British nutritionist Abby Langer spoke about foods that contain healthy fats – it turns out that they help you lose weight. What should you add to your diet?
Nuts
Nuts are considered a very high-calorie food, and therefore, according to the calculations of scientists, the size of the daily portion should not exceed 18 nuts, which is about 170 calories. However, research shows that people who eat more nuts have a lower body mass index than those who completely deny the product. Scientists have proven that only 40% of the fat in almonds is digested. The remaining 60% are excreted from the body, not having time to go through the stages of splitting and absorption. That is, almonds are satiating and at the same time not a supplier of unnecessary calories, which is why they are so good for snacks.
Coconut oil
Recent studies have shown that coconut oil can speed up your metabolism and help you burn up to 120 extra calories per day. If your goal is to reduce your total calorie intake, but you are not ready to drink a tablespoon of oil a day, then just train yourself to cook porridge with the addition of not butter, but coconut oil. Dr. Bruce Fife found that coconut oil contains 10 types of fatty acids with an average carbon chain length. Each of them is a nutrient in itself and also stimulates the absorption of vitamins and minerals from other foods.
Avocado
Avocado is another food that nutritionists advise to use in place of butter. The fact is that avocados are made up of easily digestible fats, while also containing healthy fats, fiber, and vitamins A, B, C, D, E, K, and P. Overweight people who eat half an avocado for lunch feel less hungry after 5 hours than those who do not.
Salmon
Salmon is rich in omega-3s – the most important polyunsaturated fatty acids for humans, which can only be obtained from food. The daily intake of vitamin D is contained in 120 grams of this fish, at the same time, the product is not very high in calories (only about 140 kcal per 100 grams). Salmon caviar is also useful: it contains a lot of iodine and “good” cholesterol (1,5-14%), besides, caviar does not contain carbohydrates at all.
Grass-fed oil
Grass-fed butter is made from the milk of cows that are fed only grass, not soy or fodder corn. Thanks to this, there are no harmful fats in the butter, and it helps to normalize cholesterol levels.
egg yolks
Contrary to popular belief that egg yolks contain cholesterol, which provokes heart disease, some researchers insist: our body needs yolks! They actually induce feelings of fullness, which should (in theory at least) reduce overeating.
Beef
Most experts agree that you can lose weight on a low-calorie diet, whether you only eat vegetables or prefer meat. Grass-fed cows are lower in fat and calories.
Hard cheeses
Studies have shown that those people who include dairy products (including cheese) in their diet are less likely to be overweight and obese. What’s more, it has been found that the fatty acids found in some types of cheeses can speed up metabolism and promote weight loss. Well, this is a good reason to order yourself a pizza with an extra portion of Parmesan …