Why you need fat to lose weight if you already have to much fat? If you read any type of healthy living guide you will be told that 25% – 30% of your total calories should come from fat. If you are eating around 1,800 calories per day this is 250 fat calories each and every day. so it is important to know what and why you need fat to lose weight.
The key to eating this amount of fat each day without health problems is to choose the right type of fat. Fats are classified into two main groups the good fats and the bad ones.
The Good Fats
Unsaturated fats are classified as the Good fats and can be split into two groups Monounsaturated Fats and Polyunsaturated Fats. Monounsaturated fats help raise good cholesterol and lower bad cholesterol. This type of fat also works to prevent a build up of fat in your arteries and helps reduce that unwanted and dangerous belly fat.
The best sources for unsaturated fats are olive oil, olives, canola oil, almonds, peanuts, cashews, sesame seeds, peanut butter and avocadoes.
Polyunsaturated fats are those which contain omega 3 fatty acids. Omega 3 helps to boost your brain function, improves your moods and strengthens your immune system. Omega 6 fatty acids are important for keeping your skin and eyes in healthy condition.
Good sources of Omega 3 are found in fish like herring and salmon and in walnuts, flax seed and tofu. A good source of Omega 6 is in corn and safflower oil along with corn fed chicken and beef. Your goal should be to eat more Omega 3 sources of fat and only small amounts of Omega 6, as too much of this can lead to heart disease.
The Bad Fats
Saturated fats are commonly known as the bad fats. Consuming too many of these types of fat can lead to high cholesterol levels and heart disease. You may be eating far to much saturated fats and that is why you need fat to lose weight with only unsaturated fats
It is easy to see saturated fats as they are seen in hard sources. For instance in chicken skin and on bacon, your best bet to limit your intake of saturated fat is to simply remove as much as possible before cooking or eating. Other sources of saturated fat are cream, 2% milk, coconuts and palm oil.
Trans Fats are probably the worst culprit on the list when it comes to bad fats. Trans Fats are pretty much man made. These are the fats that manufacturers add to foods to prolong their shelf life. Trans fats raise bad cholesterol levels (LDL) and lower good levels (HDL). These fats are totally responsible for causing heart disease!
You will find Trans Fats in shortening, margarine, crackers, cookies, chips and all processed foods.
Now you understand what fat is and the difference between good and bad fats. We can move on to why your body needs fat and why it helps and why you need fat to lose weight when it comes to losing weight.
Why You Need Fat to Lose Weight
Fat is a wonderful source of energy. Each gram of fat provides your body with 9 calories of energy. Protein and carbohydrates only provide your body with 4 calories.
Fat is responsible for keeping your cells healthy. Each cell is surrounded by a fatty membrane, without this your cells would not work properly. Your nerve fibers are also surrounded by fat. The fat acts as insulation and protection and actually allows messages to be transmitted throughout your body faster.
Certain vitamins require fat to be absorbed by your body effectively. This includes vitamins A, D, E and K which your intestines require daily.
Your body uses fat to regulate its sex hormones and other bodily functions. You will notice this in girls who are so thin that they do not menstruate.
Fat acts as a protection for your body. It helps to keep you warm in the winter. Leaner people often feel the cold more than those who are heavier. Fat is also responsible for keeping your skin smooth and glowing. Dry, flaky skin is often a sign of a fatty acid deficiency.
Your heart, kidneys and liver need to be protected and insulated and this is done by fat. This layer of fat helps to protect your organs from injury and keeps them in place.
Fat and Weight Loss
When you combine protein with fat you have the makings of a fast weight loss formula. Of course you must be careful of how much and which type of fat you eat.
The combination of protein and fat makes you feel fuller longer. You will experience less hunger pangs. The other benefit is that your blood sugar will be more stable. You won’t be bothered by sweet cravings, feeling light headed or shaky or suddenly feeling as though you are starving.
A good protein and fat meal would be a meal that consists of scrambled egg with ham. When cooking the eggs add peppers, mushrooms and onions. This is a great breakfast or brunch on the weekends. You will feel more energized all morning and be able to go about your daily tasks with gusto.
So remember that fat provides your body with more energy than protein and works to keep you feeling full. The foods to avoid when losing weight or just for living a healthy lifestyle are:
- Refined foods
- Refined sugar
- Foods high in carbohydrates like bread and white flours
- Processed oils like margarine
- Hard fats
Smoking, stress and lack of exercise are all causes of heart disease, diabetes and other ailments. Take steps to include more exercise and reduce your stress levels.
Conclusion – Why You Need Fat to Lose Weight
While certain fats can be detrimental to your health the good fats are required to keep your body in good shape and health. By limiting your fat intake and watching which type of fat you are consuming, you will start to lose weight and feel healthy again. A lot comes down to why you need fat to lose weight
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