Every day you need 15-30 grams of fat in order to ensure a good absorption of the fat-soluble vitamins A, D, E and K, which are vital for the body. These vitamins must be dissolved in fats during digestion. Essential fats provide the vital, so-called essential fatty acids alpha-linolenic (omega 3) and Linoleic (omega 6). These two fatty acids can’t be manufactured by the body itself; we have to get them from food.
So the key to weight loss is not avoiding fat, but being aware of the difference between good and bad fat. Good fat is the kind that we need to survive, while bad fat (saturated or trans fat) keeps you from losing weight while also hurting your heart health. Sugar cravings, blemished or dry skin and a sensitive gut, are all typical symptoms that indicate that you’re not getting enough essential fatty acids.
The benefits of essential fats:
Increase the body’s oxygen intake and therefore protects the skin and keeps it wrinkle-free.
Increase energy production which means that you burn more calories.
Help your kidneys flush out the excess fluid that is found in tissues, making you look slimmer.
Help to reduce your sweet tooth that occurs when you’re not getting the nutrients that the brain and body need.
You can find good fat in:
Nuts and seeds – e.g. walnuts, pumpkin seeds, peanuts
Avocado – try adding it to a sallad or use it as a bread spread instead of butter
Fatty fish – e.g. salmon, rainbow trout
Flax seed oil or olive oil – put a couple of drops in your sallad
You can find bad fat in:
Fried foods – e.g. french fries, donuts, deep-fried fast foods
Baked goods – e.g. cookies, cakes, pastries
Processed snack foods – e.g. crackers, chips, microwave popcorn
Fatty cuts of beef, pork and lamb
Tropical oils – e.g. coconut oil, palm oil, cocoa butter
High fat dairy product – e.g. butter, whole milk, cheese, ice cream
Moral of the story – don’t be afraid of fat. Just learn to identify the different types of fats and, of course, choose the good kind!