How to achieve weight loss–low fat cooking – is this the solution?
To understand low fat cooking you have to know something about fats. Fats can be divided in 2 groups – good fats (unsaturated fats) and bad fats (saturated fats). It is obvious that it is good to avoid bad fats and to eat good fats.
Bad fats can be found in :
– Fatty meats – pork, lamb, chicken, beef.
– Dairy products – full fat whole milk, cheese, cream, butter, palm kernel and coconut oils.
– Margarine, cookies, crackers, pastries.
– Fried food.
Good fats function :
We need small amount of good fat for energy and to absorb fat-soluble vitamins such as A, E, D, and K. the hint is to consume small amount of good fat. It is enough a spoonful of olive oil on your salad, some nuts, salmon or tuna – this is perfect way to start increasing healthy fats.
While you increasing healthy fats you can decrease bad fats – for example replace red meat with fish once or twice a week. This has double effect on your body – you take good fat and decrease bad fat – and you can do this every day, or how often you like.
Try to eat one or two servings per day from healthy foods :
– Oils – olive oil, flaxseed oil, walnut oil.
– Avocado.
– Fish – tuna, salmon, mackerel, herring, trout and sardines.
– Nuts – almonds, walnuts, pumpkin seeds.
Fast tips to increase good fats
Instead of cheese add a few pieces of avocado to your salad. You will get the same rich taste, but it will come from monounsaturated fat, which can increase your level of healthful, HDL cholesterol. Avocado also is rich of vitamin E, potassium, iron, and magnesium.
Replace steak with tuna steak.
Add a handful of nuts to your salad and it will become nutritional meal.
Putt flaxseed oil in dressing for veggies or salad.
Put some almond butter on slice of apple or on celery stalk. The fat and the protein in the almond butter will give feeling of hunger satisfaction.
Some spoons of flaxseed in cereal or juice. Flaxseed is rich of fiber, lignans – antioxidants and phytoestrogens that may inhibit breast cancer.