How eating fat helps in burning fat and can bring you closer to your weight loss goals.
Fats play a very important role in our bodies. Apart from promoting normal growth and development, dietary fat provides energy, maintains cell membranes, protects our organs and helps the body absorb nutrients. Even better, eating fat helps burn fat and hence contributes to the weight loss process. According to nutritionists, dietary fat contributes about a third of the calories needed for any weight loss plan. Here is an insight into how eating certain fats benefits the body and speeds up weight loss.
Eating fat enhances the body’s ability to burn fat
The three macronutrients that provide the body with energy are carbohydrates, proteins, and fats. However, of all the three, dietary fat packs more energy. Therefore, lack of fat in your diet means that the body cannot burn calories. From a biochemical level, eating healthy fats boosts metabolic health. The American Journal of Clinical Nutrition contains a study that shows low-fat diets do not contribute to the body’s efficiency of burning fat, it instead ramps up enzymatic conditions that make the body efficient at burning carbohydrates.
Eating fats also contribute to the release of adipokines from the fat cells. These are fat burning hormones that enhance metabolism hence increasing the rate at which fats are broken down. As well, according to a study conducted at the School of Medicine in Washington University, dietary fat helps in breaking down existing fat as it activates PPAR-alpha and other fat-burning pathways in the liver. What’s more, subcutaneous fat stored in the peripheral tissues especially around the thighs, butt or belly, cannot be burned efficiently without “new” fat to speed up the process. The point here is- eat fat to burn fat!
Fat Keeps You Full
Dietary fats are slow digesting; they, therefore, stick in the digestive system keeping you full for longer. Healthy fats also help in keeping blood sugar levels stable- this also contributes to satiety and appetite regulation. According to health studies, people who eat food with moderate levels of fat stick to their dietary plans as compared to those who consume low-fat foods. Therefore, eating foods rich in healthy fats such as nuts, fish, avocado, and cheese will help control appetite and enhance your weight loss process.
Eating Fat Displaces Eating Carbs
Eating more of one macro nutrient- let’s say fat, means that you should decrease intake of the other macronutrient (carbohydrates). This means after meeting your protein needs, adjust your carb and fat intake accordingly. From the perspective of losing fats, increasing fat intake in your daily diet sets a perfect environment for optimal fat-loss.
Fat Builds Muscle
Eating healthy fats alongside an effective workout program helps gain muscle mass and boosts muscular strength. Increasing muscle mass promotes metabolism and burning of calories when exercising. Regardless of your fitness goals, taking healthy fats stimulates synthesis of muscle proteins.
Dietary Fat Makes Food Better For You – Absorption of Vitamins.
Essential nutrients such as vitamins A, D, E, and K are fat soluble- this means that the body cannot absorb these nutrients without fat. Lack of proper absorption f these nutrients leads to vitamin deficiencies and conditions such as abnormal blood clotting, muscle pains, dry skin, brittle bones or even blindness. These vitamins also help the body maintain high energy levels, focus, immunity and muscle health- all these are essential for a healthy weight.
Clinical studies in the Medical School at the University of Minnesota, Vitamins D and E boosts metabolism and the body’s ability to lose fat. Therefore, the next time you take your nutrient rich salad, have some olive oil to send vitamins your way.
Healthy Fats to Eat – You can provide the body with good fats by eating a wide range of foods such as;
1. Nuts – cashews, peanuts, almonds, and pistachios.
2. Seeds – sunflower, sesame, and linseed.
3. Fish oils – herring, salmon, tuna, and oyster.
4. Fruits such as avocado
5 Natural oils – Flaxseed, sunflower, safflower, and olive
6. Vegetable oils such as palm oil, coconut, and palm kernel.
7. Animal sources such as lean meat and dairy products like cheese and butter.
Fats to avoid – Go for plant foods that contain unsaturated foods and limit the intake of saturated fats found in animal foods. Avoid taking chemically processed foods that contain trans fats to enhance texture flavor and shelf life.
Use the information and dietary tips above to adjust your diet, lose fat and enhance your weight loss process.
Fat loss study reference: