Most of the people think that since they are fat, therefore, they need to avoid fat. This fat phobia is misplaced for many reasons and we will discuss it in detail here. The bad reputation of fats has led to diets based on no fat or low fat diets.
What you need to know is that the fats on yoru body gets accumulated because of two reasons. You eat excess calories and do very little as physical activity.
More importantly, you need to know that there are also good fats apart from the bad ones. Knowing the difference between bad fats and good fats will keep you away from low fat diets which do not produce long term weight loss anyway.
What are Bad Fats
It is true there are fats which are considered bad for human health. Bad fats are of two types. One is the trans fat and the other is saturated fat.
Trans fats are artificially prepared fats out by using a chemical process to solidify vegetable oils into solid fats. These are used for extending the shelf life of food products. FDA has banned trans foods in the processed foods because these are linked to a lot of rise in bad cholesterol and at the same time decrease in good cholesterol.
These trans fats are also known to increase inflammation in the body, raise the chances of clotting of blood. All these factors put you at increased risk of diabetes, stroke and heart diseases.
Saturated fats occur naturally and are found in fats originating from animal sources like butter, milk, cheese, red meat and some vegetable sources like coconut etc. These fats are also bad fats because these can raise blood cholesterol levels and body inflammation. These are not as bad as trans fats and you can get about 10 percent of your daily calories from saturated fats.
Which are Good Fats
So this leads us to the logical next question that are which are good fats if we are looking to lose weight fast.
There are basically two types of healthy fats called monounsaturated and polyunsaturated fats. Some of the good sources for mono-unsaturated fats are avocados, dried fruit nuts, olive oils, canola and peanut.
Polyunsaturated fats are found in salmon, flaxseeds, mackerl, sardines, and omega-3 fatty acids. Omega-6 fatty acids are also polyunsaturated fats and found in walnuts, soybean oil, safflower oil and corn oil.
Both mono-unsaturated fats and polyunsaturated fats are called good fats because these are known to decrease blood cholesterol. Omega-3 fatty acids reduce the irregular heartbeat which is one of the top risks for death from heart attacks. These also decrease clot formation in the arteries and improve blood flow.
Should you eat fats when trying to lose weight
You definitely should but only good fats. These good fats not only are good source of energy with health benefits but also help absorb other nutrients and vitamins. Fats also are important in building cell membranes.
When you are looking for answer to whether you should eat fats when you are looking to lose weight quickly, then you should keep in mind that fats are dense with calories. Each gram of fat has about 9 calories which is a lot more than those found in proteins and carbs.
Therefore, you can not eat a lot of fats. Ideally you should get about 30 percent of your daily calories from fats. And only about 7 percent coming from saturated fats and the remaining should be sourced from unsaturated fats.