Fat And Carbohydrates are good for losing weight.
I will explain why in this article.
There are hundreds and hundreds of articles and “researches” claiming this, and that. Don’t eat carbohydrates, don’t eat fat, don’t eat at all… this is not just all wrong, but it can be dangerous to your health if you cut certain types of food out of your diet. The lack of nutrition and starvation won’t get you anywhere.
Good Carbohydrates to include in your diet and that will help you lose weight
There are two types of carbohydrates; simple and complex.
The simple carbs are the carbohydrates we don’t really need and are not really useful to our body, except for the simple carbs that come from fruit, they are healthy in moderation.
The simple carbs we don’t really need in our diet include:
White flour, cakes, refined sugar, white pasta, pastries, cookies…etc.
So limiting these would be beneficial, but a treat every once and a while, won’t do you any harm either.
Complex carbs pack in more nutrients than simple carbs. They’re higher in fiber and digest more slowly. This also makes them more filling, which means they’re a good option for weight control.
They’re also ideal for people with type 2 diabetes because they help manage blood sugar spikes after meals.
Fiber and starch are the two types of complex carbohydrates.
Fiber is especially important because it promotes bowel regularity and helps to control cholesterol and helps you feel fuller for longer. That is why it’s important for losing weight.
The main sources of dietary fiber include:
- Whole Grains
A diet rich in these foods will benefit you in hundreds of ways. It’s the part of eating healthy. Eating healthy is a diet that consists of whole foods, mainly plant-based.
And with as little processed food as possible.
Oh, the thought of fat makes you think that a teaspoon of oil will make you fat.
No, no no! Fats are so, so important to our diets! Of course, there are unhealthy fats, like trans fats, and constantly reheated oil, which is mainly used in fast food chains or takeaways.
When the oil is heated repeatedly, it may alter the fatty acid composition of the oil. Heating causes the oil to undergo a series of chemical reactions like oxidation, hydrolysis, and polymerization.
There are some researches that claim that constantly reheated oil may be one of the reasons for causing cancer.
It mostly has to do with the fact that its Highly Processed Food and a diet rich in highly processed food is a one-way ticket to cancer, diabetes, heart disease, and obesity.
Let’s talk about what fats are healthy and are good for losing weight
Now, Avocados are a hit and miss with some people. They find them disgusting, mostly because of their mushy texture. But trust me, avocados are really good for you! They contain high amounts of fat, but the fat within them is extremely beneficial to the body. The fat within the avocados is monounsaturated fat, which is a healthy fat.
Monounsaturated is proven to lower cholesterol. Avocados are really rich in Omega 3 fatty acids, which is another very healthy fat to include in your diet. Their fat content may help you absorb nutrients from plant foods.
When it comes to nutrients, your intake is not the only thing that matters.
You also need to be able to absorb these nutrients — move them from your digestive tract and to your body, where they can be used.
Some nutrients are fat-soluble, meaning that they need to be combined with fat in order to be utilized.
Vitamins A, D, E and K are fat-soluble along with antioxidants like carotenoids.
One study showed that adding avocado or avocado oil to either salad or salsa can increase antioxidant absorption.
Avocados are rich in some vitamins, and contain more potassium than bananas!
Avocados are also high in fiber, and fiber is really, really important to our diets.
100g of avocado packs 7g of fiber!
2. Olive Oil Is A Good Fat For Weight Loss
Once again, Olive Oil is rich in healthy monounsaturated fats, and as we know from the Avocados, Monounsaturated fat is good fat.
Extra virgin olive oil is fairly nutritious.
Apart from its beneficial fatty acids, it contains modest amounts of Vitamin E and K.
But olive oil is also loaded with powerful antioxidants
These antioxidants may reduce your risk of chronic diseases.
They also fight inflammation and help protect your blood cholesterol from oxidation — two benefits that may lower your risk of heart disease
Olive Oil has strong anti-inflammatory properties.
Chronic inflammation is thought to be a leading driver of diseases, such as cancer, heart disease, metabolic syndrome, type 2 diabetes, Alzheimer’s, arthritis and even obesity.
Extra-virgin olive oil can reduce inflammation which may be one of the main reasons for its health benefits.
The main anti-inflammatory effects are mediated by the antioxidants. Key among them is oleocanthal, which has been shown to work similarly to ibuprofen, an anti-inflammatory drug.
Olive Oil is not associated with weight gain.
Eating excessive amounts of fat causes weight gain, its the same principle with everything, excessive amounts of carbohydrates and calories will lead to weight gain.
So, if you eat anything in moderation and within your calorie limits, you will be fine.
Fat and carbohydrates are good for losing weight, in the right amounts of course.
Numerous studies have linked the Mediterranean diet, rich in olive oil, with favorable effects on body weight. In a 30-month study in over 7,000 Spanish college students, consuming a lot of olive oil was not linked to increased weight. Additionally, one three-year study in 187 participants found that a diet rich in olive oil was linked to increased levels of antioxidants in the blood, as well as weight loss.
Now, don’t take this the wrong way and start pouring generous amounts of olive oil to your food, because it will not only make you gain weight, but it will do you more harm than good.
Just use it in moderation and your body will thank you.
Another healthy fat to look out for. Nuts are high in fat and calories yes, but they have good fat and numerous benefits to the body. Nuts are good sources of fat, fiber, and protein. Most of the fat in nuts is monounsaturated fat, as well as omega-6 and omega-3 polyunsaturated fat.
However, they do contain some saturated fat.
Nuts also pack a number of vitamins and minerals, including magnesium and vitamin E. Many studies have investigated the health benefits of increased nut intake.
One meta-analysis of 33 studies found that diets high in nuts do not significantly affect weight gain or weight loss.
Yet, despite having little effect on weight, many studies have shown that people who eat nuts live longer than those who don’t. This may be due to their ability to help prevent a number of chronic diseases.
For example, nuts may reduce risk factors for metabolic syndromes, such as high blood pressure and cholesterol levels.
Nuts may reduce your risk of other chronic diseases. For example, eating nuts may improve blood sugar levels and lower your risk of certain cancers like bowel cancer.
- Pumpkin seeds
- Sunflower seeds
- Chia seeds
- Sesame seeds
These are all healthy seeds to include in your diet.
Seeds are great sources of healthy fats, vegetarian protein, fiber, and antioxidant polyphenols. They can help reduce the risk of certain diseases. In particular, the lignans in certain seeds may help lower cholesterol and the risk of cancer.
Seeds are extremely easy to add to salads, yogurt, oatmeal, and smoothies, and can be an easy way to add healthy nutrients to your diet.
Also known as linseeds are a great source of fiber and omega-3 fats, particularly alpha-linolenic acid.
However, the omega-3 fats are contained within the fibrous outer shell of the seed, which humans can’t digest easily.
Therefore, if you want to increase your omega-3 levels, it’s best to eat flaxseeds that have been ground
They are very similar to flaxseeds because they are also a good source of omega-3 fats, along with a number of other nutrients. Omega-3 fatty acids help raise HDL cholesterol, the “good” cholesterol that protects against heart attack and stroke.
They are also rich in antioxidants, and they provide fiber, iron, and calcium.
Because of its high soluble fiber content, chia seeds can absorb up to 10–12 times their weight in water, becoming gel-like and expanding in your stomach.
Theoretically, this should increase fullness, slow absorption of your food and help you automatically eat fewer calories.
Fiber also feeds the friendly bacteria in your intestine, which is important — keeping your gut flora well fed is absolutely crucial for good health.
Chia seeds are 40% fiber by weight, making them one of the best sources of fiber in the world.
Like flaxseeds, sesame seeds contain a lot of lignans, particularly one called sesamin. Sesame seeds are also best known for their dietary source of lignans.
Sesame seeds may also help reduce inflammation and oxidative stress, which can worsen symptoms of many disorders, including arthritis.
One study showed that people with knee osteoarthritis had significantly fewer inflammatory chemicals in their blood after eating about 40 grams of sesame seed powder every day for two months.
Are probably one of the most commonly consumed types of seeds nowadays and are good sources of phosphorus, monounsaturated fats, and omega-6 fats.
They are also good sources of phytosterols, which are plant compounds that may help lower blood cholesterol.
These seeds have been reported to have a number of health benefits, likely due to their wide range of nutrients.
One observational study of more than 8,000 people found that those who had a higher intake of pumpkin and sunflower seeds had a significantly reduced risk of breast cancer.
Contain a good amount of protein, monounsaturated fats, and vitamin E.
They may also be associated with reduced inflammation in middle-aged and older people, which may help reduce the risk of heart disease.
The Bottom Line:
- Do not eliminate important food types from your diet.
- There re good carbohydrates
- There are also good fats!
- Fat and carbohydrates are good for losing weight if eaten in the right amount!
I am a perfect example for this, my diet is very rich in fat, I eat nuts every day as
part of my snacking during the day. I eat mainly walnuts.
Oh and I eat sandwiches quite often (which means carbs)
And I don’t miss the occasional pizza…
I eat a whole avocado several times a week!
Am I fat? am I overweight? – nope.
Fat and carbohydrates are good for losing weight!
Seriously, guys, it’s all so simple, you can eat everything you want, as long as you don’t go overboard with your daily calorie recommendations for your weight and height.
As we mentioned earlier, fat and carbohydrates are good for losing weight if consumed in moderation.
If eating 1,800 calories a day is the amount to maintain your weight, and you consume 2,000, you will gain weight. If you consume 1,600, you will lose weight. It’s that simple.
There isn’t a magical food that helps you lose weight, and there isn’t any food that makes you gain weight like mad… it’s all to do with the portion control!