All fats are not created equal. The type and amount of fat consumed can influence weight and overall health. Unsaturated fats are beneficial to your health and wellbeing and are unlikely to contribute to weight gain. Let's take a look:
Nutrient Density: Good fats are nutrient-dense and provide essential fatty acids and fat-soluble vitamins (A, D, E, K), which are crucial for overall health. They support cell function, hormone production, and the absorption of certain nutrients.
Satiety: Healthy fats can help you feel full and satisfied, reducing overall calorie intake by curbing hunger and preventing overeating. This satiety can help in weight management. You know that feeling, when you've eaten loads, but you still want more ? Eating good fats make you feel like you've eaten. Eating good fats make you feel...full.
Metabolism and Energy: Good fats provide a steady source of energy and can enhance metabolism. We ALL want a faster metabolism ! Unlike refined carbohydrates, which can cause rapid spikes and crashes in blood sugar levels, fats are metabolised more slowly, providing sustained energy.
Refuces Inflammation: Unsaturated fats, particularly omega-3 fatty acids found in fish, flaxseeds, and walnuts, have anti-inflammatory properties. Chronic inflammation is linked to weight gain, heart disease, diabetes and arthritis...to name just a few.
Insulin Sensitivity: Healthy fats can improve insulin sensitivity, which is important for regulating blood sugar levels and preventing insulin resistance and type 2 diabetes, both of which are associated with weight gain.
Hormonal Balance: Fats play a crucial role in hormone production and balance. Hormones regulate many bodily functions, which includes metabolism and appetite control.
Intermittent Fasting: If you're doing IF, good fats are a great part of your meal plan. They keep you fuller for longer and provide you with a great source of energy. I use MCT oil, which is a coconut oil. I've added a side note about coconut oil at the bottom of the page.
Examples of good fats include:
Monounsaturated fats: Found in olive oil, avocados, and nuts.
Polyunsaturated fats: Found in fatty fish, flaxseeds, chia seeds, and walnuts.
Omega-3 fatty acids: Found in fish oil, flaxseed oil, and walnuts.
It's important to note that while good fats are beneficial to your health, they are still calorie-dense, and consuming them in excessive amounts can lead to weight gain. They can also make you nauseous if you have too much at one time. Take it from someone who loves to love good fats !
Balance and moderation are key to incorporating healthy fats into your diet without negatively impacting your weight.
Bad fats, such as trans fats and excessive saturated fats found in processed and fried foods, will lead to weight gain and other health issues like heart disease. It's essential to focus on the quality of fats rather than simply the quantity.
Side note: Coconut Oil is a great fat to consume, and although it is 92% saturated fat, it has other properties that make it amazing. I've decided to gift this precious gem 'The Benefits of Coconut Oil during Peri and Menopause' it's own blog post, because hell, it's worth it .
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