Eat good fats, avoid bad fats

Eat good fats, avoid bad fats

Why fatty foods taste so good

Fat adds to the satisfaction of eating, known as mouth feel and is considered a vital part of the eating experience.

The Good Fats

There are many types of fats that the body uses in a variety of ways.

Some fats are termed essential & they must come from the foods we eat.

 Foods that contain essential fats (listed on packets as Polyunsaturates)

Essential fats are found in fish such as salmon, mackerel, tuna, trout, eel & sardines,

Plus raw nuts, seeds, grains & olives.

The good news

These essential fats can help you lose weight. This is because: firstly, our bodies crave essential fats, and secondly, because they help your metabolism to work properly. They also boost your immunity, balance hormones and create healthy skin.

Your body & brain depend on omega-3 and omega-6 essential fats. A lack of these can result in poor memory and a tendency to depression. It can also result in your hormones becoming unbalanced, possibly leading to mood swings, PMS, sugar cravings and weight gain. That’s why these fats are called essential.

The bad news

Although these foods are deemed as good for you, you still need to be careful about how much or how many you eat. Aim to eat no more than a small palm full of nuts or seeds daily and fish 4 or 5 times a week.

 The Bad Fats

Saturated fats are the fats that are not required by the body in any great amount & should therefore be avoided. They are listed on packets as: saturated fats, trans-fats and hydrogenated fats.

Eating bad fats leaves you feeling unsatisfied, ok they may have tasted great while you were eating them, but the problem occurs when your body realises it hasn’t received the good fats it needed so signals to you that you need to eat some more fat – can you see the problem?!

Bad fats are bad news, contributing to weight gain, heart and artery problems, diabetes & cancer.

 If you eat these fats and don’t burn them off straight away, your body will store them as unhealthy fat.

Food that are rich in bad fats are: deep fried foods such as chips, nuggets, battered fish, plus hamburgers, chocolate, crisps, doughnuts, margarine, mayonnaise & many salad dressings.

Many vegetarian processed foods are also high in hydrogenated fats & oils and should be avoided.

 The in-betweener

Mono-unsaturated fats (omega 9) is nowhere as good for you as essential fats but neither is it as bad for you as saturated fats. Olive oil is rich in omega 9.

 How much fat is too much?

The best way to lose weight according to research is to have a diet that supplies no more than 30% of energy from fat .

So you will find that by including 20% of fat in the form of essential fats in your diet you will still enjoy the eating experience yet the rate at which your food is converted into glucose is slowed down.

 So a diet of foods that are broken down in to glucose quickly will stimulate insulin production & so add to your fat stores.

If your diet only includes foods that take time to be broken down & if you avoid large meals, your insulin levels will be kept to a minimum, allowing any fat stores to decrease.