When we eat the right combination of fat, protein, and carbohydrates we signal our bodies to use the energy in our fat cells, not add to it. Eating lots of healthy fats—found in nuts, avocados, and oils such as extra virgin olive oil and coconut oil and less refined carbohydrates actually retrains your fat cells to release excess calories. Healthy carbohydrates when eaten at the right time of day, such as morning and afternoon, allow your body to use that energy right away and are better for weight loss. However, eating carbohydrates at night when your body is in rest mode forces those carbohydrates to be stored as fat when your body can’t use those carbs for immediate energy. Example of healthy carbohydrates are oats, sourdough bread, potatoes (sweet potatoes are the best!), and brown rice.
“Eating lots of healthy fats—found in nuts, avocados, and oils such as extra virgin olive oil and coconut oil and less refined carbohydrates actually retrains your fat cells to release excess calories.”
In order to understand the role of fat in weight loss, first you need to know why our body needs fat. Dietary fat is vital for our health because it helps our body absorb nutrients such as vitamins A, D, E, and K, produce hormones, protect the brain and tissues, and manage inflammation.
In fact, findings from the American Nurses’ Health Study show that there is no link between the overall percentage of calories from fat and health outcomes like weight gain or heart disease.
Eating these types of fats can help you lose weight:
1. Polyunsaturated fats
Polyunsaturated fats are a type of healthy fat that includes omega-3 and omega-6 fatty acids, which are essential for brain function. Including a healthy amount of polyunsaturated fats will not promote weight gain, but they will surely fulfill the need for fat in your body. This type of fat is found in certain types of fish, nuts, and seeds.
2. Monounsaturated fats
Monounsaturated fats are considered healthy as they provide certain health benefits. The American Heart Association suggests adding monounsaturated fats like avocado, nuts, and seeds to your diet to avoid saturated and trans fats.
Here are some reasons why you need to eat fat to lose fat:
- Fat takes you longer to digest than carbs and protein. By eating healthy fats in moderation, you can control your appetite and prevent overeating.
- Healthy fat is essential for your metabolism. Healthy fats in your diet assist in releasing stored fats in your body for breaking down and eliminating waste. Thus, your body burns fat at a faster rate.
- When you eat fats, you also reduce spikes in blood sugar levels.
So you see, fats are not the enemy. In fact, fats can help you lose weight.
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Written by Caroline Collins, M.S. Ed