Our bod­ies require a cer­tain amount of fat intake for proper phys­i­o­log­i­cal func­tion of the body. The right kind of fats can help to pro­tect from heart dis­ease, man­age body cho­les­terol lev­els, keep skin healthy, pro­duce hor­mones and reduce inflammation.

[Related arti­cle: Foods to avoid when dieting]

Monoun­sat­u­rated Fatty Acids (MUFAs) 

Foods which are rich in MUFAs are nuts,  avo­ca­dos and canola and olive oils.  These most com­mon fat type in our diet and they help con­trol hunger and blood sugar, says Wendy Bazil­ian, R.D., coau­thor of The Super­Food­sRx Diet. Plus, they may turn on genes that trig­ger fat burn.

Daily goal*: Up to 30 per­cent of your daily calo­ries, or about 60 grams, can come from fat, and MUFAs should make up the lion’s share of that. Go for 30 g to 50 g per day.

Omega-3 polyun­sat­u­rated fats 
Of the three main O-3s, EPA and DHA (in seafood, grass-fed meat and some eggs) are the best; ALA (in soy, wal­nuts, flaxseed and more) are ben­e­fi­cial but come sec­ond best.

Increas­ing your O-3 intake can improve  blood pres­sure, heart health, even your body’s fat-burning abil­ity. You should aim to eat at least 450 mil­ligrams per day on aver­age of EPA and DHA com­bined, which you can get from two 4-ounce serv­ings of salmon per week.

Omega-6 polyun­sat­u­rated fats 
The O-6s work with O-3s to reg­u­late immune func­tion. They’re ample in every­day foods: Veg­etable oils, fried and       pack­aged foods and baked goods have them.

When bal­anced by O-3s, they’re good. But O-6s often dom­i­nate our polyun­sat­u­rated fat intake, and this unbal­anced ratio may lead to inflam­ma­tion and weight gain.

You should aim to con­sume only 12 g, or 6 per­cent max of your calo­ries. To get there, reduce processed and fried items to treat sta­tus and fill up on health­ful food-produce, nuts and whole grains.

Sat­u­rated fats

These are solid at room tem­per­a­ture. Most sat­u­rated fats melt in your mouth, which makes them irre­sistible,” says Eric A. Decker, Ph.D., of the Uni­ver­sity of Mass­a­chu­setts in Amherst.

[Related arti­cle: Top 5 “Feel full” foods for slimmers]

Experts have long thought eat­ing sat­u­rated fats increased heart dis­ease risk, but some recent stud­ies show the link isn’t so clear. For now, eat them in moderation.

Daily goal: From 14 g to 18 g at most. That’s 7 to 9 per­cent of total calo­ries. A McDonald’s Dou­ble Cheese­burger gets you close with 11 g; an ounce of dark choco­late has 7 g.

Trans fats
These fats help pre­serve foods and extend shelf life. They’re in some fried dishes and pack­aged goods. (That’s how those months-old bis­cuits stay fresh.)

They have no redeem­ing health­ful qual­i­ties. Research sug­gests diets high in trans fats may be linked to weight gain, heart dis­ease, belly fat and depression.

These should be avoided alto­gether - Zip, zilch, zero. Labels can claim no trans fat if a prod­uct has less than 0.5 g, so read the ingre­di­ents list. If you see par­tially hydro­genated, put the item back on the shelf.

*Based on a healthy woman eat­ing 1,800 calo­ries per day.

 Choose Kou Tea

You are read­ing this so you have already started to take pos­i­tive action to improve your health.

Really, weight loss could not get eas­ier than drink­ing a cup of tea. This is no hype. These four teas are 100% nat­ural and have been con­sumed for cen­turies and proven to have many health ben­e­fits, includ­ing weight loss.

Kou tea is 100% nat­ural prod­uct which con­tains a unique com­bi­na­tion of Pu erh, Green tea, Oolong tea and White tea. It is totally safe and effec­tively boosts metab­o­lism and curbs appetite. It’s these  prop­er­ties of Kou tea which helps to lose weight.

Kou tea is free from syn­thetic chem­i­cals which can cause adverse side effects and some­times, can cause harm­ful addiction.

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