Healthy…fat


Have you ever thought that some fats may actually help you to lose weight and simply make you feel better?

It is natural that in the winter time your body wants more hearty, fatty food therefore especially now you should pay attention which fats to include in your diet and which ones to avoid.

Not all fats are bad for you. The ‘good’ ones actually help make you feel full for longer and cease cravings for unhealthy snacks. Remember: If you’ve got a strong feeling that you’d eat something but you’re not actually hungry and you’re not quite sure what you’d really like to have, it may mean that you lack omega acids and your body is begging for something that would reduce this shortage. Lack of recognition of this need leads to grabbing anything that’s tasty and convenient to eat, however fast-foods, chocolate bars and crisps in fact don’t make you full for too long.

Ironically the most caloric fruit- avocado, as well as other high-calorie products such as olive oil, nuts and seeds may help reduce the overall calorie intake and boost your brain, muscles and mood. Moreover, many vitamins (A, D, E, K) dissolve in fat therefore adding some cold-pressed oil to a salad will boost its positive impact on your health.

Italian pizza and glasses of wine against Calabria coast, Italy

 

Fatty foods good for you 🙂

+ Nuts (almonds cashews, hazelnuts, walnuts)

+ Seeds (pumpkin, sunflower, sesame flax seed)

+ Soymilk and tofu

+ Olives

+ Avocado

+ Fatty fish (salmon, tuna, trout, sardines…)

+ Plant oils: Cold-pressed, extra virgin, non-refined – have to be consumed cold (e.g. as dressing in dips or instead of butter)

Fatty foods bad for you 🙁 – where are they hidden?

Trans fats are the ones, which have changed their structure due to the impact of high temperature and hardening (fried oils and fats which are solid in the room temperature).

Ready-made dough (pastries, cake, frozen pizza)

Packed snacks (crisps, crackers, biscuits)

Candy sticks

Fried products

– Cheap margarine spreads, stick margarine

Other fats, which cannot be consumed excessively to avoid obesity and heart diseases are the ones found in animal products (diary and meat). In moderation they are not harmful, however excessive consumption of them leads to cardiovascular problems.  For this reason patients suffering from high cholesterol levels and obesity are advised to replace butter with quality margarine (with less than 1% trans fat). On the other hand, vegetarians are encouraged to include animal fats from diary products in their diet to enhance bioavailability of vitamins.

+/- Whole-fat diary products: whole milk, high-fat cheese, cream

+/- High-fat meat products: chicken with skin, bacon, fat beef, lard

+/- Ice cream

 

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