The F-word

While ‘fats’ have long had a bad rep, if you consume the healthy variety, you will be heralded on a sure shot way to weight loss. Akanksha Narang throws light on why we need fats in our diet and how to choose the right ones.

When you gain a little extra weight post a crazy weekend and think that you are getting fat, you immediately cut off every kind of fat-rich food from your diet. However, your perception is about to change in the light of a new humungous study spanning 18 countries! The research asserts that a high fat intake lowers the risk of premature death and chances of stroke. Fat has had a wicked rep and ‘fat-free’ products have been posing as the heroes of nutrition and, yet come loaded with unhealthy carbs.
The reason some fats are called ‘essential’ is that our bodies need it to not only lose weight but also function thoroughly. The right kind of fat not only optimises your metabolism and help you in slimming down, but is also loaded with antioxidants. Having said that, most people still cannot differentiate between the good and bad fats. According to the US Dietary Guidelines, one must consume polyunsaturated fat—now that is both vague and misleading and clearly has not helped the American
population so far. The fact that both heart-friendly Omega-3s and fat-storing Omega-6s are included
in the polyunsaturated fat category, leaves room for discrepancy.
Do not get us wrong, we are not suggesting you to go on a fat fest! Consuming the unhealthy lards such as trans-fats will definitely make you bulkier. While some are misconstrued (like the saturated fat, lauric acid), some are health troupers (like Omega-3s). Here are some fat-rich foods that actually aid weight loss.

Cold-water fish

Since our body cannot produce the desired amount of Omega-3, we have to rely on external sources, oily fishes being the perfect candidates. Salmon, tuna, sardines, mackerel, and trout have abundant Omega-3 fatty acids. What’s more, it is observed that people in Japan have a better life expectancy and are generally fit because of inclusion of fish in their diets. You may also opt for fish oil supplements alternatively. Apart from fulfilling your nutrition needs, a fish diet also reduces inflammation and helps your body recover from intensive workouts. Train as hard as you like!

Extra virgin coconut oil

This is by far one of the best varieties of cooking oils. According to scientific studies, extra virgin coconut oil helps you feel energised for high-intensity training. Not just that, it controls your blood sugar level, and directly contributes to weight loss. Lastly, coconut oil contains an abundant quantity of lauric acid that does not store as fat and keeps you feeling full for longer. A study published in Lipids found that including coconut oil can actually help flatten your stomach! Time to replace your cooking oil?

Avocado

Torchbearer of the healthy fat bandwagon, avocado is a wonder fruit that is packed with healthy monounsaturated fat. By including this creamy, buttery food in your meal plan, you are ensuring faster metabolism and reduced hunger pangs. Consume half an avocado per meal to maintain moderation.

Nuts/nut butter

Yes, nuts have always been in our good books, haven’t they? Opt for almonds (rich in vitamin E), walnuts (Omega-3 fatty acids), and pistachios (carotenoids). There is a study from the International Journal of Obesity and Related Metabolic Disorders to prove our stance for nuts. It says that people who consume more calories from almonds lose more weight than those who do not. However, when opting for nut butter, make sure you check the labels! Several brands add sugar and partially hydrogenated oils (bad trans-fat).

Whole eggs

How many of us have been consuming just egg whites to remain fit? Guilty as charged! While egg whites are good sources of protein, the yolk contains healthy monounsaturated fat that reduces bad cholesterol and refrains your body from storing fat!