Eat fats to lose belly fat!

Some people believe that if you want to lose weight you have to eat lean. This is true in some sense but not entirely. Now, it’s common knowledge that we have to eat a balanced diet to achieve maximum health. This is only possible if we don’t cut on any of the protein, carbohydrates and fats.

Harvard food pyramid, balanced diet

So why fats?


FATS
are very beneficial to health and 60% of the brain is composed of fat. They makes us feel satiated or full for longer periods of time after eating.

It’s a misconception that we have to cut down on fats in order to lose weight. The truth is obesity usually stems from high-glycemic-load carbohydrates such as white bread, white rice, corn flakes, crackers, and most sugary and highly processed foods.

When you try to lower fat to 25% calories, food becomes uninteresting because fat is a flavor conveyor, and it gives a pleasurable mouth feel. Many of the foods are fat-soluble too! If you try to lower it further to 10% calories, which have been recommended by certain diets, most people won’t stay on that, and it’s not necessary at all if you want to eat healthier and lose weight.

smoked salmon salad, fats, lose belly fat


Here are the benefits of FATS:

– source of energy
– building blocks of membranes and hormones
– helps vitamin and mineral absorption
– helps us avoid cardiovascular diseases, diabetes and cancers
– helps us lose weight
– flavor conveyor
– some fats reduce oxidation and inflammation

People today are more health conscious and eat less fat than people from the past decades, but statistics say that obesity and diabetes are more prevalent today. The incidence for these particular conditions have soared in our generation.

obese womanWoman in Motion by SCR / CC BY-SA 2.0

So how is this happening?

There is a negative connotation of the word “fats” and it’s been linked to health conditions such as arthritis, heart attack, diabetes, obesity, some cancers, etc. That’s why some health conscious folks choose low-fat or fat-free alternatives. The truth is tho that a lot of these have added sugar to make up for the lost flavor. And sugar makes us fat and makes us addicted to its effects thus making us eat more sweets and get fatter in the process. Long story short, it doesn’t mean that if we eat less fatty foods it’s better for us. Those alternatives most often have more calories than foods that we consider to be fatty.

In fact, most people don’t realize that your body adapts easily to burn off the kinds of foods that you eat regularly. So in concept if you eat fat regularly, you will lose weight because your body will burn more fat. Good fats in turn help decrease the effects of bad fats.

 

So the bottom line is we need fats but what kind tho?

 

The good and the bad…

Sephiroth vs. Cloud, good and bad fatsOtakuthon 2014: Sephiroth vs. Cloud by Pikawil / CC BY-SA 2.0
Lol love this pic.. FF fan here! Eherm.. subtlety man!

GOOD FATS

Monounsaturated fats include plant-based oils like olive oil, nuts like almond, cashews, pecans and pistachios, seeds, non-hydrogenated margarine and avocados. They help reduce cholesterol in the blood preventing stroke and heart diseases. They also contain some nutrients and the antioxidant Vitamin E.

avocado salad, lose belly fat

Polyunsaturated fats include Omega 3 and Omega 6 fats.
Omega 3 fats is found in fatty fish like salmon, sardines and mackerel. It’s also found in walnuts, flaxseed, flaxseed oil, canola oil, soybean oil and some soft margarines.
Omega 6 fats is found in safflower, sunflower and corn oils. It’s also found in pecans, almonds, Brazil nuts, sunflower seeds and sesame seeds.

Polyunsaturated fats lower triglycerides which is a type of unhealthy fat and reduces blood pressure. They play an essential role in blood clotting and inflammation.

salmon, lose belly fat

We can only get Omega fats from our diet so if we don’t get them, we develop a deficiency and get sick. Be mindful tho that we should balance out our Omega 3 to Omega 6 intake. Omega 3 has an anti-inflammatory effect while Omega 6 is the pro-inflammatory. Inflammation is vital to survival but excess inflammation can lead to an increased risk of heart disease, metabolic syndrome, diabetes, arthritis, Alzheimer’s, many types of cancer, etc.

The ratio of the Western diet today has a whopping 16:1 Omega 6 to Omega 3 ratio compared to hunter-gatherers at 2:1 to 4:1, while the Inuits had a ratio of 1:4 because of their high fish diet. All these populations have excellent health and didn’t suffer from chronic diseases that the Westerners have.

Plant based oils like olive oil are ideal for salad dressings. Olive oil has a very high nutrient profile and it’s good at lowering LDL (low density lipoprotein – bad cholesterol) while raising HDL (high density lipoprotein – good cholesterol). It also has a high smoke point at 405ºF or 207ºC, well above the ideal temperature for frying food (356ºF or 180ºC). That is if you’re using high quality (low acidity) extra virgin olive oil. Be aware tho that some plant-based oils are not ideal for high heat cooking as they oxidize faster at lower temperatures which leads to unhealthy cells and enzymes when consumed and can cause cancer. Avocado oil is the best in high heat cooking with the highest smoke point at 520°F or 271°C, and is high in Vitamin E.

BAD FATS

These are the fats to avoid and are most likely associated with heart diseases, cancers, diabetes and other chronic diseases.

Saturated fats are found in the fatty parts of animals and poultry skin, higher fat milk, cheese, yogurt and palm kernel oils.

raw meat, saturated fat

Trans fat is made up of liquid oil changed into a solid fat. It adds texture and flavor to food. It’s found in commercially baked goods, fried foods, processed salty foods and convenience foods including frozen foods. These fats are linked to cancers and they increase the LDL (bad cholesterol) and decreases HDL (good cholesterol). Besides increasing cholesterol they also increase the risk of diabetes and promotes insulin resistance. Trans fat naturally found in food is different from manufactured trans fat and doesn’t increase your risk of heart disease.

commercially baked goods, trans fats

So I’ve tackled the different fats that we need to eat if we want to burn belly fat faster and lose weight, supplement our body with nutrients, keep our heart and brain healthy, and help fight oxidation, inflammation and the other effects of harmful fats. As much as possible, we should limit eating harmful fats if we want to avoid getting chronic, debilitating diseases, and if we want a flat belly to boot! 😀

Want to fulfill your dietary needs? Take some of these:
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Omega 3 Fish Oil Supplement, 180 Softgel Capsules – Lemon Flavor, Essential Fatty Acids, Triple Strength, Burpless, 800mg EPA, 600mg DHA 100 % Natural

Nature Made (One a Day) Fish Oil, 1200mg 120-Count

Food for thought:

Fat for Fuel: A Revolutionary Diet to Combat Cancer, Boost Brain Power, and Increase Your Energy

I’ve been getting questions as to how long it will take to get the tight abs or reduce belly fat significantly but it all depends on a lot of factors which I talked about in my How to lose belly fat and get abs! BETTER RESULTS FAST!! post like your lifestyle, stress level, hydration, exercise, diet, sleep, motivation, BODY SIZE (which is very important to consider as well), etc. If you work hard in every aspect you will surely achieve flat abs in less time!! You can actually see a great improvement in a week if you adhere to my tips.. You can achieve great abs in a month, 2 months or so but you have to be consistent and motivated! 🙂

Thoughts, suggestions, questions or whatnot?? I welcome everything so feel free to leave any comments below if you find anything worth mentioning or worth talking about. I’d really appreciate it! Thanks!

Please share, like and bookmark my post if you liked my content! And do subscribe!

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20 Replies to “Eat fats to lose belly fat!

  1. Avacados are just the best kind of health food. They are scrummy and don’t make you fat ! I eat avo. every single day of my life. On toast in the morning crushed with aplle cider vinegar and salt and pepper. Delicious. And with my lunchtime salads. Just cut the avo in half and spoon it out.
    Salmon too is a great health food. Ask the beers up in Canada. Sliced Salmon with salad and boiled Salmon with vegetables for dinner. Can’t beat the two above-mentioned foods as part of a healthy diet.
    Also agree big-time with not cutting down on protein.
    Enjoyed your post very much and will certainly take a closer look at those Omega 3 supplements.

    1. Hey!! Thank you so much for your wonderful comment! I love all kinds of fruits, veggies and fish as they are very healthy and make you full and satisfied longer! I appreciate you taking the time to read my post and I’m glad you enjoyed it! 😀 Omega 3 is very important for a healthy heart and a sound body and mind. It helps combat the effect of bad trans and saturated fat. It also has its anti-cancer effects so it’s a must for everybody! 🙂 The link to the omega 3 supplement is just at the bottom of the post. Just click the widget. 🙂

  2. Great post. From my personal experience I can tell that eating good fat does not make you fat – it is quite the opposite. Moreover you feel full and satisfied longer so you don’t have to snack in between your meals.

    1. Yea! That’s also one of the reasons why you don’t get fatter with good fats, besides helping to burn the harmful fats, you will be full longer and decrease your cravings for unhealthy snacks or sweets if you eat them regularly.

  3. This is a great post!!!!!!!!! Those pictures are relevant and beautiful. You would do better to add some links to research evidence e.g from scientific journals to add credibility to your content. All the best friend.

  4. Wow, a well-researched content, I am a bodybuilder and I always voice out that fats ain’t bad, matter of fact without them you can’t even build muscles properly, I think the word fat is linked subconsciously to us as something bad which is NOT, media has done a great job rooting that idea to us but it’s time to dust myths off and live long and healthy.

    1. Thank you! You’re right.. some fats aren’t bad and are actually healthy for us.. crucial components of a balanced diet! There are fats tho like saturated and trans which you should definitely avoid at all costs! I talked about the good and bad fats in this post if you wanna check that part out. Good thing that good fats also lower the effects of the harmful ones! 😀

  5. Hi,
    I love the way you have put everything into detail,i am in the process of trying to lose my belly fat.
    The diagram you have done is great i am going to stick that on my fridge for encouragement:)
    How long would you say it takes for the belly fat to go?
    Have you heard of green coffee?i think i will also look into getting some of that too.
    This has been a pleasure to read, if you have anymore ideas i would love to hear them:)

    1. Same! I was also trying to lose my belly fat but right now I’m in hiatus bec. I’m prioritizing writing for this website right now. 😉 About how long it will take for the belly fat to go, it really depends on a lot of factors like your size, diet, consistency, perseverance, exercise, stress level, etc. But you can lose a significant amount of fat in as little as a week if you put much effort into it. I haven’t heard of green coffee but it might help with losing fat. Make sure to read the reviews about it before trying it out for side effects and effectiveness. I’m so pleased that you loved reading this post. I will try my best to put out enjoyable and informative content for my readers. I really appreciate you leaving a comment and good luck with your goal! 🙂

  6. Hello and thanks for sharing, you have a well detailed post with tons of good information, it really shows that you know your stuff when it comes to creating a healthy lifestyle.Eat fats to lose belly fat now this is a good one. It is pretty amazing how you laid your post out with clear directions how to go about this. Your readers will be very happy they found your post. Great job.

    1. Oh thank you so much!! Your comment warms my heart! 😀 I do work hard to make my posts enjoyable and well-written! Glad you liked it! 😀

  7. Hey Irischelle!

    I really didn’t know that eating good fat can actually help burn fat in your body faster.

    That’s nice! Not all fats have to be bad, right? 😉

    The thing is that bad fats are so yummy, that it’s quite difficult, at least for me, to stop eating them. So, I’ll just try to reduce the dose and exercise more so that those abbs pump out lol

    Thanks for sharing this helpful information!

    All the best!

    1. No problem man! 😀 Yea fats can be soo healthy and good for you if you choose the right ones! 🙂 And taper the amount of bad fats and you’ll get used to it. I don’t like meat anymore like before. I’ve been eating healthier and I feel soo much better! 😀

  8. Hi, I heard about this subject but I have never read an article about it. I have been doing intermittent fasting for 9 months now and I try losing more fat.
    Do you think that I should eat health fats in my first meal or the second meal?

    1. I do calorie restriction myself and I’ve lost a couple of inches on my waist line. I felt better because I feel like I’m not overloading my body with excess food. But I don’t starve myself tho like other people who try that and I choose healthier options. I think all diets have their own pros and cons. But with respect to your question, I think you should definitely include healthy fats. They’re one of the main food pillars of a healthy diet besides protein and carbs. If you’ve read my article, they will actually help you lose weight faster since they have different effects on the body, and get the vitamins and nutrients that you need. Eating less should definitely incorporate eating healthier to compensate for it. I don’t think Soylent is that harmful but I wouldn’t go over a few weeks on its own just to be on the safe side. Go ahead and try it if you’re interested and good luck with your endeavors. 🙂

  9. Wow! As soon as I write this comment, I am bookmarking your page. I appreciate the time and work you have put into this to get me this information. It’s straight and to the point and doesn’t leave anything out. Maybe I missed it or maybe it was lumped in with the yogurt, but what about butter. I love butter. Everything in my life is butter. I hate margarine. What do you suggest. Maybe you could write a post about the effects of butter. Let me know if you do.

    1. Hi there!! I’m excited to get my very first comment! 😀 Reading your comment uplifted my spirit a little as I feel a little discouraged today. 🙂 Good substitutes for butter are olive oil, almond/peanut butter and coconut oil. Olive oil is good for stir fry, salads and baking. It’s high in calories but it’s beneficial for the heart coz it’s full of UNSATURATED FAT! 😀 You can also use it in mashed potatoes. Almond and peanut butter can be used in toast and bread spreads. They’re delicious and are more nutritious than butter. Coconut oil is also good because it’s like butter. It has antimicrobial and antiviral properties. Plus! It raises the HDL (good cholesterol). It’s made up mostly of saturated fat but what’s different with coconut oil is that it has a mix of short and medium chain fatty acids which doesn’t have the same effect on your LDL (bad cholesterol). I would still suggest using more of my other suggestions as coconut oil can still raise your LDL. Coconut oil and olive oil has a smoke point of 350F and 190F so keep that in mind when you’re using them for stir frys or whatnot. 🙂

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