Here’s some shocking advice from experts. Eat fats, rather than processed carbs. The second part of that advice makes sense, the first may shock you. You’ve got by this far in weight loss without fats in your diet. But you may actually find better results by including a little. Research has suggested that fats are not the reason we gain weight. In fact, that spoonful of peanut butter can actually help you shed weight. Let’s understand this better.
First, let’s figure out if it’s fat that makes us fat. What makes our body stores calories as fat? Insulin is the culprit. When you eat processed carbs like bread, your insulin level goes up to digest the carbs and store it as glucose in your fat cells. When your body can’t access the calories in these fat cells, you feel hungry. You end up eating more, and storing more fats than you burn!
Recent research suggests lowering insulin levels is the way to encourage the body to burn fat stores. The quickest way you can do this is to consume fats instead of processed carbs.
But good fats are what you need, so put those visions of fries out of your head! This means fats from avocado, olive oil, nuts and peanut butter, among other things.
Fats will keep you full for longer. It will also prevent the topsy-turvy cycles of crashes and highs that processed carbs creates. Fats will keep your blood sugar stable, and your body will be able to access the glycogen in fat cells, that are needed for energy.
In addition, more fats in your diet leads to higher levels of a hormone adiponectin, which is released from fat cells. Lower levels of this hormone means a lower rate of fats being broken down. Clearly, you need more adiponectin for fast fat metabolism, and for that, you need more fats in your diet.
It doesn’t make sense if you eat a low calorie diet that keeps you hungry and craving for junk. This is a common problem in diets that eliminate fatty fish, nuts, avocado and cheese from its list of permissible foods.
What you need is good quality fat that satiates. A serving of salmon, a spoonful of peanut butter with your cereal, a drizzle of olive oil in your salad are not forbidden for weight loss programs. Instead, they will hit your intestine and release hormones like PYY and CCK. These hormones signal your brain that you’re full and satisfied. You won’t feel the need to reach for a snack too soon after a diet with a healthy dose of fats.
Despite its benefits, fats are not calorie-free. So be cautious when you add it to your diet. About 30 to 35 percent of your total calorie requirements should come from fats. If you’re on a low carb diet, you may want a bit more. But don’t forget to count the calories. One way of making sure that you’ll never go overboard is to measure oils and fats before you use them.
We love fats. They’re delicious, and good for you. They may be better than carbs for losing weight. But always measure when you eat and you’ll be alright.
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