Eat fat to lose fat

Fat, fat, fat. how easy would our lives be if we could somehow eliminate all fats from our diets?
If you think so, let me break your illusion first. Not all fats are created equal. There are good fats and then there are bad fats. Wonder how to distinguish between both?
GOOD FATS VERSUS BAD FATS
Basically, there are two kinds of fats: saturated and unsaturated. Within each group, there are several more types of fats.
Let's start with the good ones aka unsaturated fats. Unsaturated fats include polyunsaturated fatty acids and monounsaturated fats. Both mono- and polyunsaturated fats, when eaten in moderation, can help lower cholesterol levels and reduce the risk of heart diseases.
Polyunsaturated fats, found mostly in vegetable oils, help lower blood cholesterol levels and triglycerides - especially when you substitute them with saturated fats. One type of polyunsaturated fat is Omega 3 fatty acid, that is highly beneficial for the heart.
Omega 3s, which are critical for the health of your heart, are found in fatty fish (salmon, trout, catfish and mackerel) as well as flaxseed and walnuts. Mind you, fish contains the most effective, "long chain"' type of Omega 3s.
If you want to lose fat percentage, keep fit, hold on to your muscle percentage and keep your skin, brain and other organs working at their peak, then it's time for you to add good fats to your daily diet, maybe even for all three meals of the day.
IMPROVEMENT IN INSULIN SENSITIVITY
There's nothing worse than eating a low calorie diet that leaves you hungry all the time. Eating healthy fat-rich foods will fill you up for longer. Pair them with a good dose of protein and it will curb your hunger and cravings substantially.
Insulin greatly affects how hungry you feel; it causes hunger by lowering your blood sugar. When you get too much insulin, your blood sugar drops and you tend to feel ravenously hungry. This can lead you to consume too much food and gain weight in the process.
When you consume foods such as white breads and potatoes, they spike your blood sugar levels with a surge of insulin within minutes. So, the resulting rush of insulin stores the blood sugar, causing it to be lower than before you ate.
This is when your body begins to think it has run out of fuel, but the insulin is still enough to prevent you from burning your own fat. The end result is hunger and a craving for more carbohydrates.
BALANCING HORMONES
Estrogen, testosterone, adrenaline and insulin affect many aspects of your overall health. The endocrine system works together to control the hormones circulating in your body. Eating a variety of good fats will help keep your hormones in balance.
Your body needs various types of fats to create hormones, including saturated fats and cholesterol. Not only are these essential fats fundamental building blocks for hormone production, but they keep inflammation levels low, boost your metabolism, promote weight loss and help you gain muscle.
Good fats help you stay lean and enhance your immune system, keep your bones healthy, provide energy and structural integrity for cells, protect the liver and enhance the body's use of essential fatty acids. You wouldn't put bad fuel in your Ferrari, so why not start treating your body the same way?
HEALTHY FATS YOU NEED TO EAT
Consume fat the right way with these foods that are designed to work with your body. If you are vegan or vegetarian, luckily, there are healthier fat sources from plants:
. Avocado
. Coconut oil
. Nut butter
. Sugar-free cocoa and chocolate
. Bulletproof coffee
. Flaxseeds
. Coconut milk
. Olives
. Flaxseeds
If you are non-vegetarian, here are some options of good fats that you could include in your daily diet, of course, in addition to the above mentioned fats:
. Eggs
. Salmon
. Tuna in olive oil
. Ghee
. Krill oil as a supplement
Include these fats into your daily meals and you will start seeing a major difference in your skin, hair and overall health.
wknd@khaleejtimes.com