Easy Ways to Reduce Fat in Your Diet ! Saturated fats—the kind found in meat, dairy, and other animal products—are a great source of nutrition. However, like all types of fats, too much of it can be bad for you.
Reducing your intake of saturated and trans fats can help you maintain a healthy weight, lower LDL (“bad”) cholesterol, lower your risk of heart disease, and more.
In this article, we discuss Easy Ways to Reduce Fat in Your Diet , as well as some simple ways to cut back on them in your own diet. Read on to learn more about healthy eating and cutting unhealthy fats from your diet.
Easy Ways to Reduce Fat in Your Diet
Healthy fats are those that come from plants and are mono- and polyunsaturated fats. These are essential for proper nutrition and can be found in fish, walnuts, and avocados for example.
Saturated fats, on the other hand, can only be found in meat, dairy, and animal by-products. Healthy fats contain essential fatty acids such as omega-3 and omega-6 which are important for brain health and proper immune function.
Trans fats are created when polyunsaturated fats are hydrogenated and saturated fats are fried. The end result is a fat that does not contain any essential fatty acids and hence is not healthy.
Healthy fats are important for many reasons:
Although some people think that eating fat will cause them to gain weight, the truth is the opposite- a diet rich in healthy fats can actually help you lose or maintain a healthy weight. Fat helps us feel full longer and controls blood sugar levels, which may prevent cravings.
Studies have shown that healthy fats can improve blood cholesterol levels, which decrease the risk of heart disease. Extra-virgin olive oil contains a large number of antioxidants called polyphenols.
These compounds work with monounsaturated fats to lower LDL (bad) cholesterol and help increase HDL cholesterol levels (good cholesterol).
According to The American Journal of Clinical Nutrition, most adults need about 20% to 35% of their total daily calories from dietary fat or essential fatty acids.
Fat provides essential fatty acids and fat-soluble vitamins such as A, D, E, and K. These vitamins help maintain many vital functions including bone health, skin health, immunity, and vision.
It helps keep you feeling full longer between meals so that you eat less overall during the day. This is why eating more healthy fats are often recommended for weight loss and improved body composition.
Fats are important for every aspect of health: they make up cell membranes, hormones, and other molecules. They also provide energy and insulation.
The body can’t make them (with one exception we’ll cover below), so they must be consumed in food or supplements.
Healthy fats include saturated fatty acids, monounsaturated fatty acids (MUFAs), and polyunsaturated fatty acids (PUFAs).
The two main types of saturated and trans fats are saturated fats found in animal products and tropical fats found in certain plants.
Are found in animal sources, like meat, poultry, and dairy. They’re also in coconut and palm oils. Saturated fats can raise LDL (bad) cholesterol levels.
Trans fats, or trans-fatty acids, are made when liquid oils turn into solids. These fats are often used in packaged foods because they have a long shelf life.
But they’re bad for your health because they raise LDL levels and lower HDL (good) cholesterol levels.
Most saturated fats come from animal foods, including meat and meat products, poultry with skin, lard, butter, and whole milk products. Other sources include palm oil and coconut oil.
Are made by heating liquid vegetable oils in the presence of hydrogen gas and a metal catalyst (hydrogenation).
The resulting product is a solid fat that resists becoming rancid as quickly as non-hydrogenated vegetable shortenings do.
This makes it an attractive option for commercial bakers because it extends the shelf life of baked goods such as pastries, cookies, and other desserts.
Food manufacturers also use partially hydrogenated vegetable oil to make margarine.
Is a form of lipids, one of the four major classes of food molecules. Dietary lipids include triglycerides, three fatty acids attached to a glycerol backbone
-phospholipids, cholesterol, and steroid lipids. The fatty acids that make up dietary lipids can be saturated, monounsaturated, or polyunsaturated
As we’ve discussed, eating healthy fats is important. The following are three healthy ways to improve your diet by including more healthy fats.
Use Canola Oil or Walnut Oil
Both canola and walnut oils contain Omega-3 fatty acids, which have been shown to have anti-inflammatory properties and may reduce the risk of heart disease.
Use MCT Oil
Medium-chain triglycerides (MCTs) are easily digested and used as fuel by the muscles, unlike longer-chain fats that are stored in the body.
This means that you do not gain weight from MCT oil consumed as a supplement. Medium-chain triglycerides (MCTs) are easily digested and used as fuel by the muscles, unlike longer-chain fats that are stored in the body. This means that you do not gain weight from MCT oil consumed as a supplement.
It is best to pair oils that have similar fatty acid profiles. For example, olive oil contains monounsaturated fats, so it is a good oil to use in place of canola oil when you want to reduce your intake of saturated fats.
Easy Ways to Reduce Fat in Your Diet! Now that you have the right tools to identify bad fats, it’s time to decide what to do with them. Try varying the amount of good fat you eat each day.
An easy way to do this is by replacing some of the unhealthy fats in your diet with healthy fats, such as using olive oil instead of butter on your toast in the morning. The more natural you can keep your products, the better you will feel.