How healthy fats help you lose weight?

If it's been a while since your last diet, you may want to avoid fats for weight loss – but public opinion has changed in recent years and the "good" fats are not just considered an important part any meal, also key to losing weight. As long as you do not do too much, anyway.

The Institute of Medicine recommends getting 20 to 35% of your daily calorie intake in the form of fat. Healthy fatty acids include polyunsaturated and monounsaturated fatty acids, said POPSUGAR Christy Brissette, a dietician and president of 80 Twenty Nutrition in Chicago, similar to those found in fish, nuts, seeds, and other foods. 39 avocado and olive oil.

"Fats are digested more slowly than other nutrients, which makes your food more hearty and more satisfying, which aids in adherence to your dieting," Christy said. "Research suggests that people have a hard time staying on a low-fat diet because they are too hungry, which is why the Mediterranean diet is so satisfying – it includes healthy fats."

According to Brigitte Zeitlin, MPH, licensed dietician and owner of BZ Nutrition in New York, stocking up on nutrient-rich foods helps avoid overeating and snack foods, which will prevent unnecessary calories and lose weight. "Including healthy fats in every meal and snack is a great way to reach your weight loss goals," she told POPSUGAR.

Christy suggests eating full seeds, including flax, pumpkin, sunflower, chia and hemp, as you will have the added benefit of fiber, which can help you feel full and promote weight loss. Likewise, eggs fill up because they are rich in healthy fats and high quality protein.

"It's important, though, to keep healthy fats at the right size because they provide more calories than protein, fruits and vegetables, and I always tell my clients to keep a pre-defined portion of nuts for snacks. afternoon. -to is a pack of 100 calorie pistachio snacks, "said Brigitte." This serving size is perfect for keeping weight loss goals under control, while healthy nuts fats ( proteins and fibers) will satisfy you. "

Brigitte also recommends using olive oil as a dressing or cooking oil and adding seeds, such as hemp hearts, to your oatmeal, your salads and your soups. It is a habit that you will not regret to keep long after reaching your weight goal.