A lot of people believe eating fat will make you fat. WRONG!!! Eating more calories than you burn daily will make you fat. Eating the wrong kind of fat will also increase your risks of health issues.
Also, not working out and eating poorly will make you fat. We will discuss the types of fat you should consume and why.
You need to include a small amount of healthy fat in your nutrition daily. So focus on the good fat and small amounts.
Include healthy fats like Nuts – unsalted and raw walnuts, almonds, cashews, oils like grapeseed, coconut, olive, flax oil, sesame oil, seeds and avocado. AVOID mayonnaise, butters, yellow cheeses, creams, whole milk, corn and canola oils and partially hydrogenated oils. You could implement the good fats in salads too.
Fat consumption will keep you fuller longer, prevent you from binge eating thus helping to manage your weight and also increase your good cholesterol HDL levels
Types of Fat
Fats have 9 calories in each gram.
Saturated fat is solid at room temperature and is found in animal foods, such as milk, cheese, and meat. Consume more poultry and fish as these have less saturated fat than red meat. Foods made with butter, margarine, or shortening have a lot of saturated fat. This fat also can raise your cholesterol levels so watch it.
Trans fat can raise your cholesterol, so eat in moderation.
You can find trans fat in processed foods, chips, crackers, some salad dressings and margarine, shortening and cookies.
It is liquid at room temperature and could help your cholesterol levels.
Monounsaturated: avocado, nuts, and vegetable oils, such as canola, olive, and peanut oils. They may help increase good cholesterol and decrease bad cholesterol.
Polyunsaturated: Two types:
- Omega-3 fatty acids: soybean oil, canola oil, tuna, trout, walnuts, flaxseed, and Salmon. Are believed to have anti inflammatory properties.
- Omega-6 fatty acids are found mostly in liquid vegetable oils like soybean oil, corn oil, and safflower oil. They are pro-inflammatory and therefore excess consumption could lead to certain medical conditions.