Years ago people would tell you that if you want to lose weight you needed to stop eating fat.
So people started eliminating pretty much all fat from their diet, they became unhealthy and weak..
The problem is that eliminating fat from your diet to try and lose weight just doesn’t work and good fats are essential for the body to function properly.
The truth is that what causes you to gain weight is consuming more calories than you burn off and eating good sources of fat will help boost your metabolism and is proven to help you stop snacking throughout the day just like Phen375 does.
Did you know that by eating good sources of fats you can actually help speed up weight loss as well as enjoy a whole host of other benefits such as;
- Healthier, more radiant looking skin.
- Less achy joints.
- A reduced risk of heart disease.
- And feeling fuller for longer.
Now the key word here is good fats, we’re looking for monounsaturated and polyunsaturated fats which include omega 3 and 6 fatty acids.
If that sounds confusing to you then don’t worry because I’ll share a whole bunch of good fats you can start eating a bit further down.
The great thing about these unsaturated fats is that they contain antioxidants and vitamin e which are proven to lower bad cholesterol and reduce the risk of heart disease.
Oh and did you know that when you eat good sources of monounsaturated fats and exercise at least 3 times per week this helps break down the stubborn fat that clings to our bellies.
So does this mean that saturated fats are bad for you?
Well not exactly. Recently studies have proven that plant based saturated fats such as coconut oil are actually pretty effective at increasing good cholesterol levels.
And eating some saturated fats such as milk and cheese in moderation is ok although you should try and keep these ones at a minimum.
Just don’t beat yourself up if you like a bit of milk in you tea and coffee because that’s fine!
Don’t forget that fats are generally high in calories so if you’re trying to lose weight then make sure you keep a diary of what you eat. I recommend MyFitnessPal.
For someone eating 2,000 calories per day nutritionists recommend getting no more than 70 grams of fat per day.
So however many calories you are eating per day times that by 0.035 to get your recommended fat intake for the day.
2,000 calories X 0.035 = 70 grams of fat per day.
Here are some good sources of polyunsaturated and monounsaturated fats..
Salmon – 120 grams of salmon contains 6.7g of fat, 2.3g of mono and 2.4g of poly.
Almonds – 30 grams of almonds contain 14g of fat, 3.5g of mono and 9g of poly.
Pistachios – 30 pistachios contain 12.6g of fat, 3.8g of mono and 6.6g of poly.
Rapeseed oil – 1 tablespoon of rapeseed oil contains 14g of fat, 4.1g of mono and 8.3g of poly.
Walnuts – 30 grams of walnuts contain 18.5g of fat, 13.4g of mono and 2.5g of poly.
Avocados – ¼ of an avocado contains 6g of fat, 1g of mono and 4g of poly.
Olive oil – 1 tablespoon of olive oil contains 13.5g of fat, 1.4g of mono and 9.8g of poly.
Peanut oil – 1 tablespoon of peanut oil contains 13.5g of fat, 4.3g of mono and 6.2g of poly.
Soybean oil – 1 tablespoon of soybean oil contains 13.6g of fat, 7.9g of mono and 3.2g of poly.
Chia seeds – 30 grams of chia seeds contain 8.6g of fat, 0.6g of mono and 6.5g of poly.
So make sure you get some of these good healthy fats into your diet!