Dietary fats are demonised for years but we do not have to avoid them – use them to your advantage. Start here and learn how to burn fats with by consuming fats.
For years, even decades, we have been fed with a lie that the best way to lose weight is to remove fats from our diet. Since fat contains more calories per gram than protein and carbohydrates it is logical that we should eat less to lose weight? Well, it’s not that simple.
The right type and amounts of fats can actually help you burn fat more effectively. Let me explain how.
- Eating fats displaces eating carbs
When you look at the percentages of macronutrients in your diet, it should be up to 100%. Eating more than one nutrient means that you should reduce eating else. Regardless of your goal – weight loss, hypertrophy or performance, first you should take the right amount of protein and adjust the intake of carbohydrates and fats in it.
Eating more fats means eating fewer carbohydrates and vice versa. Reducing carbohydrates prepares your body for weight loss. The insulin in your body is determined by the carbohydrates you take and is the keeper of the separation of nutrients in the body. Lower insulin levels achieved by the reduction of carbohydrates allows your body to use fats for energy while strengthens muscles with fuel.
- Eating fats increases the body’s ability to burn fat
From the biochemical level, low-fat diets do not make sense. They do not prepare your body to be effective in burning fat. Instead, they alter enzyme machine in it to burn more carbohydrates!
Low-fat diets may have a negative effect on adipokines responsible for weight loss. Adipokines are hormones particularly released by your fat cells. One such hormone is the adiponectin, hormone fat burning by reinforces the metabolism and increases the frequency with which fats are divided. Diets with a low-fat content have lower levels of adiponectin.
- Eating fats makes you eat less
Hormonal and metabolic benefits of eating more fat are great but one of the best is that eating fats keep you full for longer. There is nothing worse than having a low-calorie diet that makes you constantly hungry. This is a common problem with diets lacking high-fat content, such as nuts, oily fish, cheese and avocado. When the fats you eat reach the small intestine, it releases a lot of signals, which include the release of hormones such as CCK and PYY. These two hormones play a major role in the regulation of appetite. The more full you feel the less is the chance to reach for a snack between meals.
One warning: Be careful with the big fat mistake
Truth is, fat is good for you, but keep in mind that fatty foods are not calorie-free. Despite this obvious fact many people add fat to their diets without thinking much. When you eat more fats around 30-35% of your daily intake – they are useful, but those calories pile up quickly and must be careful about it.
Even if you do not count calories to the last unit is not a bad idea to have some level of measurement. I encourage you always to measure the amounts of fats and oils that you use. If you put olive oil salad dressing 2 teaspoons quickly can become 2 tablespoons. Fats are tasty and easy to overeat. Even if you are trying to include more fats in your diet make sure that you know the right amount. Make sure to chose unsaturated and polyunsaturated over saturated fats.