You can’t lose weight and stay fit simply by removing fat from your diet. But you can give your body fats that are more beneficial to your health.
WOULD ALL OF our weight loss problems be solved if we just removed fat from our diets? Unfortunately, it’s not that simple.
Fats are a vital part of a healthy diet, providing essential fatty acids, assisting in absorbing vitamins A, D & E, and acting as a great source of energising fuel. But it’s easy to get confused about what constitutes good fats and bad.
Here’s the skinny on fats: There are many different types of fats and they can be conveniently divided into four main categories: saturated fats, monounsaturated fats, polyunsaturated fats, and trans fats. A balanced diet should contain a good mix of fats while avoiding trans fats all together.
This type of fat is found in a variety of foods and oils like olives, almonds, cashews, peanuts, peanut butter and avocados.
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Monounsaturated fats can help reduce bad cholesterol levels in your blood which can also lower the risk of heart disease and stroke. They also produce nutrients that assist in developing and maintaining the body’s cells.
Foods high in polyunsaturated fats include soybean oil, sunflower oil, flaxseeds, walnuts, tofu and fatty fish such as salmon, mackerel and trout.
Flaked tuna and olives, a great way to boost your monounsaturates and polyunsaturates in one sitting.
In addition to reducing your bad cholesterol levels, polyunsaturated fats contain essential omega-3 fatty acids which boost brain function and may strengthen the immune system.
Saturated fats are contained naturally in many foods including fat on lamb, fatty beef, poultry with skin, full fat dairy products and take away foods. At SMART Training we suggest that clients limit saturated fats to less than 10% of your total daily calories. We suggest trimming visible fat from meat or removing the skin from chicken or swapping butter for sunflower or olive spread.