5 fatty foods to help you lose weight and improve your health

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Be sure to include them in your diet.

In an effort to lose weight, people limit the consumption of fatty foods: they do not use oils, buy skim milk, make scrambled eggs without yolks.

In the short term, this makes sense: Fat contains twice as many calories as protein and carbohydrates, and the less energy you consume, the more weight you can lose. The problem is that short diets are fraught with weight gain after they end.

If you look at diet as a eating style that you will adhere to all your life, you cannot do without fat. They are essential for health and maintenance of a healthy weight.

What's more, certain fatty foods can even help you shed extra pounds, reduce inflammation in the body, and improve bowel function, vision, and cognitive function. Below are five scientifically proven fatty foods.

1. MCT oil

MCT oil (medium-chain triglycerides) is an artificially created product based on coconut or palm oil. It is 100% medium chain triglycerides (FFA) - usually capric or caprylic fatty acids with 8-10 carbon atoms.

Compared to longer chain triglycerides, FFAs are absorbed faster by the body, reducing appetite and increasing satiety. The combination of these factors helps to quickly get rid of,,, from extra pounds and centimeters at the waist. In addition, MCT promotes the growth of beneficial intestinal microflora, has a positive effect on immunity, and lowers the level of both total and “bad” cholesterol.

MCT oil is tasteless and odorless, so you can cook with it, add it to salads or coffee.

2. Coconut oil

It is also rich in medium-chain fatty acids, but unlike MCT oil, it contains fewer and contains a lot of lauric acid, which is less absorbed than capric and caprylic.

But despite this, coconut oil also increases energy consumption after a meal, helps burn more fat, reduces its amount on the belly and reduces waist size. In addition, due to lauric acid, coconut oil has an antibacterial effect and is even used as a mouthwash.

Coconut oil can be used to make baked goods, fry pancakes or pancakes on it, and add a tablespoon to coffee. You can also use it to fry and bake savory foods like scrambled eggs, vegetable stews, or meats, as long as you don't mind the coconut flavor.

3. Avocado

Avocado is 77% fat, but its consumption has a positive effect on maintaining a healthy weight. It reduces appetite for the next 5 hours after eating, and people whose diet is rich in this fruit generally choose healthier foods and are less likely to gain excess weight in the long term.

Plus, avocados help fight inflammation and lower cholesterol levels. Just a week on a diet high in this fruit reduces total and bad cholesterol and raises good cholesterol.

Moreover, it copes with this much better than a diet with complex carbohydrates. The latter also lower total cholesterol, but at the same time reduce the level of "good", while avocados do not have such effects.

Avocados are also useful for brain function. One fruit a day for six months raises blood lutein levels by 25%, improves the ability to maintain attention, working spatial memory and efficiency in problem solving.

4 eggs

Eggs are often excluded from weight loss diets due to their high percentage of fat. What's more, one egg contains about 71% of the safe daily value for cholesterol, most of which is concentrated in the yolk.

However, for most people, egg consumption does not cause significant increases in plasma cholesterol. So if you are not prone to atherosclerosis, the consumption of this product will not have negative health effects.

Eggs contain a lot of easily digestible protein - a macronutrient that provides a feeling of fullness, increases energy consumption for the absorption of food and helps maintain normal body weight. An egg breakfast lowers your calorie intake for the next 36 hours. People feel full longer and choose less nutritious meals without any restrictions.

In addition, egg yolks are rich in the antioxidants lutein and zeaxanthin, which are beneficial for immunity, cognition and vision. One and a half yolk a day for a month increases the level of lutein by 28%, and zeaxanthin by 142%.

5. Walnuts

Consuming walnuts reduces appetite and helps you choose healthier foods. For example, in one well-controlled study, consuming a 48-gram walnut smoothie for five days reduced participants' appetite and hunger compared to a placebo drink of equal calories and nutrients.

In addition, brain scans showed that those who drank the nut smoothies had increased activation in the right islet, an area of the brain that helps withstand tempting food stimuli like cake and fries.

Interestingly, in fact, walnuts are 21% less in calories than stated in the tables. They contain about 661 kcal per 100 grams, but the body absorbs only part of this energy, so in the end you get 522 kcal per 100 grams and you can afford more nuts without the risk of exceeding the norm.

In addition, these nuts are rich in omega-3 polyunsaturated fatty acids and antioxidants, reduce oxidative stress and bad cholesterol after meals, promote the growth of beneficial bacteria in the gut and reduce the risk of cardiovascular disease.

If you are looking for long-term weight retention, avoid strict diets and supplement your diet with these foods. But remember that even the healthiest food will not help you shed extra pounds if you do not reorganize your diet for a healthier one - without sweets, pastries and alcohol, with enough protein and vegetables.