How to Lose Weight While Eating Fats

Have you fallen prey to the myth that fats are bad and you must avoid them if you want to lose weight?

"Not true," say the nutritional experts. Fats are among the major food groups, and our bodies need them for healthy functioning. As well as giving us essential fatty acids and energy, eating fat helps our bodies absorb certain vitamins, including Vitamins A, D and E.

Fats Promote Weight Loss

When we look at dietary fats in conjunction with losing weight, we find that fats can actually promote weight loss in two ways. First, foods containing fats make us feel fuller. By reducing the amount of hunger we feel, we are less likely to overeat or binge on foods that lead to weight gain. Secondly, fat improves the flavor of food. Food that we experience as bland or uninteresting tempts us to search for better tasting foods.

Good Fats Vs. Bad Fats

The key is to eat the right KIND of fat, and to eat it in moderation. According to the Mayo Clinic, fats classified as "unsaturated" are the good kinds that promote health. We are wise to include these fats in moderation.

Unsaturated fats come in two varieties: polyunsaturated and monounsaturated. Polyunsaturated fats include vegetable oils such as soybean, corn and sunflower, fatty fish, fish oils, flaxseed, sunflower seeds, soybeans and some nuts (i.e. walnuts). Monounsaturated fats include oils such as olive oil, canola oil, high oleic sunflower oil, avocados and certain nuts (cashews, pecans, almonds and peanuts).

Tips and Suggestions for Incorporating Fat in Your Diet

The following suggestions may help you lose weight while incorporating "good fats" in your daily diet and reducing or eliminating "bad fats."

Sprinkle ground flax seeds on your salads, cereal, and soup or incorporate it in casseroles or baking. Flax seed adds bulk and flavor which will help satisfy your appetite, while promoting heart health.
Eat low fat varieties of dairy products such as yoghurt, milk, cheese and cottage cheese. A little imagination can produce healthy, low fat food treats. For example, instead of using sour cream dips, mix low fat yoghurt with salsa. It makes a tasty vegetable dip or topper for baked potatoes.
Reduce your consumption of beef, pork and lamb. Eat more fish, chicken and turkey or vegetable protein.
Bake, grill, barbecue or microwave foods rather than frying or deep frying. Investigate non-stick pans for foods that look and taste friend, but are not.
Buy meats without the skin, or remove the skin from meats before serving.
Serve low fat salad dressings, or make your own oil and vinegar dressing using olive oil and malt vinegar. Add sliced avocados or chopped walnuts to your vegetables and salads.
Reduce or eliminate foods such as cakes, pies, pastries, muffins, ice cream, cookies and frozen yoghurt. Eat these foods only occasionally, as special treats, or seek out low fat and low calorie dessert recipes.
Check the calorie count of foods labeled "low fat" or "light. " Often manufacturers replace fat with carbohydrates. The calorie count is high and eating them is unlikely to promote weight loss.
Eat salmon, herring, sardines and trout at least twice a week or more.
Make a delicious smoothie by blending low-fat yoghurt, fresh fruit and artificial sweetener if desired. Add a dash of cinnamon or a sprig of mint to enhance the flavor.

Remember, that to lose weight quickly, adding healthy "good fats" contributes to health and can aid with weight loss. Be sure to watch portion sizes and for best results, incorporate regular exercise as well.

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