Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal! My BMI has dropped from 36.9 to 33.1 and my goal BMI is 24.9.
Natural Weight Loss
Good Versus Bad Fats
Along with understanding carbohydrates, it’s helpful to have a basic knowledge of fats.
We’ve always been told fatty foods are high in calories and can lead to unhealthy levels of cholesterol and heart disease.
But fat is also an important part of a healthy diet, so you need to know how to get the right kinds in the right amounts.
Animal and vegetable fats provide valuable, concentrated energy.
They also provide the building blocks for cell membranes and lots of hormones.
Fats slow down the absorption of nutrients into your system so you can go longer without feeling hungry.
They also help with sugar and insulin metabolism, which in turn helps with weight loss.
In addition, they carry important fat-soluble vitamins, help with the absorption of minerals, and help lots of other important things in your body work.
How do you know which fats are beneficial and which are toxic?
Basically, it boils down to molecular structure, and how the differently formed fat molecules affect your body.
Let’s start with the good fats.
The healthiest fats come from plants and vegetables and are called unsaturated.
Of the unsaturated good fats, the healthiest is monounsaturated.
This is the kind of fat that can actually lower your “bad” cholesterol and reduce your risk of heart disease.
It also supplies fatty acids necessary for skin health and cellular development, and is believed to help prevent certain kinds of cancer, including breast and colon cancers.
Excellent sources of monounsaturated fat are olive oil, canola oil, nuts (raw, never roasted), and avocados.
Another healthy fat from the unsaturated family is omega-3 fat, which is a form of polyunsaturated fat.
Omega-3 fats are found mainly in cold-water fish like salmon.
They’re also found in flaxseed, walnuts, and almonds.
Like monounsaturated fat, omega-3 improves heart health by keeping your cholesterol levels low, but it can also help stabilize an irregular heartbeat (arrhythmia) and reduce blood pressure.
Omega-3 fatty acids act as natural blood thinners, reducing the “stickiness” of blood cells, which can lead to blood clots and stroke.
In many studies over the years, people suffering from inflammatory diseases like rheumatoid arthritis, lupus, and Raynaud’s disease have reported less joint stiffness, swelling, tenderness, and fatigue when taking omega-3s.
This fat may inhibit the production of carcinogens within your body, therefore helping with cancer prevention and cancer treatment.
In addition, your brain, which is 60 percent fat, needs omega-3 to function correctly.
This wonder fat has even been shown to improve depression and symptoms of other mental illness.
We’ll talk about the “bad” fats in the next post.
Come join me on my weight loss journey! I’d love to have you along!
Have an awesome day!
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If you’d like to read Jillian’s book, you can get it here: Winning by Losing
Dick and Lenay
email: Lenay@dickandlenay.com – 715-431-0657