For a long time it was believed that avocados (avocado, cure, avocado or abacate, depending on the region) were not used for anything other than to eat guacamole and to accompany a California burger from time to time. However, these nourishing "hand grenades" kept an explosive impact on our diet all this time. How? It turns out that they contain a key nutrient to maintain the right weight: fat.
Wait... Does fat help us maintain our weight? Does not fat make us fat? In a nutshell, that's right!
Fat is not something we should avoid. To begin with, it is essential for normal growth and development. Fat provides us with energy, protects our organs, keeps cell membranes in shape and helps the body absorb and process nutrients. What's more, it helps the body burn fat, says nutriologist and owner of Nutritious Life meal system, Keri Glassman, who recommends that one third of the calories in a weight reduction plan come from the fat intake. Glassman says that before you jump on a well-fried hot dog, you should consider this: not all fatty foods are made the same way. The foods you select can be the difference between a healthy body and one affected by illness and obesity. While it is true that a diet that basically consists of foods such as pizza, burgers and fries can increase your weight and deteriorate health, the community of dieticians is learning that the overall nutritional value of these foods, and not their content of saturated fat, is what affects us.
Of course, studies dating back 50 years have shown that saturated fatty acids, a type of fat that is "saturated" with hydrogen and that is usually solid at room temperature, raise the level of "bad" cholesterol (LDL). However, according to the representative of the American Dietetic Association, Tara Gidus, a reassessment of this research shows that they also increase, as much or more, the level of "good" cholesterol (HDL), which protects to the body of high levels of bad cholesterol and cardio-vascular diseases. "Instead of making every thing we ingest a villain, we must review the total caloric content and the quality of the food, also what we are eating that is" good "and that helps the immune system and our cells to be healthy".
Glassman says that most of the fat you consume - especially if you want to lose weight - must come from unsaturated sources, both monounsaturated and polyunsaturated. Why? Because these good foods for you (such as fish, seeds, nuts, green vegetables, olive oil, and of course avocados) contain many nutrients.In addition to eradicating LDL cholesterol from the arteries and promoting a healthier heart, unsaturated fat can help you burn fat in large quantities. A study carried out in 2009 in the British Journal of Nutrition showed that the participants who consumed the highest amount of monounsaturated fatty acids have lower fat indices, both in the body in general and in the lower abdominal region, than those who They consumed smaller amounts. Why? It's simple, people who consumed mono-unsaturated fatty acids ate better quality foods.
Not long ago, diets low in fat or fat-free had a great impact all over the world. The producers introduced low-fat products of all kinds and consumers responded positively. After all, it's supposed to be something healthy, right? FALSE! In addition to depriving us of a very valuable nutrient, diets low in fat or zero fat have increased obesity levels. Why? Well, it turns out that fat gives us a component that we all love: taste. When the food producers removed the fat from their products, they had to increase the amount of sugar and salt, which are not nutritious but increase the flavor. For example, the second most important ingredient in Kraft's "Catalina" fat-free dressing is high-fructose corn syrup, which equals 7 gr. of sugar per serving. Only one ounce of this dressing includes 350 mg. of sodium, which is equivalent to 15% of the recommended daily consumption; honestly, who serves only a portion?
"Instead of making every thing we ingest a villain, we must review the total caloric content and the quality of the food. What we are eating is "good" and that it helps the immune system and our cells to be healthy ".
Tara Gidus, Registered Dietitian and representative of the American Dietetic Association
Fat Burns Fat
Our body requires three macro-nutrients for energy: carbohydrates, proteins and fats. One gram of fat equals more than twice the energy provided by the other two. "When we do not have fat in our intake, it's like we do not have fuel to burn calories," says Glassman. The body requires energy to keep the metabolism functioning properly. A study published in 2007 by the American Journal of Clinical Nutrition revealed that consuming fatty acids can boost metabolic well-being.
What is more, the accumulated fat in the peripheral tissues of our body - around the stomach, thighs or buttocks (also known as subcutaneous fat) can not be efficiently eliminated if there is no new fat to aid in the process, according to researchers report at the Washington University of Medicine in San Luis.Nutritious fat helps eliminate existing fat by activating the routes responsible for burning fat through the liver.
You can consider the foods of the day as the spring training, prior to the baseball season: there are new and young players (new fat) that are thrown onto the field to show the coach (the liver) of what They are capable; It is time for veteran and worn players (subcutaneous fat) to retire and go to rest. And in effect, they go.
Fat keeps you satisfied
Fat is by no means the most easily digested nutrient. That's why it stays in the digestive system longer than most other nutrients. It is also possible that monounsaturated fats help stabilize blood sugar levels, according to the Mayo Clinic. That means that you feel satisfied for longer periods of time and you do not feel that your stomach growls and drives you to the refrigerator between meals.
According to a study conducted in 2008 by the University of Navarra, in Pamplona, Spain, diets with large amounts of omega-3 fatty acids, a type of mono-unsaturated fat that the body can only acquire through the food, create a great feeling of satiety both immediately and two hours after dinner, unlike meals with low levels of fatty acids. It is not a surprise that dieters who consume moderate levels of fat are more likely to follow their diets, as opposed to those who consume low levels of fat.
The result? Greater weight loss
Fat makes you happy
Everyone says dieting, to put it bluntly: it's grim! Eating delicious foods makes you happy; moreover, it turns out that low-fat versions do not fulfill their purpose for a surprising reason: we can taste fat - not just salt, sugar and other delicacies in food.
A recent research at Purdue University shows that our sense of taste can detect fat in food, which explains why low-fat diets do not satisfy our cravings. According to the research, the fat may have a completely different taste than what we had established as primary flavors: sweet, salty, sour and bitter. Another good news is that omega-3 fatty acids can increase serotonin levels in the brain, which helps improve mood, increase motivation and keep you away from a family pizza. 3. 5% of women and 2% of men have suffered from eating disorders diagnosed by overeating. In turn, millions of people are impulsive emotional occasional eaters, according to The National Institutes of Mental Health.
Fat builds muscle
"Eating healthy fats and following an effective exercise program can increase muscle mass," says Fitness Fitness trainer and owner Rachel Cosgrove CSCS (Conditioning and Strength Specialist for short). English), who states that increasing muscle mass is vital to speed up metabolism and burn calories in and out of the gym.Some researchers published a study in 2011 in which they examined the effects of polyunsaturated fatty acids for eight weeks in adults between 25 and 45 years of age and found that fat increases the concentration of proteins and the size of muscle cells in the body. the body. Other previous studies showed that omega-3 fatty acids stimulate the synthesis of muscle proteins in older adults and can delay the loss of muscle mass that occurs through aging.
Fat makes your food better for you
What to eat (and what to avoid) when you add fat to your diet
Unsaturated fatty acids: consist of monounsaturated fatty acids as well as polyunsaturated fatty acids - Unsaturated and are very important for health. The monounsaturates are found in vegetable oils, nuts, seeds and avocados; the polyunsaturates are obtained from vegetable oils, fish and seafood. Omega-3 and Omega-6 fatty acids are two types of poly-unsaturated fatty acids that can only be acquired through food and are known as "essential fatty acids". Adjust your diet as you require.
Saturated fatty acids: are found mainly in foods of animal origin such as meat and dairy (butter and cheese, for example). They are usually in the solid state at room temperature. Some vegetable oils such as coconut oil, almond oil and palm oil contain saturated fat. Consume limited amounts of them as part of your diet - and try to consume more healthy ones. For example, eating grass-fed beef is better than eating popcorn made in oil.
Trans fatty acids: chemically processed vegetable oils are semi-solid at room temperature and are used to make margarine, fried foods as well as processed foods to increase their taste, texture and shelf life. They are also known as partially hydrogenated oils and should be avoided at all costs.