- Flickr Image By TimJC513
The title of this article may confuse a few people, but there is no mistake in it. In order to lose weight, you must get a good amount of fat in your diet.
Actually, it’s pretty much impossible to avoid fat altogether in a diet. There is a certain amount of fat in many foods that are staples in most diets such meats, fish, and breads. There are only so many fat-free options on the market and a completely fat free diet is not possible.
Not only is a completely fat free diet not possible. an extremely low fat diet is not healthy. Many people try to restrict their fat intake to lose weight, but in reality they are making it much more difficult for themselves to achieve any real weight loss.
This may come as a surprise to you if you are of the old school teaching that fatty foods cause you to store excess body fat.
This is not true.
Fat is important. Healthy fat is important, that is. This healthy fat is unsaturated. You’ll often hear people talk about Omega-3 and Omega-6. Those are the types of fat you should be looking to get plenty of in your diet.
Like everything, Omega-3′s and Omega-6′s should not be overdone, but they are extremely important to a healthy diet. They are important for cardiovascular health, raising HDL (good) cholesterol levels while lowering LDL (bad) cholesterol levels, and brain health among other things.
Interestingly, this good fat actually has been shown to help weight loss. I’ve seen numerous studies that show that daily use of a fish oil leads to extra caloric expenditure. Now, it may not be much (likely less than 300 calories per day), but over time it will pay significant dividends.
So where can you get this healthy fat?
Well, fish oil and flax seed supplements are a good start, but they are by no means the only way. Fish is an excellent source of quality healthy fat. Actually, most seafood is good for this. Animal meats generally do contain some healthy fat to a lesser degree. Nuts, such as almonds and walnuts are also excellent sources.
Personally, I try to take two fish oil supplements 2-3 times per day. I also get in a serving or two of nuts. I try to mix up the type of nuts I eat so that I am not always turning to the same source. Rotating foods can be very beneficial for your body, but that topic is beyond the scope of this article.
I further my healthy fat intake by trying to get one or two servings of fish in each week. I am not a big seafood fan taste-wise, but I know the importance of it so I try to keep it a small part of me diet.
There are plenty of other foods that contain healthy fats. Eggs are another good example. In fact, you’ll often come across Omega-3 enriched eggs. Eggs are, by themselves, a good source of Omega-6 fatty acids. Other sources include vegetable oil, avocado, and pumpkin seeds.
It is important to note that excessive Omega-6 fatty acid intake can lead to an increased risk of certain diseased. This typically isn’t a problem for most people. To be on the safe side though, never overdo any of these foods and try not to use excessive amounts of cooking oils.
Krill oil is also an excellent source of Omega-3 fatty acid. In fact, most studies are now showing that it is an even better source than fish oil.
It is clear that getting a quality amount of healthy fat is important to any diet. It is also clear that it will actually help weight loss efforts. There are a number of options for getting healthy fat in any diet, so that should never be a problem. As with anything though, be sure not to overdo it.
So there you have it. Eat fat for health and for weight loss. It’s good stuff.
More to come on this topic in the future…