Fats also make up a small percentage of the body’s total fat mass. The average adult requires about 11 calories of fat per pound of body weight for maintaining a healthy body weight. This can vary depending on your gender and your body size.
Many people are confused between saturated fats and trans fats when it comes to their health. Saturated fats are bad and actually increase your cholesterol level, while trans fats are not so bad and actually help keep your heart healthy. The problem is that these two kinds of fats have been lumped together as partially hydrogenated vegetable oil or trans fats, even though they look completely different on the surface of the food. The bottom line is that eating these foods causes obesity, heart disease, and other serious medical conditions.
Foods That Help You Lose Weight Vegetables, fruit, and whole grains contain the essential fatty acids your body needs to function properly and maintain good health. Lean protein from fish, poultry, and lean cuts of beef are
choices for boosting your nutrient intake. Other foods that help you lose weight are low calorie, low fat, high fiber, antioxidant rich foods.
Carbohydrates Carbs are the most popular form of fat, but they are not the bad kind. In fact, carbohydrates are vital for fueling your body. Unsaturated carbohydrates provide your body with energy, but they have little fat content. Good carbohydrates include whole grains, fruits, vegetables, and legumes.
Proteins Fatty proteins are another source of energy. Some fats are better than others, however. The good fat that your body needs is called unsaturated fat. One form of unsaturated fat is omega-3 fatty acids found in fish, poultry, nuts, and some types of fish oil.
Your Body Needs Vitamins, Minerals, and Antioxidants Your body needs fat-soluble vitamins, minerals, and antioxidants to stay healthy. Keep in mind that each of these nutrients requires fat for absorption.The keto exception to this is vitamin E, which is fat-soluble. Your body also needs antioxidants, which prevent free radical damage. Free radical damage is one reason why you age. Free radicals are formed as a result of chemical reactions and exposure to toxins.
Fats vs. Nutrients Most people think that fats are bad and replace saturated fats with something else. However, this thinking is incorrect. The first rule of thumb is that the fats you eat should be replaced with healthy oils like olive, canola, safflower, corn, olives, and flaxseed oils. Instead of eating margarine, you should substitute 2 tablespoons of peanut oil or almond oil instead. Instead of eating butter, try eating olive oil instead. And instead of eating butter, try eating flaxseed oil instead.
Replacing Saturated Fat with Healthier Foods In addition to avoiding saturated fat, you also need to replace saturated fat with healthier choices. Foods that are naturally higher in antioxidants include vegetables and fruits, since they are high in fiber. Foods high in fiber are less likely to accumulate cholesterol in your arteries. You might be surprised at how delicious some of the other naturally high fiber foods can be, such as baked potatoes, carrots, squash, and even oatmeal. To make eating vegetables and fruits even tastier, you might want to add fresh herbs and spices to them to enhance the flavor.
High Dose of Vitamins and Minerals You may have heard that taking a supplement containing vitamins and minerals can help your diet. This is true, but it is also important to consume other kinds of dietary fat alongside these vitamins and minerals, to ensure that you get all the nutrients you need. For instance, vitamin E is an important dietary fat that helps your body absorb many of the other vitamins and minerals.
Meats should be eaten in moderation. It may seem tempting to eat things like bacon and steak every day, but in reality, these items are very high in calories. Since you can get all the nutrients from fruits and vegetables that you need without consuming calories from fat, it may be time to take a close look at your daily dietary guidelines. If you feel that you are not getting the proper amounts of certain vitamins or minerals, then it may be time to talk to your doctor about changing your diet to include healthy fats and introduce more of the nutrients that you need.
Exercise is a Healthy Choice If you are concerned about gaining weight and developing heart disease, then exercise is the best way to lose weight and improve your health. There are many different kinds of exercise, so it is important that you pick one that you enjoy. You should do some form of physical activity every day, even if you just need a brisk walk. It may seem hard to find time to exercise every day, especially if you have a busy life, but it is worth it. Exercise can be the best weapon against heart disease, diabetes and other types of diseases. If you are concerned about getting too much fat, it may be time to start checking out the options that are available to you to help you get rid of that unwanted weight