Many believe that in order to lose weight, you need to remove all fatty foods from the diet, based on the logic that they are more caloric, and therefore harmful to the figure. Meanwhile, fat fats are different: there are useful fats that should be included in the healthy diet of each person. About “the right” fats, necessary for our body, and which are useful to losing weight, Lagshin will tell.
1. Pork fat
It is known that lard is a very high-calorie product, as it is fat in its pure form (it is 90% fat). Nevertheless, fat is beneficial even for those who lose weight. So, this product contains vitally important to our body vitamin F, as well as essential fatty acids. This animal product is useful for the heart, kidneys and blood vessels, prevents the development of atherosclerosis.
For a figure, fat is useful in moderation – no more than 30 grams per day. The optimal option – salted or boiled fat, but fried, for example, in the form of squash, it is better to exclude from the diet.
It is important!
Correctly choose bacon: only in proven places, and only fresh bacon. The old fat can be determined by the yellow color of the product, as well as by the thickness of the fat layer – well, if it does not exceed 4-5 cm: this thickness indicates that fat is obtained from young pork.
Avocado is one of the most nutritious fruits. It contains more than 20 vitamins and trace elements, and less than 1 gram of sugar. Avocado is useful for losing weight: due to the high fiber content, it quickly quenches the appetite. This fruit is rich in Omega-3 acids, and also lutein is good for the eyes.
Avocados are useful only if it is a ripe fruit. To determine the ripeness of the fruit, lightly press it with your finger: if the fruit is soft, the dent remains for a while, it means that the fruit is ripe. If you have already cut the fruit, pay attention to the pulp: it should be soft, consistently resemble butter, well spread on bread.
3. Fatty cottage cheese
The majority of slimming people prefer non-fat cottage cheese, whereas fatty cottage cheese has a much greater benefit without harm to the figure. Low-fat curd, as well as other dairy products, is less balanced in its composition and practically does not bring any benefit. Moreover, the milk fat contains linoleic acid, which helps burn fat in the body.
In the production of low-fat cottage cheese, it undergoes heat treatment to remove milk fat, which causes a decrease in the amount of fat-soluble vitamins. So, from fat-free cottage cheese, calcium is practically not absorbed.
In addition, products from which milk fat is removed , lose their taste, so manufacturers often add various fillers and sugar to them.
In order not to harm the figure, use not more than 100 grams of fat cottage cheese. Combine it not with sour cream or sugar, but with vegetables and herbs.
For example, you can make a mixture of cottage cheese and greens for sandwiches. In cottage cheese, add 1 clove of garlic, ground with salt and pepper, and finely chopped green leaves (eg, cilantro and parsley).
Nuts – very high-calorie foods: in a small handful of walnuts contains about 600 calories. However, this calorie content should not frighten those who follow their figure – this caloric content indicates a high content of polyunsaturated fatty acids. Nuts are unique in that they contain just three types of fatty acids: Omega-3, Omega-6 and Omega-9. These healthy fats do not contain cholesterol, are useful for the work of the heart.
This is useful!
Nuts – a good snack, because even a small handful quickly quenches the appetite. However, we are talking about nuts that have not been thermally processed. Exclude from your diet fried salted or sweet nuts – this is an empty meal.
5. Fish of fatty varieties
Fatty varieties of fish (mackerel, salmon, trout, herring, salmon) are rich in high quality protein with a low content of saturated fats, as well as Omega-3 fatty acids. Fatty fish is useful not only for digestion and cardiovascular system, but also for the skin.
For example, fatty fish can be baked with vegetables in foil. On the foil sheet, put the zucchini, cut into thin circles, finely chopped red onion, pour olive oil, sprinkle a little and pepper. On the vegetables, lay a salmon fillet without skin, sprinkle it with lemon juice and olive oil. Put the finely chopped tomato and dried oregano on the fish. Seal the envelopes, put the baked in a preheated to 200 degrees oven for 20-25 minutes.
6. Olive oil of cold pressing
Olive oil is a source of healthy fats, antioxidants, vitamins E and K. It is a useful product for strengthening the cardiovascular system and improving the digestive system. Due to the high content of oleic acid, it is absorbed better than, for example, sunflower oil.
It is important!
To get the most benefit from olive oil, choose the first cold pressed oil. Since the oil is quite caloric, use no more than 2 tablespoons a day to preserve the harmony of the figure.
Natural butter (a product made from cow’s milk, without vegetable fats and various additives) is the source of the healthy fats that our body needs. It is well absorbed by the body, it has a high nutritional content. Along with fish oil and liver it is the best source of retinol, which is not found in vegetable oils, it also contains omega-3 fatty acids, calcium, vitamins E, C, B.
When heated, the butter loses most of its useful properties. Therefore, for frying it is better to use ghee – it is more resistant to heat.
Many people consider pork to be the most fatty meat. Indeed, ribs, bacon, pork sausages, brisket are very high-calorie foods with a high content of saturated fats, which it is better to exclude from the diet for those who follow their figure. Nevertheless, it is the lean pig meat that is one of the best for dietary nutrition, since pork is very well absorbed by the human body. In addition, it is a good source of B vitamins.
The daily rate of pork, safe for your figure, is not more than 200 grams. The most dietary part of pork is a scapula and a tenderloin without fat.
9. Liver of cod
The liver of cod is a storehouse of fat-soluble vitamins and useful fat. So, this is a true champion in the content of retinol (100 grams of the product contains its five-fold daily rate), and the cod liver is rich in vitamins D (ten daily norms in 100 grams), E and C.
With the liver you can make tasty and useful canapés. Slices of wheat bread without crust fry in butter. On a warm bread lay the liver of cod, chopped olives and greens.
The fatty foods listed here will help to lose weight only if you do not consume them with carbohydrates.