Which 3 types of body fat are the most important to lose weight? Did you know you can “get fat and overweight” from just eating carbs and protein? This type of fat is a result of eating more calories than you burn, and it is known as body fat. We often confuse this with dietary fat, which is a wholly different thing. You need body fat to insulate and protect your organs. You need it to transport vitamins A, D, E and K throughout the body. You need it as a reserve energy store – you just do not need as much as some of us have! Therefore, we have weight loss plans to help you on your journey. Find the best 3 types of body fat for weight loss and change your life. Read on and find out more.
Dietary Fats About 3 Types of Body Fat
The American Heart Association recommends we get 20% to 35% of our calories from fat. Really? It’s true! However, and here’s the skinny, all dietary fat and body fat are not created equal. The best kind to consume is in the classification of unsaturated fat. These dietary fats work to decrease the bad LDL cholesterol in the blood while improving the good HDL cholesterol. And this helps to reduce the risks of clogging up your arteries and assists with overall health increasing the effectiveness of your weight loss efforts.
Saturated Fats and Trans Fats
If you are on a weight loss program, and even if you are not, avoid saturated fats and trans fats in particular. The saturated fats group should be cut to around 7% of your daily intake. The trans fats group becomes nasty little pests clogging arteries once they enter your system. Trans fats have even been linked to colorectal and breast cancer. This is the gunk added to fat during commercial processing to extend the shelf life! Also, if the packaging says “zero trans fat” it can still, by law, contain up to half a gram per serving.
What Are Saturated Fats?
Along with trans fats, saturated fats belong to a group of unhealthy fats you should avoid. You can recognize them easily because the fats are most often solid at room temperature. A big number of saturated fats are contained in red meat, butter, cheese, palm, and coconut oil.
Unhealthy saturated fats are related to risks of serious diseases such as heart attacks and strokes. Furthermore, they are also connected with gaining weight regarding the fact the fats contain 9 calories per gram of fat. It is almost more than twice the amount in carbohydrates and protein. If you really want to know which 3 types of body fats should help you with losing weight you shouldn’t forget this important fact.
Making Your Diet Healthier Without Saturated Fats
Avoid eating processed meat such as sausages, bacon, cheeseburger, etc. The best substituents are skinless chicken and fish. Replace whole-fat milk and dairy products with low-fat milk, yogurt, and cheese. Try to get inspiration from Mediterranean cuisine and use olive oil instead of butter. Involve in your diet more vegetables and fruits, whole grains, and other foods without a high amount of saturated fats.
How Can Saturated Fats Affect My Health?
You should keep in mind that the limit for daily intake of saturated fats is less than 7% of your calories. However, your body needs fats for energy, movements, and other functions. All fats in baked products and fried foods influence the health of your heart and have fatal consequences for your veins.
What Are Trans Fats?
First of all, it is necessary to say we should divide two types of trans fats. The first group is called naturally-occurring and it contains products from milk and meat. The second one is called artificial trans fats. Artificial trans fats are created during the chemical process when the hydrogen is added to liquid vegetable oils to make them solid at room temperature.
Companies usually use oils with trans fats because they are cheap and gives food taste and texture. It’s easy to use the oils many times for deep-frying and therefore fast foods and restaurants use the oil many times for a long time.
Can Trans Fats Influence My Health?
Trans fats definitely belong to 3 types of body fat and unfortunately contribute to a risk of stroke and heart diseases. They belong also belong to major aspects that cause an incredible increase in your bad LDL cholesterol and down the crease of good HDL cholesterol. Also, they are suspected to be responsible for developing type 2 diabetes.
Eating of doughnuts, sweets cakes, cookies, frozen pizza, french fries, muffins, pies, margarine, and other similar spreads can negatively influence your health. If you rely on homemade meals stay away from partially hydrogenated vegetable oils. You should buy naturally-occurring non-hydrogenated vegetable oils such as sunflower, olive, safflower, or canola oil. If you have to eat out simply ask what kind of oil they use.
Saturated fats are supposed to be liquids at room temperature and they are based on plants. They are part of 3 types of body fat and if you desire to lose weight you should know about them. Vetagable oils, olives, some fish, nuts, and seeds belong to this group. There are two main types which are monounsaturated and polyunsaturated fats.
These fats have a positive effect on your cardiovascular system when they are eaten in moderation and when they replace trans fats and saturated fats in your diet. If you deal with blood sugar troubles or need to control your insulin level involve them in your daily menu and improve your health with these natural sources. The monounsaturated fats are contained in seeds, nuts, olive oil, canola oil, avocado, safflower oil, sesame oil, and peanut oil.
Always keep in mind that even the monosaturated fats are like the rest of the fats and they contain 9 calories per gram of fat. Therefore, you should not use them too much.
The human body is not able to make and polyunsaturated fats are essential for the function of bodies. For blood clotting and basic functions of muscles, they are crucial. This type of fats are divided into two groups and we call them Omega-3 and Omega-6 fatty acids.
Natural sources of Omega-3 fatty acids are fatty fish such as mackerel, salmon, tuna, sardines, and trout. Also, they are contained in many seeds especially in flaxseed, chia seeds, sunflower seeds, and hemp seeds. From oils, the most important ones are sunflower oil, safflower oil, and canola oil. And if you love nuts there is good news. The walnuts are rich in Omega-3 fatty acids.
You can find Omega-6 in vegetable oils for example in sunflower, walnut, soybean, safflower, and corn oil. Eating too much or replacing saturated fats with sugar or processed food can’t reduce health risks. The best recommendation is to eat less and keep diversity in oils.
Health Benefits of Omega-3 Fatty Acids
The unsaturated Omega-3 fatty acids belong to a good group of 3 types of body fat. They are beneficial for your health and their natural sources provide you a wide range of tastes to enjoy every meal. Their effect on our metabolism and body functions is powerful and if you increase your daily intake of these fatty acids you will be surprised how you can improve your physical condition.
This group of fats is linked to significant prevention of colon, prostate and breast cancer. If you feel depressed or suffer from any type of depression or anxiety you can reduce the symptoms by higher consumption of natural sources of Omega-3 such as fish oil. For women who deal with menstrual pain every month the higher intake of the acids will help to reduce the consequences of their period upcoming. And you are planning to have a baby or if you are pregnant you should rely on these fats as well. According to many studies, they can help you to get rid off the postpartum depressions. If your kid so any kind of sports it’s a great idea to adopt natural sources with Omega-3 fatty acids in a diet to prevent asthma.
Should I Take Omega-3 Supplements?
If you can’t consume Omega-3 fatty acids in the natural form at least twice a week you can rely on supplements. They are a good option if you can’t eat fish and seafood for some reason. There are tons of products made from fish and krill. For those who are vegans or vegetarians, there are offered products created from algae on the market. Always read reviews before buying any supplements and count on good and well-known brands.
How To Use 3 Types of Body Fat To Weight Loss?
The 3 types of body fat mentioned above help you to focus more on what you eat. You should keep in mind that all fats, and it doesn’t matter if they are bad or good, contain 9 calories per gram and eating too much of them can contribute to getting weight. Therefore, it’s recommended to consume them less than more and keep variety in a diet.
Saturated fats and trans fats are harmful to your body and are linked to possible risks of cardiovascular and heart diseases. There are lots of ways how to replace them with healthier variants and still keep your diet tasty with various flavors. Unsaturated fats provide your body with lots of positive benefits and help your muscles grow after every workout. Fats are part of a diet and our bodies need them to stay healthy and strong. Fats are used for the proper function of muscles and body parts and they are also used for energy and the possibility to move.
If you desire to lose weight you shouldn’t omit fats. They are crucial also for our brain functions. We simply need a varied diet. Eat low-fat milk and yogurt with fresh fruits and vegetables for your breakfasts and snacks and add some granolas, mueslis, seeds, coconut, and nuts. For the lunch prepare fatty fish or skinless poultry or lamb with whole grains such as quinoa or buckwheat. Your dinner keeps simple and prepares a salad with shrimps or low-fat cheese. You should stay on a balanced diet and do not rely only on omitting bad fats.
Add at least 30 minutes of fast walking, yoga, dancing, jogging, or cardio workout every day to obtain your dream figure. The results will be visible faster if you will do exercises as well as relax and allow your muscles to grow.