Although the grams of fat contains more than twice the amount of calories as protein and carbohydrate grams, fats are essential components of any healthy diet, including weight loss diets. Some foods that contain healthy fats can even increase the feeling of satiety, making it easier to control caloric intake for effective weight loss. However, choosing unhealthy fats increases the risk of chronic diseases such as high cholesterol and heart disease.
List of healthy fats
Eat healthy fats, in moderation during weight loss meets your needs dietary fat without increasing the risk of chronic diseases. Examples of heart-healthy fats include vegetable oils (such as olive, avocado, coconut and linseed) nuts, seeds, avocado and olives, nut butters and nut and peanuts. The nuts and seeds are rich in heart-healthy fats and fiber and protein, which increase satiety than carbohydrates or fat, so they are an ideal choice when you're trying to lose weight. There are also animal oils such as the salmon oil even it comes in capsules.
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Fats to be avoided
Bad fats are those that increase the risk of chronic diseases when consumed in excess. These include saturated animal fats - that It is found in butter, lard, whole milk, ice cream, cream, cheese and high-fat meats like bacon. Fats and vegetable oils that have been hydrogenated (Used to fry) and contain trans fats, are found in margarines, shortenings, vegetable oils (such as soybean, canola, corn, sunflower) fried foods and commercial baked products, also increase the risk of heart disease, so you need to avoid when you're trying to lose weight healthily.
Needs calories to lose weight
The amount of healthy fats you should eat for weight loss depends on your calorie needs. Eating between 500 and 1,000 calories less than your usual intake helps to lose between 1/2 and 1 kilo (1 to 2 pounds) per week. However, women need at least 1,200 calories a day and men require a minimum of 1,500 calories per day to lose weight safely without medical supervision. The Dietary Guidelines for Americans USDA, for example, Guidelines recommend that fats represent 10 to 35 percent of your daily calories.
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Healthy fats are grouped into the group of natural foods with fat. The Dietary Guidelines for Americans recommend consuming 1,200 calories a day, pointing to 4 teaspoons of oil per day; If you follow a weight loss plan of 1,600 calories daily take 5 teaspoons of oil. A portion of 1 teaspoon equals 1 teaspoon of herbal oil, it may be avocado, olive, coconut, which are extra virgin and first cold; may be, for example, 8 large olives, one sixth of an avocado, 1.5 teaspoons of nut butter or a third of an ounce of nuts or seeds, according to ChooseMyPlate.gov.
Writing and Research: team life Lúcida