If you’re still stuck on a low-fat diet as a means to achieve weight loss, you’re making a huge mistake. More and more people are starting to realize the many benefits of including dietary fat in their fat loss diet program, but still there are a few people out there who are avoiding consuming any fat.
Often, these people find themselves ravenous, cold, suffering from dry skin, and not really seeing the weight loss results they were hoping for.
Including healthy sources of dietary fat in with your diet will help promote better overall health and body function, help decrease feelings of hunger while on your diet, as well as help provide energy when carbohydrates are brought lower.
Functioning strictly on protein, while may be a fast way to lose weight, isn’t going to be healthy over the long term.
But, which fats are best to be eating? Most people recognize that saturated and trans fats are the ‘bad guys’ and are the ones you want to avoid.
Learning the various sources where your dietary fat is coming from then poses to be the best solution to being sure you’re getting the right types.
Here is a helpful guide to aide you.
Monosaturated Fat Sources
* Almond oil
* Avocados
* Avocado oil
* Corn oil
* Evening primrose oil
* Hazelnut oil
* Margarine (soft, tub with liquid vegetable oil as the first ingredient)
* Mayonaisse (made with safflower or soybean oil)
* Nuts
* Olive oil
* Peanut oil
* Peanut butter
* Safflower oil
* Sesame oil
* Sesame seeds
* Soybean oil
* Sunflower oil
* Sunflower seeds
Polyunsaturated Fat Sources
* Canola oil
* Cod liver oil
* Flaxseed oil
* Flaxseeds
* Halibut
* Herring
* Mackerel
* Salmon
* Sardines
* Sesame oil
* Sesame seeds
* Tuna
* Walnut oil
Saturated Fat Sources
* Animal-fat shortening
* Beef fat
* Butter
* Coconut oil
* Cottonseed oil
* Egg yolks
* Fatty meats
* Full-fat milk products
* Lard
* Palm oil
* Palm kernel oil
* Tropical oils
* Vegetable shortening
Trans Fat Sources
*cakes
*cookies
*crackers
*pies
*animal products
*margarine
*potato chips
*corn chips
*popcorn
*household shortening
*salad dressing
*breakfast cereal
*candy
*some varieties of peanut butter
So, be sure you make yourself well aware of this list and check for it as you plan your daily menus. You ideally want your fat intake to be at least 15% of your daily total calories, if not more.
Always keep in mind though that as fat intake goes up, carbohydrate intake should come down (protein intake will most likely remain constant, unless you’re overeating in protein in the first place, in which case that’s a whole other problem).
If you just bring your fat intake up without regard to lowering carbohydrate intake, you’ll wind up taking in too many calories and fat gain will result.
It’s a careful balance equation that needs to be dealt with, but when done properly, will yield fantastic fat loss results as well as improving your overall health and well-being.
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