People hear the word “fat” these days and run for the hills. They think if they eliminate fat from their diets it’s healthier and it will help them lose weight. This couldn’t be more far from the truth! Contrary to this belief, we actually need fats and certain types of good fats help combat bad fat in the body. Furthermore, consuming the right types of fats can even make your in-home personal training Mississauga and Oakville weight loss goals more successful!
Aside from needing fats just to be alive, fats are a crucial part of a healthy diet. They provide essential fatty acids which help keep our skin soft, hair healthy, brain working optimally, deliver fat-soluble vitamins, and are an excellent source of energy for the body. The Canada Food guide recommends that adults get 25-30% of their daily calories from healthy fats.
It is easy to get confused about which fats are good vs. bad, how much we should eat, and how to avoid the bad fats that clog our arteries and hinder the health of our heart.
Choosing the right types of dietary fats to consume is one of the most important factors in reducing the risk of developing heart disease. Basically there are two types of fats: saturated and unsaturated, and within each group are a few types.
The good fats are the “unsaturated fats” and are called polyunsaturated and monounsaturated fats. Monounsaturated fats raise good HDL (high density lipoprotein) cholesterol, lower bad LDL (low density lipoprotein) cholesterol, and protect against the buildup of plaque in your arteries. These heart-healthy fats are a good source of vitamin E, which is often lacking in Canadian diets. They can be found in olive oil and olives, almonds, cashews, sesame seeds, pumpkin seeds and avocados.
Polyunsaturated fats, in addition to lowering your bad LDL, contain essential omega-3 fatty acids which boost brain function and can help strengthen your immune system and improve your mood. They also contain omega-6 fatty acids which in small amounts can keep skin and eyes healthy. Omega-3s can be found in fatty fish like salmon, trout, herring and mackerel, as well as flaxseed, walnuts and tofu. Omega-6s are in corn and safflower oil, corn-fed chicken and beef, and farmed fish.
Now the bad fats. There are two types of fat that should be consumed sparingly: saturated and trans fatty acids. Both can raise cholesterol levels, clog arteries, and increase risk for heart disease. Saturated fats are found in animal products such as: lunch meats, poultry skin, high-fat dairy, eggs, and in vegetable fats that are liquid at room temperature, such as coconut and palm oils. Dietary Guidelines recommends limiting saturated fats to 7-10% of your total daily calories.
Trans fatty acids are made from unsaturated fat that has been chemically altered to prolong shelf life of packaged food. They increase inflammation in the whole body and increase the risk for heart disease by increasing bad LDLs and lowering good HDLs – which 100% promotes heart disease! They are found in shortening, margarine, french fries, and processed foods such as crackers, cookies, chips and cakes. Try to limit trans fats to less than 2 grams per day or as low as possible.
In addition to all the health reasons why we need to consume the right types of fats, the benefits of eating healthy fats go even further – you can burn fat with fat to aid in your Oakville and Mississauga weight loss! How you ask? Here are just a few ways:
1. Eating fat displaces eating carbohydrates – from a fat loss perspective, displacing carbohydrates by increasing fat in your diet sets the stage for an optimal fat-loss environment. By reducing carbohydrate intake, you lower your body’s overall insulin levels. This allows your body to more readily access fat stores for energy, while also allowing fat to enter and fuel your muscles. A win, win!
2. Eating fat enhances your body’s ability to burn fat – from a biochemical level, low-fat diets do not condition your body to be efficient at burning fat. Instead, they ramp up the enzymatic machinery in your body so it becomes efficient at burning carbohydrates, not fats. Lower fats diets can also have a negative impact on hormones that help burn fat, increase metabolism and help curb your appetite.
3. Eating fat makes you want to eat less – eating a lower-calorie diet can leave you feeling hungry all the time, and there’s nothing worse than that! Eating healthy fats (nuts, fatty fish, avocado, etc.) keeps you feeling full longer and less likely to overeat.
For more help with incorporating good fats to help you lose the bad fat on your body and to achieve your in-home personal training Mississauga and Oakville weight loss goals, CONTACT US TODAY!
Call: 416-550-2277, or email: firstname.lastname@example.org
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