So, they lied to us? Isn’t fat the number one enemy of flat bellies and graceful figures? Exactly. They have all been put in the same basket when they are far from being alike. It is even impossible to lose weight without them! “In addition, combining (good) fat and (good) sugar stabilizes blood sugar levels, a good guarantor of appetite suppressants and anti-cravings», Explains Marie-Caroline Savelieff, dietician nutritionist. Indispensable for metabolism
How much should I consume?
Fat should represent 35 to 40% of our overall calorie intake, she continues, at about 10% saturated fat, 15 to 20% omega-9, 4% omega-6 and 1.5 % omega-3. Concretely, 1 to 2 tsp. tablespoons of fat per meal, or the equivalent of 6 tbsp. tablespoons of oil per day, ”she explains. Mistrust: apart from this visible fat (consciously added to the diet), there are also hidden fats (which we do not see), which are often bad.
We consume up to twenty times too much saturated fat (fatty meats and cold cuts, dairy products) and omega-6 (sunflower oil, corn), and not enough omega-3 (Salmon, walnuts, linseed oil, chia seeds) and 9 (lawyer, hazelnut, olive oil). Finally, trans fatty acids – or “partially hydrogenated fat” on labels – would cause heart attacks and breast cancer. They are found in low-end industrial products: cookies, pastries, filled chocolates, ready meals, chips, etc. They are already banned in restaurants in New York! They appear during the industrial process aimed at solidifying vegetable oils, or at the last stage of their refining. To avoid them, we must give up these processed foods.
Fat can help you lose weight
All fats provide 9 calories per gram (compared to 4 calories for 1 gram of sugar or protein). Even good, they should therefore not be consumed at will. “It is not a question of eating more fat, but of moving towards good fats, easier to burn and which help to feel full,” adds our expert. In addition, the body gets used to using fat for fuel, instead of carbohydrates.
Balance sheet: we burn more fat every day. More good fats also means less cholesterol, triglycerides, diabetes (better insulin activity), inflammatory pain, fatigue … And it is a guarantee of beautiful skin. Finally, “by opting for quality vegetable oils and raw or undercooked preparations, goodbye to digestive difficulties linked to cooked fats”, she concludes. On the other hand, cooked cream and butter are very indigestible.
Read also:
- How to eat less without being hungry
- I rebalance my fat intake
- Sugar, salt and fat: why are we addicted?
- The French lack omega 3
- More omega-3 and less omega-6 to lose weight
