Indispensable to the body, Fatty substances provide energy and help regulate body temperature. They provide essential fatty acids and allow the absorption of vitamins … Let’s learn to distinguish between good and bad fats.
the small step slimming The next step is to learn how to choose the fats you eat. They titillate our taste buds and make our food… BETTER!
But whether natural or added, animal or vegetable, fats should not occupy too important a place in your diet.
Good fats and bad fats
For some time now, unsaturated fatty acids have had a reputation for being good for everything: the heart, neurons and even morale! This is not always true, remember that among the good fats, we find the skimmed milk, the tofu, poultry or fatty fish and, of course, vegetable oils.
Bad fats are often more of animal origin: butter, sour cream, fatty cheeses, whole milk, red meats. It is not a question of eliminating them but of reducing the amount in your diet.
The consumption of lipids, and especially those that contain essential fatty acids, is essential for growth and the integrity of the skin.
Here are some basic tips for well distinguish the good of the bad fats:
- Avoid consuming cooked meals heated in the microwave.
- Do not take more than one dairy product per meal: grated Gruyère cheese, cheese or yogurt.
- Remember to read the nutritional information on the labels (not very exciting, of course, but useful!) And remember them. different denominations fats on the labels: lipids, fatty acids, cholesterol, added fats, phospholipids, etc.
- Vary the consumption of foods by favoring them lean and rich in complex sugars and proteins.
- Always prefer vegetal oils fats of animal origin.
How to replace the most fatty foods?
Breakfast
Choose bread, wholemeal or cereal … You can garnish it with a little sugar-free jam or agave syrup. Eat the pastries occasionally, once a week… maximum!
Meat
You can replace it with fish or eggs, which are also very high in protein. Select the leanest pieces of meat such as rump steak, sirloin or even skinless poultry, veal and opt for low-fat cooking (grilled, non-stick pan, foil).
It is quite simple to identify an oil containing rather “bad fats”. These are oils that are solid at room temperature. They should therefore be avoided. For example: vegetaline made from coconut oil, lard (pork fat), palm oil (commonly used in biscuits, etc.).
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Cheese
Orient your choice on fresh or soft cheeses such as goat cheese, feta, mozzarella, camembert with 40% fat.
The desserts
To end your meal on a sweet note, favor plain lean dairy products (sweetening them with fresh fruit) or fruit taken alone.
The sauces
Prefer sauces made with 0% cottage cheese, white snow, chives and parsley. For the hot version, consider mustard, sauces made with white wine, herbs and mushrooms.
How to better choose your vegetable oils?
All oils contain 100% lipids. But they have two main advantages: first, each oil has a unique composition and then all the oils provide essential fatty acids that our organism cannot synthesize.
Walnut oil for gourmets …
Rich in omega 6, it is one of the rare oils to provide omega 3. On the other hand, its vitamin E content is low. Used only as a seasoning, walnut oil brings the particular nutty taste to all your raw vegetables and salads. You can also incorporate it in the preparation of your cakes, it will give them an original flavor.
Rapeseed oil, the health ally …
Rich in essential fatty acids, it offers a good ratio between the proportion of omega 3 and omega 6. This clever natural dosage makes this oil a health food par excellence. Reserved for seasonings and neutral in taste, rapeseed oil enhances the flavor of your food. So mix it with other oils like olive oil.
Sunflower oil… anti-cholesterol!
It is rich in vitamin E and omega 6 but also low in saturated fatty acids. Very useful in the prevention of cardiovascular risk, sunflower oil helps lower bad cholesterol levels. Its neutral taste and nutritional properties allow you to use it both heated and cold, to season your dishes or prepare your cakes. It is also perfect for all your fried foods (to consume very moderately of course!).
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Olive oil, champion of taste!
It is one of the main sources of fatty acids. Combined with a diet rich in fruits and vegetables, olive oil also plays an essential role in the prevention of cardiovascular disease. With its more or less fruity taste, it goes wonderfully with all salads and is also used to season all hot dishes. It will obviously bring the Mediterranean sun there.
Peanut oil… to avoid!
It is the one that we find most often on our plates but also the one that arrives at the bottom of the list when it comes to health and line! Peanut oil is rich in saturated fatty acids, low in omega 3 compared to its neighbors and is therefore of relatively low interest.
Selecting the right fats for weight loss is one of the 10 small slimming steps that we recommend that you take to trigger your weight loss. You can find the others in our free weight loss program below.
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