When given a choice, everyone would want to have a perfect body size and shape. Have you been struggling with excess weight and are wondering how to burn those excess calories? Surprisingly, a healthy diet is enough to help you achieve this even without working out.
You don’t have to wear those baggy t-shirts anymore while your friends are enjoying summer with their bikinis. All you need is to consume the good fat and avoid the bad one.
Poor lifestyle is the greatest contributor to your weight and adjusting your lifestyle is enough to help you burn the extra fats. Your lifestyle basically controls the rate of metabolism.
When you correctly lose weight, the results last longer. Here’s how to lose weight without those crazy diets and exercise regimes.
Before diving into this fat-shredding diet guide, let’s highlight some fat facts:
• By definition, fats are any group of fatty acids and natural esters of glycerol.
• Fats are classified depending on their chemical structures as saturated, monounsaturated and polyunsaturated.
• A common assumption that all fats are bad is wrong since some are actually very helpful to body functioning.
In modern times, nutritionists have encouraged people to shift to a low-fat diet and a healthier lifestyle. A low-fat diet means eating small amounts of good fat necessary for body functioning and fighting diseases.
Consuming too much fat, especially the bad one, can bring along many health issues such as obesity and poor heart health. Unfortunately, most food we consume today, especially fast foods, has way much fat than our bodies require.
Good And Bad Fats
As we might not know, some fats, i.e., good fats, are very beneficial to our bodies. Some crucial fat roles in our bodies include:
• Insulating and protecting vital organs such as the liver and kidney
• Storing energy needed to fuel muscles for movement and basic needs during rest
• Regulating and signaling hormones
• Aiding in absorption and increasing bioavailability as they transport fat-soluble vitamins
From the above information on the negative effects of bad fats and the benefits of good fats, the trick is replacing bad fats with good ones.
Good fats comprise unsaturated fats and these are liquid at room temperature. Unsaturated fats have fewer hydrogen atoms bonding to the carbon atom. They’re mainly found in seeds, vegetables, nuts and fish.
They’re classified into two broad categories: monounsaturated and polyunsaturated fats.
These have a single carbon-to-carbon double bond making the structure have fewer hydrogen atoms. Fewer hydrogen atoms and a bend at the double bond make unsaturated fats liquid at room temperature.
Good sources of monounsaturated fats include:
• Canola oil
• Olive oil
• Peanut oil
• Pumpkin seeds
• Sunflower seeds
The main known benefits of consuming monounsaturated fats are:
• They help improve insulin sensitivity
• Reduces inflammation
• Reduces cancer risk
• Help lose weight
• Lower risk factor for heart disease
There’s no daily recommendation for consuming monounsaturated fats. However, it’s advisable to take them in moderation and to mix with polyunsaturated fats as saturated fats replacement.
Polyunsaturated fats are essential fats, i.e., they’re required for normal body functions, although we can’t make them. They’re two types of polyunsaturated fats:
• Omega-3-fatty acids
• Omega-6-fatty acids
The number in these polyunsaturated fats refers to the distance between the first carbon in the chain and the position of the first double bond. Both are very beneficial to our bodies.
Common sources of omega-3-fatty acids are:
• Unhydrogenated soybean oil
• Green leafy vegetables
Benefits of omega-3-fatty acids include:
• Prevent and treat heart disease and stroke
• Reduce blood pressure
• Act as pain relief
• Promote brain development in babies
Common sources of omega-6-fatty acids
• Evening primrose oils
• Corn oils
The benefit of omega-6-fatty acids
• Offer protection against heart diseases
• Promote cell growth
The bad fats include both saturated and Trans fats.
In saturated fats, the carbon atom holds a maximum number of hydrogen atoms. Saturated fats are usually solid at room temperature.
Common sources of saturated fats include:
• Whole-milk dairy products
• Red meat
Heart health is the main aspect affected by consuming saturated fats.
This is the worst dietary fat and it’s a by-product of hydrogenation. Hydrogenation is the process used to convert healthy oils into solids.
Trans fats are commonly found in:
• Fast foods
• Baked goods such as cakes and biscuits
Trans fats have no known benefit to the body and leave one at risk of cardiovascular disease.
Taking the good fats only and in small amounts is enough for you to lose that extra weight. Only the good fats, i.e., monounsaturated and polyunsaturated fats are beneficial to the body. Get the good fats from the sources mentioned above and within no time, your body will be all-tuned.