Let us start with the most fundamental truth about fat: it is completely necessary for our bodies. It protects our organs, aids in the absorption of certain vitamins, provides energy, and, most importantly, is required for our 60 percent fat brains! Furthermore, consuming a small amount of fat at each meal slows digestion and keeps us feeling fuller for longer. That's why the ketogenic diet has become popular and the preferred choice for weight loss.
Now that we've established that fat is necessary for good health, let's take a look at how it fits into your diet. It's critical to understand that your food contains three types of fat: saturated fat, unsaturated fat, and trans fat. Only one of these types will help you lose weight while also keeping you healthy. The key to fat intake and weight loss is to limit your fat intake to no more than 30% of your daily calorie allowance.
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There are two kinds of bad fats.
Red meat, full-fat dairy products like butter, milk, and cheese, as well as palm and palm kernel oils, are high in saturated fat. So, what's the problem? It's been linked to inflammation in our bodies, which suggests that it contributes to a toxic environment that can lead to heart disease, cancer, and other illnesses. Limiting your red meat consumption to once per week and replacing it with low-fat or fat-free dairy products can help you manage your weight and inflammation.
Trans fats are artificial fats. Manufacturers discovered that this fat increased the shelf life of baked goods like bread, cookies, and crackers and began incorporating it into the majority of foods we see today.
What is the disadvantage? Our bodies simply cannot cope. Because it is a man-made chemical, the human body cannot properly break it down, so it stores it, resulting in weight gain, inflammation, and, eventually, disease. Trans fats have also been linked to artery clogging. Extra tip: Trans fats can also be labeled as "partially hydrogenated fat" on food labels, so avoid them if you see that phrase.
The Advantageous Fat
So, which fats are good for you and your waistline? This is unsaturated fat. Your body recognizes this type of fat as easily absorbable and nutrient-dense. This type of fat can be found in olive oil, almonds, avocados, peanuts, walnuts, seeds, spinach, kale, and flax oil.
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