Fat Does Not Make You Fat
Most obese folks often live in the misunderstanding that eliminating fat from one’s diet will help them reduce the intake of calories or even help them control their weight.
Unfortunately, it is not that simple.
In fact, fat constitutes a big and integral part of a healthy diet. We truly cannot survive without them. You will generally get greater benefits from eating good fats.
Note that I said “good” fats.
There is a very simple distinction in the type of fats. Usually fats labelled as monounsaturated and polyunsaturated are beneficial for us, and fats that are labelled as trans fats and saturated fats are bad for us.
Monounsaturated fats and polyunsaturated fats are known as the “good fats” because they are good for your health, especially the heart, cholesterol, and general well being.
Saturated fats and trans fats are known as the “bad fats” because in numerous studies, they were shown to increase risk of heart disease and elevate your cholesterol.
Following are the general reasons why you must consume “good” fat foods:-
Good fats helps you achieve an optimal body composition.
It is scientifically proven that your body requires a decent amount of fat to stay lean. Not only that but by decreasing your carb intake and replacing it with fat, you can improve insulin sensitivity, reduce inflammation, and support your metabolism as well.
Cholesterol, which comes with fat, is used to make hormones.
Eating a greater proportion of fat allows for hormonal balance of androgens such as testosterone and estrogen.
Fat loss and the maintenance of a lean physique are much easier if hormones are balanced.
It helps you develop more muscles.
Including more productive fat in your body helps you develop muscles with training.
Since fat supports the hormonal balance and quick recovery from intense exercises, it becomes easier for one to effectively develop muscles.
Therefore in order to achieve greater mass gains and tighter, stronger curves, one must have a healthy fat intake.
You will lead a better reproductive life.
Not eating enough fat is a common cause of infertility and complications in menopause for women. While men face problems such as reduce in testosterone and other androgen hormones that are critical for the reproductive health.
Your brain tends to function better and there are comparatively lesser risks of depression.
Since the brain is majorly comprised of cholesterol and fat, adequate good fat intake helps prevent depression and one side effect of the low-fat diets that have been erroneously recommended to lower cholesterol levels is an increase in suicides. It has been proven that good fats are essential for common brain functions too.
It reduces cancer risks.
Research suggests that omega-6-rich oils promote cancer progression and metastasis, whereas monounsaturated fat, such as that found in olive has a protective effect.
Better skin and eye health
When it comes to the skin and eye health, what you put in your body is as important as what you put on it. “Good” fats have been recently been credited with helping your skin look healthier.
Now that you know the various benefits of consuming good fat, here is a list of several food items which are classified as “good” fat :-
A tree native to Mexico and Central America, the Avacados are generally classified under the flowering plan family Lauraceae along with cinnamon, camphor and bay laurel.
They are green – skinned with a fleshy body that may be pear, egg or spherically shaped.
They are a nutritious food, providing heart-healthy monounsaturated fats, fibre, potassium, magnesium, copper and manganese, as well as most of the B vitamins and vitamins C, E and K. They are also high in potassium which is also very beneficial.
We’ve all heard that olive oil reduces the risk of heart disease, blood pressure and certain types of cancer.
A recent study published in Neurology found that cooking with heart-healthy olive oil and using it for salad dressing may cut stroke risk.
Eggs are very commonly known as easy sources of protein and are a favorite among bodybuilding circles.
Whole eggs are also a good source of choline, an important B vitamin that helps regulate the brain, nervous system and cardiovascular system.
Canola oil is a very good alternative to olive oil. It is a healthy fat that’s a suitable heart-healthy diet alternative to high-cholesterol choices.
Most nuts and seeds are good healthy-fat choices. Almonds are the richest in vitamin E; walnuts contain a plant-based omega-3 fatty acid; and pistachios have lutein and zeaxanthin, carotenoids important for eye health.
In short, fats are a big source of energy. They form integral parts of every single cell membrane in our bodies.
They are an absolutely essential part of our diets and must not be excluded at all. Therefore, what is important is to eliminate the wrong kinds of fat and embrace the consumption of “good” fats.