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Weight Loss: Good Fats for Weight Loss
Polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol, and your overall health.
Polyunsaturated fat – good sources include:
- Sunflower, sesame, and pumpkin seeds.
- Walnuts.
- Flaxseed.
- Fatty fish (salmon, tuna, mackerel, herring, trout, sardines) and fish oil.
- Soybean and safflower oil.
- Soymilk.
- Tofu.
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Good Fats for Weight Loss
We have always heard that fats are bad for health, but some fats are also beneficial for health and give energy to a person and help in weight loss.
Monounsaturated fats and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol, and your overall health. These fats can help to:
- Lower the risk of heart disease and stroke.
- Lower bad LDL cholesterol levels, while increasing good HDL.
- Prevent abnormal heart rhythms.
- Lower triglycerides associated with heart disease and fight inflammation.
- Lower blood pressure.
- Prevent atherosclerosis (hardening and narrowing of the arteries).
Adding more of these healthy fats to your diet may also help to make you feel more satisfied after a meal, reducing hunger and thus promoting weight loss.
Which Fat is Good Saturated or Unsaturated:
Unsaturated fats are generally considered to be the healthier option. They are found in foods such as nuts, seeds, avocados, and olive oil. Saturated fats, on the other hand, are found in foods such as red meat, butter, and coconut oil.
Nutritionists say that there are foods rich in fat that can help in weight loss.
Healthy Fats to Lose Belly Fat:
One of the three essential macronutrients the body needs is fats, along with carbohydrates and protein. A balanced diet should include healthful monounsaturated and polyunsaturated fats.
Best Sources for Body Fats:
Some of the best sources of these fatty acids include
1. Avocados
2. Nuts and Seeds
3. Coconut Oil
4. Olive Oil
5. Flaxseeds
6. Chia Seeds
7. Fish Oil
8. Grass-Fed Butter
9. Full-Fat Yogurt
10. Dark Chocolate
But here are we discuss our top six sources of fat that are replete with all the muscle-building, fat-burning, and health benefits that you could ever hope for.
6 Best Fats for Losing Fat:
1- Ghee
Ghee is rich in omega-3 and omega-6 fatty acids, especially conjugated linolenic acid (CLA), which helps in weight management.
2- Walnuts
Walnuts contain polyunsaturated fats (PUFAs) and alpha-linolenic acid that aid in weight loss. Walnuts are also believed to stimulate the area of the brain that controls appetite. Nuts are incredibly healthy. They are high in healthy fats and fiber, and are a good plant-based source of protein. Nuts also contain vitamin E and are loaded with magnesium.
Healthy nuts include almonds, walnuts, macadamia nuts, and numerous others.
3- Coconut
Coconut is best known for boosting metabolism and lowering cholesterol levels. Also, coconut oil is considered a healthy alternative to other types of oil. Coconut oil has a saturated fat called lauric acid, a type of medium chain triglyceride (MCT) that does not store as fat and is a great source of energy.
4- Linseeds
Flaxseeds are packed with omega-3 fatty acids, fiber and lignin, and are a plant compound that has many health benefits due to its antioxidant and anti-inflammatory properties. Flaxseed contain 27.3 g of dietary fiber and 42.2 g of fat per 100 g. Linseeds are, in fact, one of the best plant-based sources of omega-3. Linseeds also provide antioxidants, fiber, protein, iron, and calcium.
5- Avocado
Avocados are unique in the world of fruits. Whereas most fruits primarily contain carbs, avocados are loaded with fats. They contain healthy dietary fiber, due to which a person does not feel hungry for long.
In fact, avocados are about 80% fat, by calories, making them even higher in fat than most animal foods Avocados are also among the best sources of potassium in the diet, providing 15% of the Daily Value (DV) per 5-ounce (150-gram) serving. In addition, they’re packed with antioxidant compounds They’re also a great source of fiber, which offers numerous digestive, heart health, and weight management benefits
6- Olives and Olive Oil
Olive oil is full of monounsaturated fats that are good for heart health. It also contains vitamin E, vitamin K, and potent antioxidants. On average, 1 tbsp of olive oil contains 124 kcal and 14 g of fat.
Olives are low in calorie density and can help with weight loss if eaten in moderation. In addition, olive oil contains healthy fats that have many benefits for the human body.
Conclusion: Good Fates for Weight Loss
Fat is one of the three essential macronutrients the body needs, along with carbohydrates and protein. A balanced diet should include healthful monounsaturated and polyunsaturated fats. Some of the best sources of these fatty acids include avocados, olive oil, nuts, seeds, and fatty fish. People should also be sure to limit the amount of saturated fat in the diet to less than 10% of total calories.
Additionally, naturally high-fat foods may offer similar health benefits to their low-fat counterparts while being less processed.
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