Dietary fats have gotten a bad reputation from many diet-conscious circles, but the truth is that fats play an important role in your health. Fats in your diet directly affect your energy level, hormones, brain function, nervous system and more. It is important to our metabolism, but the types of fats and the amounts of fats that determine whether this dietary component has a positive or negative effect on your body. This is why it's important to learn how the role of fats in your diet can help with weight loss and health goals.
Different Types of Fats & The RolesYou have probably heard of "good fats" and "bad fats" over the years; maybe reintroduced to them while researching different diet plans for weight loss. For example, the Atkins Diet encourages more protein and fats while limiting carbohydrates. On the other hand, the Slimming World Diet encourages less fats and calories in comparison to other diet plans that count points or portions.
Understanding the different types of fats and how they work in your body can play a huge part in which eating plan is best for you, as well as how to lose weight and your body metabolism.
Saturated fats are considered "bad" fats, that is, fats that are linked to clogged arteries, high cholesterol and increased heart disease. These fats are generally solid at room temperature. Examples of saturated fats include lard, butter, meats, poultry skin and coconut products. Eating these foods in moderation can help protect you against their unhealthy effects even though they may have benefits, too. For example, coconut oil has numerous uses and benefits for weight loss, infections, lauric acid for the heart and blood pressure, skin, helping with blood sugar and so on. It is best to choose cold pressed organic virgin coconut oil and still a saturated fat.
Many health professionals have been spreading the word on the negative health effects of trans fats. These are fats found in meat and dairy products. Trans fats are also formed when hydrogen is added to liquid oils, creating "hydrogenated oils." Consuming trans fats are associated with higher rates of LDL cholesterol, the "bad fat" type that is linked to heart disease and other problems. You should eliminate trans fat from your diet as much as possible. You can do this by eating more lean meats and non-fat dairy products.
Unsaturated fats are healthier than saturated fats and provide the components needed for body functions. These fats are usually liquid at room temperature. Unsaturated fats are further divided into monounsaturated fats and polyunsaturated fats. Examples of monounsaturated fats include olive oil, sesame oil, sunflower oil, peanut butter, avocado oil, avocados, canola oil, oils found in nuts like pecans, almonds, macadamia nuts, peanuts, cashews, hazelnuts, pecans and olives. Polyunsaturated fats include corn oil, flaxseed, sunflower seeds, soybean oil, walnuts and certain types of fatty fish as listed below under the Omega Fatty Acids.
OMEGA FATTY ACIDS
Dietary experts recommend eating omega-3 and omega-6 fatty acids, which provide all the important components for body function without the negative effects of some types of fat. Humans cannot produce omega-3 and omega-6 in our own bodies, so we must consume it in our foods. Corn oil, sunflower oil, nuts, seeds, salmon, mackerel and tuna are good sources. Green, leafy vegetables are also good sources of these compounds.
The Role of Fats & Human MetabolismFats are necessary to the function of the human body.
1) Fats are concentrated sources of energy that can be utilized quickly when needed.
2) Fats provide the cellular materials for healthy brain function.
3) Fats also aid the absorption of vitamins A, D, E and K.
4) Fats help to transport nutrients into cells throughout the body.
5) Fats help to keep nervous systems healthy.
6) Fats also aid in hormone production.
How Much Fat Is Good For MeNutritional experts recommend that fat should be no more that 30 percent of the total caloric intake each day, but this amount should be primarily healthy fats. There are two basic types of dietary fat, saturated and unsaturated.
Consuming Fats Wisely
Although being conscious of the amount and types of fat you consume can help to safeguard your health, you don't have to become "fat-phobic" ... You just need to lean towards eating the good fats in moderations (according to serving sizes and recommended daily amount) AND understand where the bad fats "hide out" in the grocery story under labels that make you think the food is health for you, as well as what you choose for cooking meals.
Vegetable Oil is not an unsaturated fat, so it is not a wise choice for frying and baked goods. Frying is not a better choice than baking, though using an unsaturated fat while sauteeing is a better option. The boxed crackers, cookies or cake mixes (baked goods), doughnuts, nuggets and taco shells (fried), margarine or boxed popcorn (not counting just the plain organic popcorn kernels) --- these are all unhealthy for you and why there is such encouragement on TV shows, articles and directly from health experts to cook foods from scratch instead of eating out and / or buying pre-packaged processed foods (like macaroni and cheese, frozen pizza, microwave meals, as well as the pre-made baked goods,
The better choices include the good fats above as well as fruits, vegetables and sprouted grains.
Here are some resources from this blog:
Foods That Burn Belly Fat
Clean Eating Guide
Diet Plans To Help You get Started
How Skinny Fiber Blocks Fat
You can also join our Weight Loss Support Online group for more tips, encouragement, recipes and weight loss help. We can discuss the questions you have about dietary fats and weight loss.
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Here's to YOUR health and happiness!!!!