiovascular diseases, reduce bad cholesterol in favor of the good and allow you to stay slim. This last point remains surprising since oilseeds are quite high-calorie dried fruits, but the health benefits outweigh the calories.
In addition, eating nuts cut the appetite, which could explain this paradoxical slimming effect. Consuming them in the form of butter is also interesting insofar as they are rich in protein. They add some satiating calories and protein to your snacks.
5- Eat Fatty fish
We are mainly talking about salmon, one of the richest fish in omega-3, but it is not just salmon: tuna, mackerel, trout, sardines, and herring are also part of it. They are rich in good fatty acids that are required for the brain and general health and promote good cholesterol.
By consuming this type of fish, you not only get protein, and vitamin D, but also more calories. You must put them on the menu once or twice a week, no more, to stay within the framework of your cutting regime.
6- Don’t forget seeds
We don’t always think about it because eating seeds is not natural, but this food full of good fatty acids. Whether it’s flax seeds, chia seeds, or pumpkin seeds, they are good sources of vegetable protein and fiber, which provide both a snackable protein supplement and a means of guaranteeing digestive health, without forget again a beneficial effect on cholesterol.
If eating seeds does not thrill you, you can always sprinkle them on cottage cheese, fruit salads, and smoothies.
Consuming fats is beneficial for your health, provided you choose them well and do not explode the calorie counter by distributing them well during your meals of the week and alternating between supplements and foods.