Why you need healthy fats for weigh loss?

Fats play a very important role in the body.

* It is a source of fuel that is it provides energy. It helps in absorption of fat soluble vitamins like vitamins A,D, E & K.

* It provides structure to cells.

*Omega 3 a type of fat is required for nerve and brain function.

*There are two types of fat - saturated & unsaturated. We should avoid saturated fats and have healthy fats like nuts, vegetable oils,avocado,yogurt,fish,egg,milk & its products.Avoid trans fat present in packaged fried foods like chips.

As you go about planning your fat-loss diet, one thing that you should be making sure you’re doing is incorporating enough healthy fats in your meal plan. Healthy fats are those that are going to promote heart health, provide plenty of vitamins and minerals to your diet, and help to combat hunger pains all at the same time.

Healthy fat-rich foods are higher in calories than some other protein- or carbohydrate-heavy options, but as long as you keep your serving size under control with these foods, it will definitely not lead to a hindrance in the weight-loss results you see.

Fats are important to serve the following roles in the body, hence it is important to include healthy fats sources in the diet.

*A source of energy – Our body uses the fat we eat, and fats we make from other nutrients in our bodies, to provide the energy for most of our life-functions.

Energy store – The extra calories that we consume, but do not need to use immediately, are stored for future use in special fat cells (adipose tissue).

*Essential fatty acids – Dietary fats that are essential for growth development and cell functions, but cannot be made by our body’s processes.

*Proper functioning of nerves and brain- fats are part of myelin- a fatty material which wraps around our nerve cells so that they can send electrical messages. Our brains contain large amounts of essential fats.

*Maintaining healthy skin and other tissues. All our body cells need to contain some fats as essential parts of cell membranes, controlling what goes in and out of our cells.

*Transporting and absorption of fat-soluble vitamins A, D, E and K through the bloodstream to where they are needed.

*Forming steroid hormones needed to regulate many bodily processes.

Foor healthy fat-

*Add flaxseeds to oatmeal. Simply stir in a tablespoon or two, and you’ll hardly notice them in there.

*Sprinkle slivered almonds over your yogurt. This adds some extra crunch to this snack and will help to provide greater satiety from the yogurt.

*Add sliced walnuts over salad. Nuts work great as a salad topping and will instantly boost your healthy fat intake.

*Start incorporating avocado into dips, sandwiches and salads more often. It’s a great source of healthy fats and vitamin E.

*Eat salmon at least twice per week. This standout healthy fat source contains a perfect source of protein as well. Make it a main meal a few times throughout the week.

*Add pecans to your baking. Toss a few pecans into any baked goods or salads you’re preparing to help boost the healthy fat content and enhance your satiety.

*Use olive oil when preparing stir-fries. This oil is heart-healthy and will add more flavor to enhance the taste of this dish.

Toss dried coconut or a teaspoon of coconut oil into your protein shake. Coconut is an excellent source of healthy fats that you should be consuming regularly.

*Use coconut milk rather than regular. Using coconut milk once in a while is a good way to boost your intake of healthy fats – just note it is very calorie dense so use smaller amounts than you would regular milk.

*Smear natural peanut butter or almond butter over fruit. Nut butters work great on both bananas as well as apples, making a delicious and nutritious mid-day snack.

Olive oil, coconut oil, grass-fed butter, palm oil, and some nuts and seeds have high amount of healthy fat. Fat are helps to prevent hunger, weakness and fatigue. Healthy fats are HDL, saturated fats, monounsaturated fats and certain types of polyunsaturate fats (PUFAs ) , especially omega-3 fatty acids. Boil egg, ghee, butter are good source of good fats. Milk and soft cheeses have much more good fats . And especially goat mil, Almonds, walnuts, cashews, sunflower seeds, pistachios , chestnuts , pumpkin seeds , have good sources of fats.