Eating foods containing the wrong types of fat can cause weight gain. We’ve put together a list of healthy fats to add to your diet.
Healthy fats help regulate hunger hormones, increase satiety, protect against heart disease, transport nutrients throughout the body, and enhance absorption of fat-soluble vitamins. However, not all foods can boast the presence of healthy fats.
We have put together a list of 20 foods that will definitely not make you fat. The main rule is to use them in moderation.
1. Grass-fed beef
According to a study from the Nutrition Journal, this meat contains a lot more trans fats, stearic acid and omega‑3 fatty acids. It has less unhealthy palmitic acid than traditionally raised beef. In addition, grass-fed beef is leaner, which will benefit people who want to lose weight.
Avocados have been considered the leader among healthy foods for many years. The oily fruit contains healthy monounsaturated fats, which give us a feeling of satiety, as well as protein and fiber. Avocado is suitable both for consumption separately and as part of dishes.
The polyunsaturated fats in walnuts activate genes that reduce fat storage and improve insulin metabolism. They also help the body respond better to stress and lower blood pressure.
4. Nut butter
Not all nut butters are good sources of healthy fats, so it’s important to check food labels on jars. Don’t take low-fat oils. They are high in sugar and salt, which increase insulin levels.
Monounsaturated fats, on the other hand, reduce the body’s sensitivity to this hormone. Unnatural nut butters can also contain harmful trans fats. So it’s best to take a good nut butter and just add it to your diet occasionally.
The yolk is rich in monounsaturated fats, which help lower bad cholesterol levels. In addition, eggs are a source of choline — it resists the accumulation of fat around the liver. It can also be found in lean meats, seafood, and kale.
6. Greek yogurt
Loaded with protein, calcium, and probiotics, yogurt has all the qualities of one of the best foods you can eat for weight loss and overall health.
Whole milk Greek yogurts tend to be higher in protein, fat, and less sugar than their leaner versions. This makes them the perfect team for suppressing hunger: protein takes longer to break down, and fat makes you feel fuller.
7. Olive oil
This Mediterranean oil is rich in cancer-fighting polyphenols and heart-boosting monounsaturated fats, including oleic acid.
Scientists have found that a diet rich in olive oil leads to a higher level of fat breakdown in the body than a diet high in carbohydrates or proteins.
Another benefit of olive oil for weight loss is that it increases levels of the hormone serotonin, which is associated with feelings of satiety.
8. Heavy cream and milk
Studies show that people who eat fatty foods are less likely to become obese than those who eat low-fat dairy products.
Some of the acids in milk fat trigger the body’s calorie-burning centers, help maintain normal blood sugar levels, and keep the body satiated. That is, no snacks will be needed if you moderately allow yourself cream and milk.
Tuna contains the highest amount of omega‑3 fatty acids and DHA, which improve metabolic processes in the body and even turn off the genes for abdominal fat, thereby preventing bloating and its increase in size.
Cheese provides us with protein, calcium, vitamins, minerals and fatty acids. It slows down the absorption of sugar and carbohydrates, thereby prolonging our energy levels and improving brain function. Also, this product helps to reduce the risk of developing diabetes, as evidenced by the results of studies.
Of all lean meats, duck has the highest levels of polyunsaturated fats, which increase muscle mass, strength, and power. A very good option for a training diet and creating a toned body.
Available in powders and supplements, this blue-green algae is full of heart-healthy omega-3s like EPA and DHA. They also help in the fight against inflammation and belly fat, enriched with protein and probiotics.
13. Rapeseed oil
Another wonderful source of fatty acids, which not only help with weight loss, but also maintain weight. Plus, they have a wonderful effect on the health of the cardiovascular system.
14. Wild salmon
By adding this fish fillet to your diet just twice a week, you get heart-healthy omega‑3 fatty acids. They reduce the risk of arrhythmias, lower triglyceride levels, and may even lower blood pressure slightly.
15. Dark chocolate
Dark chocolate contains the highest percentage of pure cocoa butter, a source of saturated fat that slows down digestion. Since dark chocolate takes longer to process, it also satisfies the feeling of hunger and thus promotes weight loss.