2023-11-27 05:16:42
An essential macronutrient for our body, unsaturated fat has a direct impact on our metabolic system.
The fats were the first thing we eliminated from our diet if we wanted to lose weight. So, without going into details. Well, it turns out that it is the opposite that fats have to be omnipresent on our table both to lose weight and to maintain a healthy lifestyle.
But, yes, we have to ‘go into details’, because not all fats are the same. “When we talk about ‘good fats’ we mean unsaturated fatsdivided into two large groups: monounsaturated and polyunsaturated,” explains nutrition specialist, María Amaro.
For the sake of our health, it is advisable clearly distinguish them from saturated fats (industrial pastries, sausages, etc.). “Trans fats, which we know as bad, are those found in the food industry and are part of processed and ultra-processed foods. We should eliminate them practically in their entirety of our diet,” clarifies Amaro.
Only with that ‘small detail’, that of replacing saturated fats with monounsaturated fats, “not only can you lose kilos, but you can also reduce the accumulation of adipose tissue in the abdominal area (visceral fat)which implies a decrease in the probability of suffering from cardiovascular pathologies, as has been demonstrated in research such as published in September 2003.
Probably, from the confusion between one and the other, comes that ‘bad movie’ label assigned to unsaturated fats that condemned them to exile in any weight loss diet, “when it is more than proven that, To lose weight, it is much more effective to reduce the intake of carbohydrates than fats“says this specialist.
Javier Fernández Ligero, pharmacist and nutritionist leaves no room for doubt: “‘Good fat’ is a fundamental macronutrient for our body which provides us with lasting energy and enhances the feeling of satiety. Paradoxically, although without it our hormonal system suffers and, consequently, a series of imbalances can be triggered that harm health, fats have traditionally been seen as an enemy.”
Although they used to be eliminated from the usual diet thinking that, in this way, we would lose weight, “eliminating them from our diet is a big mistake that can have exactly the opposite consequences to those desired: metabolism slowdown and the weight gain“he warns.
Because? “Because without the fats, our hormones are not able to function in a balanced way“.
But there is still more. “We are not aware that 90% of the brain content is fat. For this reason, people who consume very little fat tend to have more emotional ups and downs, more apathy, more lack of motivation, bad mood, etc.”
According to Fernández Ligero, “eggs, avocados, nuts and blue fish They are going to help us work on our metabolic flexibility, with the aim that our metabolism does not depend so much on carbohydrates as an energy substrate“.
In this way, he continues, “by generating the famous blood glucose peaks through fat, we will obtain a energy much longer lasting over timefreeing ourselves from that need to spend the day snacking so that we don’t get down.”
Amaro also gives us his ‘shopping list’ of ‘good fats’. “Powerful antioxidant due to its high content of polyphenols, anti-inflammatory effect and rich in monounsaturated fats, olive oil It is number one in the ranking of foods to consume. In a study published in 2010, the link between lower body weight and its use in cooking was proven. However, if we want to lose weight, we should not go overboard with the amount.”
After highlighting, once again, “the extraordinary nutritional value of egg“, this nutritionist points out that “the blue fish The highest proportion of healthy fats are those of marine origin: salmon, sardines, herring, bonito and anchovies, to give some examples, and their consumption is associated with a lower percentage of body fat.” And he recommends the consumption of “olives and avocadosrich in monounsaturated fatty acids and, in addition, a privileged source of fiber, vegetable proteins and water.”
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