Healthy Fats Eliminated in Non-Fat Diet

Understanding Healthy Fats

Unhealthy and myth-based diets of the past have given fat a bad name that has had a negative lasting impact on the weight loss. Fat should not be considered a deep, dark enemy. It is not a dieting “F-word”! In fact, you need a good amount of the right types of fat in order to make sure that you can effectively lose weight, maintain a healthy immune system, improve your mood, and look great (with healthy hair, skin, and nails).

The Problem with Diets That Eliminate All Fat, including Healthy Fats

So here’s the scoop: there is a destructive dieting myth that is misleading all too many dieters, suggesting that if you want to lose fat, you shouldn’t eat fat. As it turns out, though, if you try to achieve a non-fat diet and always pick fat-free alternatives, you could be working against your own efforts. Fat, as it turns out, can actually be an important friend when you are trying to lose or maintain weight.

Your body requires healthy fats to achieve its best function levels:

  • They are vital for the absorption of vitamin A (an antioxidant), vitamin D, vitamin E, and other nutrients.
  • They are also a critical part of the health of your nervous system, including your brain, spinal cord, and nerves.

An Explanation of Healthy Fats vs. Unhealthy Fats

What fats are considered unhealthy?

First off, saturated fats are the type that you should work to avoid from now on. They come with the increased risk of heart disease and obesity, and make it very difficult to lose weight, while also increasing your bad cholesterol levels.

These unhealthy fats can be found in:

  • Meat and poultry
  • Dairy products like cream and butter, as a couple of examples
  • Palm and coconut oils

What about trans fats? According to the American Heart Association, these should be avoided as best as possible because they can reduce your good cholesterol level, while increasing your bad cholesterol level. Plus, they can contribute to a higher risk of heart disease, stroke, and type 2 diabetes. Yikes!

What are some of the foods that contain trans fat? Well, there are trans fats that are naturally occurring, and you would get these from animal products like meat and dairy. In addition to that, however, there are artificial trans fats, which are also known as trans fatty acids. These are made through a process that takes vegetable oil and adds hydrogen to it. This process makes the oil more solid, and it creates what’s known as “partially hydrogenated oil.” If you come across a food that lists this ingredient on the label, do not buy it!

The bottom line is simple: avoid unhealthy saturated fat and trans fat, and pack your diet with foods that are high in beneficial fats, such as the following:

Monounsaturated Fats

The key is to choose the right, healthy fats. Focus on eating monounsaturated fats. They will not only help with weight loss and overall health, but studies have also shown that they have considerable benefits in lowering the risk of heart disease and stroke. They are also known to help to lower bad cholesterol levels while increasing good cholesterol levels, lowering your risk of built up plaque in your arteries. And, they can help with the maintenance of the health of your cells. Plus, research even suggests that good fats help to prevent fat from being stored in your belly area!

Some of the foods that are high in monounsaturated fats include:

  • Sesame oil
  • Nuts
  • Sunflower oil
  • Peanut butter
  • Peanut oil

Polyunsaturated Fats

In addition to monounsaturated fat, polyunsaturated fat is also considered one of the healthy fats that you should aim to get from your daily diet in order to maintain wellness. That’s because this type of fat can help reduce your bad cholesterol. Also, because polyunsaturated fats include omega-6 and omega-3 fatty acids, your cells, heart, and brain can use this type of fat to maintain proper function.

Some of the foods that are high in polyunsaturated fats include:

  • Sunflower seeds
  • Soybean oil
  • Flax oil
  • Safflower oil
  • Corn oil

The Right Amount of Healthy Fat, and Where to Get It

You should also pay attention to the amount of fat you’re eating. After all, while there is a great deal of benefit to healthy fats, they still contain a large number of calories. Therefore, try to make up about 25 to 30 percent of your daily caloric intake with fats.

So where do you find these elusive healthy fats? In very flavorful foods that are affordable and easy to find. They include:

  • Olive oil and olives
  • Almonds
  • Canola oil
  • Peanut butter
  • Cashews
  • Peanuts
  • Avocados
  • Sesame seeds

You’ll also find walnuts, flaxseeds, mackerel, salmon, and herring to be high in the types of fats your body loves. Those foods also contain omega-3s, which come with another whole range of health benefits.

It’s All About Balance!

When it comes to consuming a healthy diet, it is all about balance. Focus on getting all of the macronutrients (protein, carbohydrates, and fats) that your body needs to thrive. And, when it comes to fat, in particular, don’t be so afraid of it anymore. Instead, just use your new knowledge about healthy fats versus unhealthy fats to make wiser choices when it comes to what you eat on a daily basis.

The Best Fats for Losing Fat

Unfortunately, there are still a lot of modern people who do not know the value of eating a proper amount of fat. They remain under the outdated impression that consuming fat actually makes you a fat person. This is just not the case. Your body needs a certain amount of fat to keep it healthy, metabolize its foods, rebuild its cells, and maintain the health of various bodily tissues. When a person avoids eating fat altogether, he or she can eventually suffer from some serious problems. For that reason alone, a truly wise person will educate himself or herself on the best fats for losing fat.

It’s Time to Go Fish!

You can teach a man a fish all day, but he will not get the proper nutrients (or fats) if he does not eat it. Fatty fish is actually quite great for your overall health, despite what you may have heard to the contrary. Continue reading “The Best Fats for Losing Fat”

Simultaneously Burn Fat and Build Muscle: Is it Possible?

It may be one of the age old questions within fitness and that is can you actually burn fat and build muscle at the same time? Though there are many different schools of thought about this, there is an element of truth to it. Think of it this way, you don’t want to do one without the other. Simply building muscle won’t do much if you don’t help to burn the fat away as well. You also don’t want to burn fat away and then stop as you are then left with a serious lack of muscle tone. So yes you can accomplish both at the same time with the right workout regimen.

Start by thinking of where you are starting from at the beginning. Most of us have a need to lose weight which ultimately means that we need to burn fat. So if you can focus on the right types of exercise that allow you to burn fat and build muscle tone at the same time, you are working in a proactive manner. Continue reading “Simultaneously Burn Fat and Build Muscle: Is it Possible?”

Understanding How The Scale Can Lie

You might have heard it and wondered if it’s true that the scale can lie and what to look for to see if this is the case. There is a reason that many health and diet experts will tell you not to weigh yourself each and every day. Though you don’t want to get too caught up in the number on the scale, you do want to understand precisely what it represents. So if you are working hard and wondering when that will reflect, it’s time to get to the heart of the issue.

The single greatest factor in understanding how the scale can lie and what to look for is by far muscle vs. fat. If you are working at building muscle tone and really concentrating on strength training, this is a good thing. What it may give you however is “false results” so to speak with the number on the scale. You might appear to weigh more, but this is really just because muscle weighs more than fat. So you do want to take that into consideration. Continue reading “Understanding How The Scale Can Lie”