Fat foods and weight loss–an oxymoron, if at all, it does work for curbing the extra pounds. Eating fats obviously causes obesity and other concerning diseases.
Yet, there are some blessed fats that are tasty and not fattening, in fact, they help in weight loss.
After years of demonizing the fat foods for weight gain and peaking cholesterol levels, now the buzz says consuming saturated fats can cut down body fats.
Let’s validate the information by listing the healthy fats that encourage weight loss.
Say cheeeeese, if you are on a weight loss diet.
Many would say don’t eat cheese, it not healthy, but the truth is that it is as healthy as having a glass of milk.
It is packed with a lot of essential micronutrients such as calcium, selenium, vitamin B12, phosphorus, a fair amount of monounsaturated fat,and conjugated linolenic acid (CLA), which is very beneficial for weight loss .
Cheese contains 6.7 grams of protein in a single slice serving. It is also loaded with healthy fatty acids like butyrate—a short chain fatty acid.
The intake of butyrate levels are associated with significantly less elevation in “bad” LDL cholesterol.
A study conducted by American Diabetes Association (2009) reported that cheese contains butyrate, which improves metabolism, maintains body fat percentage and prevents the development of obesity in certain circumstances.
Being an excellent source of minerals such as potassium, calcium and magnesium, it protects against heart diseases.
It greatly helps the case of type 2 diabetes.
Directions for using Cheese:
Consume low fat butter and that too in a matchbox-sized piece.
Spread Sandwiches With Cream Cheese and not mayonnaise, since a tablespoon of full-fat mayonnaise has 94 calories and 10 grams of fat while,a tablespoon of whipped cream cheese has 30 calories and only two and a half grams of fat.
Take Away: Having a slice of cheese is as healthy as drinking a glass of milk.
Nuts in all varieties contain fibre and healthy fats. These are also an incredible source of good plant-based source of protein. It has monounsaturated fat, also known as “good fat”.
They are good sources for fiber and protein, the two key ingredients necessary for weight loss.
Nuts can be eaten with whole grain cereals, salads, yogurts, low-fat dairy, or fruits.
Apart from having vitamin E in abundance, it’s rich in minerals too.
According to recent studies, consuming nuts regularly can help to build a good immune system and lower the risk of several chronic diseases like heart attack, type 2 diabetes and obesity.
Take Away: Nuts are the powerhouse of healthy fats, protein, vitamin E and magnesium, and are among the best sources of plant-based protein.
Almonds, macadamia and walnuts are the healthy nuts to name a few.
According to studies, snacking a dozen of walnuts or almonds each day provides a substantial weight loss.
3. Whole eggs
A single whole egg contains 62% of the calories from fat. As per studies, cholesterol present in eggs do not commonly affect your blood cholesterol.
In spite of being rich in cholesterol fats, whole egg is one of the healthiest food in the world.
What makes it best? It has a little bit of all the essential nutrients in them.
It contains vitamins, minerals and powerful antioxidants that aids in weight loss. Eggs are fulling, hence, it keeps hunger pangs at bay for longer duration and boosts weight loss.
Eggs that are omega 3 enriched or pastured are the healthiest of what is available in the supermarkets.
Three to Four whole eggs per week
Take Away: Eggs are the one of the healthiest foods in the world as it contains a little bit of all the essential nutrients.
4. Full-fat Yogurt
Like other high-fat dairy products, full-fat yogurt contains important nutrients along with probiotic bacteria that’s essential for a healthy gut.
Eating yogurt after every meal can improve the digestive function, reduce the risk of obesity and keeps heart diseases at par.
It’s also significant to buy only original full-fat yogurt while avoid the flavoured ones.
The combination of calcium and protein-rich foods together helps in reducing weight loss. When these two nutrients are combined, it has proven to raise metabolic rate and improve digestion and bowel health.
One glass (150 ml) full fat yoghurt can be incorporated every day
Take Away: Eating full fat yogurt after every meal can improve the digestive system.
5. Dark Chocolate
In spite of its yum taste, dark chocolate claims many health benefits. It has around 65% of calories from fats.
A recent study shows that dark chocolates are an incredible source of antioxidants.
And that’s not all, it is also amongst the rarest cradle for fibre, magnesium, iron and manganese altogether.
The antioxidants in dark chocolate help to neutralize the cholesterol level and weight loss.
Buy only organic dark chocolates with 70% cocoa for best results.
Eat chocolates with less than 10 grams of sugar per ounce and more than 70 percent of cocoa and also, at a max of 1 to 2 ounces a day.
Take Away: Dark chocolates are rich in fats along with nutrients and antioxidants that give a bunch of health benefits.
6. Extra virgin olive oil
Extra virgin oil is considered one of the most healthy fats worldwide. It is an integral ingredient in most weight loss diets.
Extra virgin olive oil contains myriads of nutrients like vitamins E and K, but the key component is powerful antioxidants. It helps in detoxification and combating inflammation.
It actively regulates the blood pressure, thereby, keeping your heart healthy!
Consume 1.5 teaspoons per day
Take Away: Extra virgin olive oil give health benefits in abundance as it is punch with powerful antioxidants.
7. Coconut Oil
Coconuts are the richest form of saturated fats.
People who consume coconut oil regularly are seen to have excellent health.
Coconut oil contains medium chain fatty acids and this is what makes it healthy and different from other saturated fat sources.
These saturated fats are metabolized differently and they lead to weight loss quite effectively.
According to the studies, meals cooked in coconut oil reduces the appetite and enables people to eat lesser calories. This greatly stimulates the metabolism.
Take one teaspoon of coconut oil (extra virgin, cold pressed) in Lemon in Hot Water, in green tea, salads, and soup every day.
Take Away: Coconut oil is metabolized differently and helps to stimulate the metabolism.
However, the list does not end here, there are other sources like fatty fish, avocado, chia seeds etc. are healthy fats that promise good health and weight loss!
Also Read: All you need to know about Antioxidants