Good and Bad Fats
Think back on all those past dieting failures. Did you try to completely eliminate fat in one of those diets? Didn't last long on that one, did you? If being ravenous within an hour of eating a plate of steamed veggies didn't do you in, then surely the lack of energy and the fuzzy thinking did.
Let's talk about why you need fat in your diet. Animal and vegetable fats provide valuable, concentrated energy; they also provide the building blocks for cell membranes and a variety of hormones and hormonelike substances. Fats slow the absorption of nutrients into your system, so you can go longer without feeling hungry, and they aid in the metabolism of sugar and insulin, which helps you lose weight. In addition, they act as carriers for important fat-soluble vitamins, aid in the absorption of vital minerals, and help facilitate a host of other important functions in the body.
Convinced? Good! I know your next question is, How do I know if a food that contains fat is good to eat or not? It all boils down to what kind of fat the food contains. The fats considered to be healthiest come from plants. They are called unsaturated fats, and they raise HDL cholesterol (the "good" kind). The saturated fats found in animal products, coconut oil, and other sources like avocados are good in moderation; they raise HDL cholesterol but also elevate LDL cholesterol (the "bad" kind). You always want to avoid trans fats, which are found in processed baked goods, processed snack foods, and stick margarines — among other bad effects, they lower HDL cholesterol and raise LDL cholesterol, a double whammy that can increase your risk for heart disease.
Reward Yourself
The healthiest fats of all are the omega-3 fatty acids, a type of polyunsaturated fat that can both raise HDL cholesterol and lower LDL cholesterol, reducing the risk of heart disease. Omega-3s may also reduce inflammation and have shown promise in helping relieve symptoms of a host of other conditions, including diabetes and bipolar disorder. Sources of omega-3 fatty acids include fatty fish like salmon, fish-oil supplements, and flaxseeds.
Think back on all those past dieting failures. Did you try to completely eliminate fat in one of those diets? Didn't last long on that one, did you? If being ravenous within an hour of eating a plate of steamed veggies didn't do you in, then surely the lack of energy and the fuzzy thinking did.
Let's talk about why you need fat in your diet. Animal and vegetable fats provide valuable, concentrated energy; they also provide the building blocks for cell membranes and a variety of hormones and hormonelike substances. Fats slow the absorption of nutrients into your system, so you can go longer without feeling hungry, and they aid in the metabolism of sugar and insulin, which helps you lose weight. In addition, they act as carriers for important fat-soluble vitamins, aid in the absorption of vital minerals, and help facilitate a host of other important functions in the body.
Convinced? Good! I know your next question is, How do I know if a food that contains fat is good to eat or not? It all boils down to what kind of fat the food contains. The fats considered to be healthiest come from plants. They are called unsaturated fats, and they raise HDL cholesterol (the "good" kind). The saturated fats found in animal products, coconut oil, and other sources like avocados are good in moderation; they raise HDL cholesterol but also elevate LDL cholesterol (the "bad" kind). You always want to avoid trans fats, which are found in processed baked goods, processed snack foods, and stick margarines — among other bad effects, they lower HDL cholesterol and raise LDL cholesterol, a double whammy that can increase your risk for heart disease.
Reward Yourself
The healthiest fats of all are the omega-3 fatty acids, a type of polyunsaturated fat that can both raise HDL cholesterol and lower LDL cholesterol, reducing the risk of heart disease. Omega-3s may also reduce inflammation and have shown promise in helping relieve symptoms of a host of other conditions, including diabetes and bipolar disorder. Sources of omega-3 fatty acids include fatty fish like salmon, fish-oil supplements, and flaxseeds.
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