When you examine a number of weight and belly fat loss diets you will find that a lot of them are low fat. That makes sense to a lot of people. After all, you are trying to lose fats, right? It is not that simple. If you are planning to go on a low fat diet, you are missing out on a crucial factor that fat provides.
Among different types of essential nutrients, fat takes the longest to be digested. This means that it will leave you feeling full for a long time and stave off feelings of hunger. If you cut out fat from your diet, you may find yourself feeling hungry every few hours. What is more, fats also provide that feeling of satisfaction in your stomach.
Another thing you have to understand about fats is that there are different types of them. There are good fats and there are bad fats. And it is the bad fats that you would want to avoid if you want to be healthy and fit.
Good Fats
For belly fat loss and to help you achieve optimal health, include good fats in your diet. Good fats have been known to help with belly fat loss as well as reduce subcutaneous fats that accumulate around vital organs. Belly fat has long been linked to a number of serious diseases such as heart disease and diabetes. An example of good fats includes monounsaturated fats. Including monounsaturated fats in your diet can help you get fitter and healthier. Sources of good fats include almonds, avocados, Brazil nuts, canola, cashews, hazelnuts, sesame and pumpkin seeds, olives and peanut oils. Monounsaturated fats are good for the heart and are good sources of vitamin E. Vitamin E is an antioxidant that fights free radicals that speed up aging and increase your chances of developing several diseases like cancer, stroke, cataracts, and heart disease.
Polyunsaturated fats are another type of good fat. Polyunsaturated fats help lower blood cholesterol levels. High cholesterol levels are a risk factor for heart disease. Sources of polyunsaturated fats are vegetable oils. A type of polyunsaturated fat is omega-3. Omega 3 fatty acids are known for its heart benefits. Good sources of omega-3 fatty acids include fatty fish such as salmon, mackerel and trout, walnuts and flaxseeds.
Bad Fats
On the opposite end of the spectrum are bad fats. Bad fats include trans fats and saturated fats. These fats not only contribute to weight gain and cause fat to accumulate in your midsection, they are also the type that clog up arteries and cause heart disease. Saturated fats are known to directly increase total LDL cholesterol levels. Sources of saturated fats include meat, dairy products, eggs, skin of poultry, as well as vegetable fats that are solid at room temperature such palm and coconut oil. Experts suggest keeping your intake of saturated fats to just 7 to 10 percent of total calories.
Another bad fat is trans fats. Trans fats can be natural or artificial. Experts say it is okay to eat natural trans fat found in lean meats and low fat dairy in moderation. Experts warn though against consumption of trans fats. Artificial trans fats are known to raise bad cholesterol levels even in small amounts. Sources of artificial trans fat include butter, lard, partially hydrogenated oils, and some margarines. Trans fat is too often found in cooking and food preparation. If you are trying to slim down and achieve belly fat loss, avoid foods that contain trans fat such as microwave popcorns, packaged snack foods, some cookies and crackers, icings, and plenty of fried and baked goods.
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