Watch Your Portion Size

If you eat a lot of processed foods, how could you start to reduce them? It is also important to consider the type of fats you eat, as some of them can help with weight loss. She was delighted when a friend she hadn’t seen in a while noticed and complimented her on how good she was looking. Fats have had a bad press in recent years. At 9 calories per gram, they are higher in calories than the other macronutrients. Proteins and carbohydrates both contain 4 calories per gram. It is not just the calories that count. But what did you replace the fats with? Maybe refined carbohydrates. The types of fat you consume and what you eat instead of the fat are both important. Let’s take a look at the different types of fat. These are known as essential fats because your body can not make them. You therefore need to eat them. Remember, the more overweight you are, the lower your Omega 3 levels are likely to be.

Stop Whispering

Omega 3 fats improve insulin sensitivity, which helps balance your blood sugar levels. They are also important for female hormone balance. There are different types of Omega 3 fats. And oily fish contain the types your body needs. Oily fish include salmon, trout, mackerel, sardines, anchovies, herring and tuna. Tinned tuna has had these essential fats removed, though other tinned oily fish still contain them. However, this conversation is not very efficient. So how is this relevant to health and weight loss? Although we need Omega 6 fats, as they are an essential fat, they can either cause inflammation or reduce it. If you eat a lot of Omega 6 relative to Omega 3, the Omega 6 fats are more likely to cause inflammation. And inflammation is linked to weight gain. If you have a high level of Omega 6 fats or a high Omega 6 to Omega 3 ratio, this increases your risk of obesity. You are also likely to store more fat around your belly.

It's Too Late

If you consume high levels of Omega 6, this increases your resistance to leptin and insulin. Leptin, remember, is a hormone that suppresses your appetite and promotes fat burning. If you are resistant to leptin, you are likely to eat more and burn less fat. If you are insulin resistant, you are also likely to gain weight. It is therefore important to make sure you include plenty of Omega 3 fats in proportion to Omega 6 fats. If you eat a lot of processed foods, you are likely to have a high Omega 6 to 3 ratio. Besides Omega 6 fats, nuts and seeds also contain monounsaturated fats, which are helpful for your health and weight. These are healthy fats to include. Monounsaturated fats improve insulin sensitivity, so they help blood sugar balance, which reduces cravings and stops giving your body the message to store fat. However, by including nuts in your diet, you are less likely to gain weight.4 That doesn’t mean you should eat loads of nuts. It means it can be helpful to include them in moderation.

Code Of Silence

Whilst nuts are high in fat, these are healthy fats. Research suggests that if you eat more nuts, you may excrete more fat in your stools. However, watch your portion size. Just have a handful. If you are snacking on nuts, stick to just seven or eight. If you want a larger portion, instead of having more nuts, why not have them with a piece of fruit. This can lead to weight gain. Saturated fats significantly worsen insulin resistance, so they are not helpful for blood sugar balance and are best limited. Saturated fats are found in meat, lard, dairy and coconut oil. Beef, pork and lamb are higher in saturated fats than chicken or turkey. Organic beef from cattle fed on grass has a better fat profile than nonorganic beef, with a lower ratio of saturated to unsaturated fat. Whether dairy causes inflammation or not is controversial. Fermented foods contain beneficial bacteria, which support your gut bacterial balance. Your gut bacteria play a role in inflammation. If you eat dairy, it may be helpful to include live natural yogurt and other fermented dairy and reduce cheese and other nonfermented dairy. It is still best to consume coconut oil in moderation only. You find them in some processed foods, such as margarines. Trans fat causes weight gain, increases belly fat and is associated with insulin resistance. Avoid these fats! Even fats that are good for you and can help you lose weight can become unhealthy if damaged, through processing or by exposure to heat or light. It is best to buy oils, in dark glass bottles. Buy those that are not highly processed. Whilst polyunsaturated fats are healthy, they are more easily and severely damaged by heating than other fats. Fat carries the flavour. When manufacturers remove the fat, they typically add in extra sugar to enhance the taste. Added sugars are not going to help your weight loss. Foods that are high in fat and sugar reduce your response to signals that you’re full and activate a system that triggers you to eat. Including Omega 3 and monounsaturated fats and reducing red meat and nonfermented dairy can help. Omega 3 and Omega 6 fats are particularly important for female hormone balance. Remember, nuts and seeds contain protein as well as fats. The type of Omega 3 fats in oily fish help you feel fuller immediately. They also make you feel fuller for longer. Coconut oil contains a type of fat that may help you feel fuller than other fats.14 Remember that coconut oil is still a fat, so use only in moderation. Omega 3 fats may help boost your metabolism. This is especially true if the food is oily or fatty. Your next step is to make sure you are including fats that help your health and weight, particularly the Omega 3 fats. If you eat fish, have oily fish two to three times a week. To increase plant sources of Omega 3 fats, add ground flaxseed or ground chia seed to smoothies or natural yogurt.