Eating fat to lose fat!

2. Minimize saturated fats
Saturated fats are found in full-fat cheeses and red meats. Excessive consumption of saturated fats can raise the level of the bad cholesterol known as low density lipoprotein (LDL). High LDL levels increase heart disease risk because they keep cholesterol in blood circulation and carry it to the arteries to be deposited. In addition to raising LDL levels, research has also demonstrated that eating too many of the wrong fats such as saturated and trans fatty acids increases inflammation in the body.

3. Eat monounsaturated fats
Monounsaturated fats can be found in olive oil (73 per cent), rapeseed oil (60 per cent), hazelnuts (50 per cent), almonds (35 per cent), Brazil nuts (26 per cent), cashews (28 per cent), avocados (12 per cent), sesame seeds (20 per cent) and pumpkin seeds (16 per cent). The health benefits of monounsaturated fats are numerous and include lowering cholesterol and reducing the risk of heart disease.

4. Fill your diet with essential fats
Essential fatty acids are called such because they are vital for health and cannot be produced by the body, thereby making them essential. Every living cell in the body needs essential fatty acids to rebuild and produce new cells. The essential fats to include are those called omega-3 essential fats, found in coldwater fish, fish oils, flaxseeds and flaxseed oil, nuts, seeds and fortified foods (i.e., bread, soymilk and eggs).

5. When using fat, think “sprinkling”
Fat contains more the twice the calories per volume of carbohydrates and proteins (9 calories per gram vs. 4 calories per gram), so you do not need to eat as much (e.g., 1 teaspoon of olive oil for cooking, 1 ounce of low-fat cheese, etc.).

Take home point:
For weight loss and optimal health, fat is a necessary part of the daily diet. From fish oils and wild salmon to avocados and raw almonds, eating the right type of fat can improve heart health and brain function and can reduce inflammation naturally in the body. Now that you know the “good” fats vs. the “bad,” you can get the most out of this precious and necessary macronutrient.

Read more:
• 9 ways to reach your weight loss goals
• 5 kitchen tools that will help you lose weight
• 30 days to a new, slimmer you

Page 2 of 2