We’ve all heard the saying, “You are what you eat.” But what does that mean? What foods make us gain weight, and is it even possible to eat fat and lose weight?
Many myths surround food and weight loss, especially concerning fat consumption.
Some say eating less will cause you to lose weight; others claim that only certain fats will help you lose weight, yet others believe that carbs will make you fat. The truth is, it depends on your diet plan.
In this article, I’ll explain why you should focus on healthy fats instead of unhealthy ones and why carbohydrates aren’t necessarily bad for you.
How to Eat Fat and Lose Weight
The idea that fat makes us fat is pervasive in our culture. We’ve been taught this since childhood, which seems like common sense.
After all, fat has more calories per unit weight than carbs or proteins, but a diet rich in healthy fats such as fish oil, nuts, avocados, olive oil, and coconut oil can help you slim down more than just your waistline.
These nutrients are a great source of protein and healthy fats. They help promote satiety, helping you eat less throughout the day. In addition, they may improve insulin sensitivity, which helps regulate blood sugar levels.
So, that brings us to the question. How do I eat fat and lose weight? This question has been asked since time immemorial. The answer is simple. To burn calories and lose weight, you should consume less food and increase your workout intensity.
The 3 Most Important Fats Explained
Most people know that there’s a difference between good and bad fats. We even know that a balanced diet includes some amount of fat. But how do we define those terms? What does each type of fat do for our bodies, and how do different types of fat fit into our diets?
Let’s look at some basic facts about fats to answer these questions.
But what exactly are fats?
Fats are one of the three macronutrients found in food. Macronutrients include energy sources – carbohydrates, proteins, and fats – that provide calories needed for human growth, development, and maintenance.
There are different types of fatty acids. Some of the most common include saturated fats, unsaturated fats, and trans fats.
I don’t want to bore you with all the chemical details and formulas of what each fat exists, but I’ll briefly explain the essential fats for everyone to understand.
1- Saturated Fats
Saturated fats are primarily found in animal products such as meat, eggs, butter, and cheese. They are solid at room temperature.
A diet rich in saturated fats increases the amount of low-density lipoprotein (LDL) cholesterol in the bloodstream. This type of cholesterol is known as “bad” because it clogs arteries and leads to cardiovascular diseases like stroke and coronary artery disease.
2- Unsaturated fats
Okay, let me try to keep this simple.
Unsaturated fats are considered healthy. Let’s quickly discuss the 2 unsaturated fats.
Polyunsaturated fat includes omega 3 and omega 6 fatty acids. Omega 3 fatty acids include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). These are essential fatty acids because they have numerous health benefits, and our bodies can not produce them.
They must come from our diet. We do not produce enough EPA/DHA to meet our needs. Examples are fish such as tuna or salmon, corn, walnuts, and soybeans.
Polyunsaturated fats help activate genes that reduce fat storage and increase metabolism rate.
Monounsaturated fatty acids are primarily found in virgin olive oil, avocado, peanut butter, soybean oil, safflower oil, cotton seed oil, etc.
The main difference between polyunsaturated and monounsaturated fats is that polyunsaturated fats contain double bonds, whereas monounsaturated fats do not. This makes it easier for us to absorb them into our bodies and are therefore considered a bit healthier.
3- Trans fats
Trans fats are commonly used in processed foods and are the fats you want to try to avoid as much as possible.
Unnatural fat increases heart disease and stroke risk and lowers good cholesterol levels. Overeating trans fat can also lead to Type 2 diabetes.
Trans fats are most commonly used in processed food to extend shelf life and give items a longer taste. There are many ways to reduce your intake of trans fats, including avoiding packaged snacks and eating less bread, dairy, and meat.
Eat More Fat and Lose Weight. Keto Diet?
So I’m increasing my fat intake while losing weight. That is KETO dieting, right? Not quite, but let me explain because you are on the right track.
Ketogenic diets are high-fat, moderate-protein, low-carbohydrate diets that cause the body to enter into a state called ketosis. This state occurs when there isn’t enough glucose in the blood for energy needs. Instead, the body uses stored fat for energy. Our body enters into a state called ketosis.
The ketogenic diet is one of the most popular diets out there today. It’s been around since the 1920s when doctors discovered that it could help treat epileptic seizures.
That’s why reading this article might remind you of Keto diet basics. A high fat, low carbohydrate diet.
If you follow this diet correctly, you’ll experience many benefits. First, you’ll feel full longer because you won’t constantly be snacking on snacks. Secondly, you’ll enjoy better mental clarity and focus. Thirdly, you’ll burn fat faster. Lastly, you’ll improve blood sugar levels and insulin sensitivity.
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Benefits of Consuming Fats
The human body requires some amount of fat to function correctly. This is because fats provide energy to our bodies. They also play essential roles in maintaining blood sugar levels, hormone production, brain functions, and even fat-burning processes.
Also, eating healthy fats keep you feeling full longer than carbs or protein, preventing overeating.
Fat is necessary for good health. You risk developing conditions such as heart disease, diabetes, obesity, and cancer if you don’t consume enough fat. In addition, consuming too little fat can cause fatigue, muscle weakness, and other symptoms.
As you can see, eating fat has plenty of positive sides. Just make sure that 90% of the fats you consume are healthy fats.
How much fat should I eat daily?
There is no specific amount of fat that you should consume daily. Instead, focus on consuming fewer total calories than we burn each day. To lose weight and body fat, reduce your calorie intake and exercise regularly.
A healthy diet rich in healthy fats—such as those found in avocados, nuts and seeds, olives, fish, and some meats—can help you slim down in multiple ways.
These nutrients promote satiety, meaning they make it easier to reduce your overall calorie intake. Ultimately, it’s about creating a caloric deficit and following a healthy fitness routine.
They also lower blood sugar levels, helping to keep insulin levels steady. And because healthy fats are digested slowly, they prevent spikes in blood glucose levels, which can lead to cravings and overeating.
In addition to promoting satiety, eating healthy fats helps boost metabolism. Research suggests that the body burns up to 10% more calories while digesting foods high in monounsaturated and omega-3 fats.
Do you have any experience with healthy high-fat diets?
Please let me know in the comment section below.