For a long time, foods rich in fat were considered the villains of diets and should be eliminated from the menu. After all, dietary fats don’t mix.
Wrong! The truth is that fats are essential macronutrients for proper body functioning and must be present in the food routine, yes, as long as they are correct.
Although they add a lot of caloric value to the meal, the most important thing is not counting these numbers but the quality of the nutrients behind them. That’s why, with the proper recommendations, fat in the diet is possible and essential.
Do not fool yourself! It’s not for you to eat fast food right now. You need to have nutritional monitoring and choose the right foods to source the good fats your body needs. Want to know more about it? Then continue reading.
Table of Contents
Good Fat Or Bad Fat: Which Types?
First, we need to understand that lipids (or fats) are made up of fatty acids, which can be divided into two groups: saturated and unsaturated.
Saturates are usually found in foods of animal origin and have been scientifically linked to the emergence of chronic diseases such as obesity, cardiovascular disease and some types of cancer.
On the other hand, unsaturated fatty acids are found, for example, in vegetable oils, nuts and nuts and are related to the prevention of inflammatory diseases and cholesterol problems.
That is, unsaturated fats are considered healthy and essential for health and should be part of everyone’s food routine.
What Is The Role Of Fats In The Diet?
Now that you know that a group of fats benefits our body let’s understand what they do for us.
- Aid in the transport of fat-soluble vitamins
- Help control triglycerides and total cholesterol
- They work as a lowering of the glycemic index in the meal, delaying the digestion process and increasing the feeling of satiety
- Assist in the creation of new muscle tissue, benefiting fat loss
- They are essential in the formation of sex hormones
Foods With Good Fats
Make conscious choices for your menu and include foods that are good fat sources, such as:
- Extra virgin olive oil
- Fish such as salmon, tuna and sardines
- Chestnuts, almonds, peanuts, walnuts
Three Final Tips For Everyday Life
- In the case of consuming meats, prefer lean ones, such as rump, chuck, soft or hard thigh. But whenever possible, swap red meat for skinless chicken or fish, such as salmon.
- Trans fat is another point of attention. It is widely used in industrialized foods, such as margarine, stuffed cookies, ready-made pasta, ice cream, fast food, and nuggets. Avoid this type of food, as trans fat lowers HDL levels, the good cholesterol, and increases LDL levels, making conditions favorable for the emergence of health problems.
- Beware of very restrictive diets, as they can compromise the functioning of your body, cause the accordion effect and will hardly be maintained in the long term. Therefore, eating some foods rich in saturated fats from time to time is allowed, as long as it is in moderation.
The most recommended thing is to invest in your food reeducation to know the importance of healthy eating and learn to make more conscious and intelligent choices for your body.
You already know that ingesting fats in slimming diets is possible and necessary. Please do not change your diet radically without the help of a nutritionist, as he is the recommended professional to accompany you in this change process.
On the day of the consultation, I evaluate the results of laboratory tests and perform the bioimpedance test where your body composition is observed, evaluating the amount of lean mass, body fat, total body water and other data on the patient’s nutritional status.
During the consultation, I guide the patient about the importance of a healthy diet and the practice of physical activity, which is essential for preventing diseases and their recovery. In addition, I also offer other guidance as below:
- What is interesting to put on the market and fair list;
- A long conversation about shopping habits;
- How is the food on weekends;
- How is food on vacation;
- How is the quality of your sleep;
- Between others.
Based on this information, we establish goals, always respecting your dietary restrictions and preferences to prevent or correct nutritional imbalances.