Most people somehow can’t understand that a high-fat diet can be very effective when it comes to losing weight, because we have been told all our lives that fats are synonymous with health problems such as heart disease and obesity.
Fortunately, the latest technologies have allowed us to better understand nutrition and how it affects the human body, so research has confirmed that dietary fats are key to preventing cognitive disorders, diabetes, mood disorders and obesity. We bring you some of the most important facts you just need to know about fats.
Why does the human body need fat?
The cells in the human body depend on fat in many ways, as does the brain, which is 60 percent made of fat. Why is it like that? Fats coat all the cells in the body and the right amount makes our skin, hair, eyes and major vital organs healthy. Almost all cells in the body need fats to function properly and that is why they are important. Of course, we need to pay attention to the amount of fat that the cells are coated with.
In the absence of glucose, fat also provides energy for the cells, and according to that principle, one loses weight on diets that are rich in fat, because in the absence of glucose, the body uses fat as the main fuel. And finally, fat is good because it helps the body better absorb vitamins A, D, E and K, nutrients that are of great importance for a healthy body.
What kind of fat-rich kids are these?
It is a diet that is based primarily on healthy, nutritious fats. In most cases, such diets forbid the use of carbohydrates, but that does not mean that you will eat only meat, on the contrary. In such diets, more than one portion of meat a day is not recommended, because more and more of it makes the diet protein-low in fat.
In the absence of glucose, the body converts proteins into glucose through a process called glucogenesis, and the main goal of a high-fat diet is to avoid this process, which causes the body to use energy from accumulated fat instead of protein. These diets advise the consumption of healthy monounsaturated fats found in avocados, olive oil, nuts as healthy saturated fats found in coconut oil, whole milk products, organic eggs and organically grown meat. The rest of the diet should consist of vegetables rich in nutrients as well as fruits low in sugars, in the first place berries.
Research on the benefits of high-fat foods
Recently, more and more research is dealing with a diet that encourages greater use of healthy fats and less use of carbohydrates, which can lead to many health benefits. For a start, it will help the body stabilize blood sugar levels, and without excess glucose, we do not need to produce more insulin to get energy in the cells. Healthy fats also promote health and elasticity of the skin, and you will surely have much less craving for sweets between meals.
Healthy fats can help reduce the risk of heart disease because they produce healthy cholesterol. Replacing carbohydrates with healthy fats will also reduce inflammation in the body because excess carbohydrates and increased insulin production are a great way for inflammatory processes, and we all know how much damage they can bring to the body.
A healthy source of fat
If you are looking for a way to include more healthy fats in your diet, you do not have to drastically change the way you eat, and that is the best thing in the whole story. Try these tips:
- Eat more nuts, add them to a salad or eat them for a snack.
- Use unrefined oils such as coconut, sunflower and sesame oil.
- Do not use dairy products with a lower percentage of fat, because all healthy fats have been removed from them, and sugars have been left or added, which is by no means a good substitute.
- Choose meats whose origin you know and which are grown on grass.
- Eat lots of avocados.
- Consider using other sources of animal protein such as goat’s milk, duck’s eggs instead of cow’s milk and chicken eggs.
- Include more fish and fish oils in your diet.
- Use chia seeds, put them where you can because they are a very tasty way to add oemga 3 fatty acids to your diet.
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