Eat and lose weight: 8 healthy foods with fats

Ешьте и худейте: 8 полезных продуктов с жирами

The calorie content of fats is off scale, so most losing weight bypass them side. Scientists warn against this step. There are healthy foods with fats that help break down stubborn fat deposits and provide the body with essential nutrients. They not only possible, but and must be eaten in the period of weight loss to make it easier to part with kilograms and volumes. Let's find out what the magic fats and in what products you can find them in .

Why you can't completely cut fats
Balanced diet: 8 healthy foods with fats
Highlights on Foods Containing Healthy Fats

Why you can't completely cut fats

Do you know that the word "fat" etymologically related to "live"? And it's not just like that. It is fats that largely provide the vital activity of the body. They are responsible for the growth and development of a person, maintain the elasticity of cell membranes, and protect internal organs. Your body needs fats, so avoiding — big mistake. Another thing is what fats and in how much to consume.

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It has long been calculated that a balanced diet of 30% should be healthy foods with fats. There are two types of fats — with unsaturated and saturated fatty acids. First — useful and contribute to the maintenance of the figure, and the latter lead to the appearance of extra centimeters at the waist, but you cannot call them absolutely harmful either.

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Saturated fatty acids contain hydrogen, which binds carbon chains in molecules, due to which fats remain in a solid state. It takes high heat to melt them. These fats include lard, palm oil, and butter. They have both harmful and useful properties. Saturated fats contain vitamins needed by the body. But at the same same time they can raise the level of "bad" cholesterol and negatively affect the state of the cardiovascular system.

Unsaturated fats may contain polyunsaturated and monounsaturated fatty acids. The difference for the body — in splitting features. Products containing polyunsaturated fatty acids: fish, seafood, vegetable oils. Monounsaturated fats are found in nuts, seeds, olives and olive oil, avocados. All of these foods are great additions to a healthy diet.

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Balanced diet: 8 healthy foods with fats

If you want to stay healthy, include the following foods in the menu:

Eggs. The controversy around this product does not subside, but the benefits are proven. It has also been proven that whites and yolks — both components are needed by the body. The only caveat: people with high cholesterol should not eat more than 1 egg per day.
Olive oil. Dress it vegetable salads and enjoy a pleasant taste. Most importantly, do not abuse, because oils — high calorie food. You should also not fry in olive oil, because. it will quickly go rancid, and the healthy fats will become unhealthy.
Avocado. An excellent source of monounsaturated fatty acids, vitamins and minerals. By eating avocados, you take care of the health of your eyes, heart, and all body cells. Eat this fruit in guacamole, salads and smoothies.
Fish. Trout, tuna, sardine, herring, mackerel, salmon — all this fish is tasty and healthy. Do not deny yourself pleasure because of the high calorie content of products. They help keep you healthy and in shape. Fatty fish varieties are especially useful for hypertensive patients, people suffering from atherosclerosis.
Nuts. This is a product for those who want to live as long as possible and remain active. Any nuts are useful, but walnuts, pine nuts, and almonds deserve special attention. Ideal option for a snack. Don't be overzealous: a handful of nuts is enough to fill you up.
Flax and chia seeds. An excellent source of healthy fatty acids. Flax and chia seeds contain omega-3s, vitamins, and minerals. They also help regulate the digestive tract. But you shouldn't abuse it.
Meat. Stop being afraid of pork and fat. They contain many useful substances. If you eat a piece of lard, it's only for the good, but hamburgers, convenience foods and other food industry products are best avoided.
Dark chocolate. This product is rich in flavonoids and antioxidants. Allow yourself to eat it and eat without remorse, ideally — with green tea.

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Remember, by eliminating fats from your diet, you will provoke the body to accumulate them. Healthy fats activate PPAR alpha — a special protein that is responsible for burning "old" fat deposits and helps to lose weight. In addition, meals containing the right fats, for a long time give a feeling of satiety.