Healthy fats can keep you satisfied.
Sounds crazy? You have always heard that fat makes you fat? I dispelled the myth of high-fat diets causing obesity in Research: High protein diet may improve metabolic syndrome. People who eat fat are not necessarily fat because of their fat intake. I am not going to argue the calorie content of fats because there is no doubt that fats have more calories than carbohydrates, but a diet high in carbohydrates boost your insulin level which results in more fat storage and hunger.
The old adage of eating less fat and more carbohydrates is a thing of the past. The fact is that many Americans continue to believe the decades-long notion that fat is bad for you. More an more research is showing that fats and in particular healthy fats are the key to good health and staying slim. In fact, I have found that if I add a little more olive oil to my diet, I will crave less sugar and it keeps me full longer. Try having a little celery or apples with peanut butter when you need a snack. It will keep you from grazing the line of candy dishes at work.
Our bodies need dietary fat and there are several essential fatty acids that we cannot make on our own. Without them, we will not function properly. The problem I have is determining which fats I should eat and which I should avoid. The U.S. Dietary Guidelines are misleading because they are fats too generalized. If you follow their advice, you would try to avoid to avoid obesity and heart disease and replace them with carbohydrates. The research is growing to rebuff this advice. This being said, I do recommend that you replace the saturated fats polyunsaturated fats and monounsaturated fats whenever you can. Also, hydrogenated oils should be avoided.
Fats that will help with weight loss:
- Monounsaturated fats: Monounsaturated fats like the ones found in olive oil and nuts will help with weight loss. I wrote an article in the past on nuts in Weight Loss Tips: Go Nuts and olive oil in Mediterranean diet high in Olive Oil or Nut linked to weight loss.
- Fish or krill oil: Polyunsaturated fats like those found in cold water fish or krill are healthy and will help with weight loss. For more on fish oil, visit Research Proven Weight Loss: Omega-3 Fatty Acids.
The bottom line: Make fat your best friend. Don’t vilify fats or feel guilty if you have a little extra. The right types of fats will increase satiety, boost your metabolism, and allow you to absorb those fat-soluble vitamins you need to function efficiently.