April 15, 2011

Lowfat, No Fat Diets Do Not Work. What Fats You Should Be Eating.

Posted in Diet, Health, Healthy Eating, Nutrition at 10:13 PM by lanaholt

Lowfat, No Fat Diets Do Not Work. What Fats You Should Be Eating. from lanaholt on Vimeo.

We tend to get a bit extreme when we are trying to lose weight. Our first assumption is we need to cut all fats out of our diet. This is false. Research shows that a moderate fat diet, about 35 percent of calories, helps people lose weight permanently, feel full longer, and avoid bingeing.

What we want to do is eat the right fats so that we increase satisfaction and boost weight loss. Fat is important for weight loss. Fats help with sugar metabolism so less sugar is stored as fat. Fat slows down digestion and aids in nutrient absorption so you stay full longer and get more nutrition from your foods. Essential fatty acids like omega-3s may boost your metabolic rate and increase fat burning. Fat tastes good and feels good in your mouth which can help you feel happy with less food.

To get lean you need to eat the right kind of fat. Eat less saturated fat found in red meat and whole fat milk and avoid trans fats found in processed foods. Choose more monounsaturated and polyunsaturated fats. Some of the best sources are:

1. Fish like salmon, albacore, tuna, herring, mackerel, and sardines have omega-3 fatty acids.

2. Heart-healthy oils like olive, canola and peanut oil have been shown to lower cholesterol and reduce the risk of heart disease. You only need about 1 teaspoon to get all of the oil’s benefits. Add a little vinegar with vegetables and herbs for maximum absorption of the minerals and vitamins in the vegetables and herbs.

3. Avocados are another great source of fat. Added to salads and avocados aid in the absorption of phytonutrients like lutein and beta-carotene. As little as one quarter helps with this absorption.

4. Almonds, walnuts, pecans and peanuts are full of good nutrition. They are full of antioxidants, minerals, and monounsaturated fat. Folks that ate about an ounce of nuts per day tended to weigh less than those who didn’t. The protein, fat, and fiber make nuts more filling. Also, because nuts are so satisfying, you get the psychological effect of not feeling like you are on a diet.

5. Flaxseed contains fat, protein and fiber. It’s a plant source of omega-3 fatty acids, making it a good vegetarian source. Ground flaxseeds have 3 grams of fiber per tablespoon, which helps slow digestion and keep your blood sugar stable.

Now, we don’t want to go crazy with the fat. Fat is 9 calories per gram, so we still need to be mindful how much we are eating. But when we eat the right fats, we absorb nutrients better, we feel more full and satisfied. That will help us stay on track with our weight goals.

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