Dietary fat has been seen a demon over the years, but you don’t need to leave it out of your meal totally. Maybe you have heard it over the years that the best way to lose weight is to cut fat from your diet.
It is a known fact that fat contains more calories than carbs or protein, so it makes so much sense that, in order to lose fat, you need to consume less of it, right? Well, that is wrong.
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The major problem with this theory is that not all calories are equal and the human body response differently to the foods that we eat.
Regardless of past practice and success story with fat-restricted diets, lowering fat intake doesn’t equate with losing fat.
Healthy fats can actually help you lose weight by increasing your satiety level and speeding up the metabolism.
The Basic Facts about Fats
Fats, like the ones that come from whole, unprocessed, non-fried foods, are a necessary macronutrient for the body.
They are the building blocks of our hormones, brain, and nervous tissue, and also a component of the cell membrane.
They are also used to control inflammation, absorb fat-soluble vitamins like A, D, E and K, and help to maintain eye health.
Fat is also used as a source of energy during prolonged starvation and fasting. The body turns to the calories of fat once the energy obtained from carbohydrates is spent, which occurs after the first 20 minutes of exercise.
By so doing, the body preserves muscle tissue and leaning out the body. However, this article will elucidate, a few ways in which your intake of fats can help you burn more fat.
It’s a matter of ratio, the quality of fats chosen and re-training the body.
1. Eating Healthy Fats Makes you to Stay Full Longer
Naturally, fatty foods are more filling and this reduces your urge for immediate food intake.
Eating a low-calorie diet leaves you hungry all the time. This is a problem with diets which deny you foods with high-fat contents.
When you consume fat, it sets off a cascade of signals which includes the release of hormones such as cholecystokinin (CCK) and the gut hormone peptide YY (PYY).
These two hormones play a significant role in appetite control and satiety. The more satiated you are, the less likely you are going to overeat or sneak in a snack in between meals.
2. Eating Fat Displaces Eating Carbohydrates
Feeding the body with higher proportions of healthy fats trains it to use fat as a preferred source of energy. This occurs when your blood glucose level is depleted, forcing the body to use fat as an alternative source of energy.
Insulin which is released by your body in proportion to a number of carbohydrates intake is the major gatekeeper when it comes to nutrient partitioning.
A lower overall insulin level is achieved by reducing carbohydrates intake. This model allows your body to more readily utilizes fat stores for energy while also allowing fat to enter and fuel your muscles.
3. Eating Fat Enhances the Body’s Ability to Burn Fat
From a biochemical perspective, a low-fat diet doesn’t really make sense. They don’t condition your body to be efficient and effective when it comes to burning fat.
Instead, they steer up the enzymatic machinery in your body so it becomes efficient at burning carbohydrates.
Lower-fat diets can also have negative impacts on the hormone adipokines which impact fat loss. Another of such hormone, adiponectin, is a true fat-burning hormone that works to enhance your metabolism and increase the rate in which fats are broken down.
Eating low-fat diets lead to lower levels of adiponectin.
4. Eating Healthy Fats Increases Metabolism
Certain fats, like those found in palm and coconut oil, are known to increase metabolism.
These fats, called medium chain triglycerides (MCTs), have an unusual chemical structure that allows the body to digest them more easily, turning them into fuel rather than stored fat.
MCTs have the ability to stimulate fat-burning, thyroid function, and energy production.
From research studies it has been discovered that eating MCTs on a regular basis produces improvements in body composition and enhances athletic performance, helping with weight loss.
A Word of Caution
It’s true that fat is good for the body and eating healthy fats helps burn more fat, choosing the right types of fats is key.
It is advisable to eat fats that come from whole foods that are not highly heated or processed.
Fats are so delicate that on a little exposure to heat, they can be damaged. Once they are damaged, they become very dangerous to the body and can lead to inflammatory conditions and poor cardiovascular health.
As much as possible avoid all fried foods.
Highly processed fats mostly found in baked goods, convenience and packaged foods, snacks and desserts are highly detrimental to health.
These fats are called trans fats. Research shows that they can lead to metabolic disease, memory loss, cardiovascular disease, and obesity.
So steer clear from trans fats and partially hydrogenated oil/fat, shortening, and margarine.
Makes sense? Read 11 Healthy Foods to Eat For Fast Fat Loss Next 🙂