How do healthy fats help you lose weight?

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A bowl of fresh salad with boiled eggs on a white background

If it has been a while since the last diet, you may feel inclined to avoid fats in an attempt to lose weight – but public opinion has moved in recent years and "good" fats are not only considered an important part of every meal, but also the key to losing weight. As long as you do not overdo it, anyway.

The Institute of Medicine recommends taking 20 to 35 percent of the daily calories from fat. Healthy fats include polyunsaturated and monounsaturated fatty acids, Christy Brissette, a registered dietitian and president of 80 Twenty Nutrition in Chicago, told POPSUGAR – such as those found in fish, nuts, seeds, avocados and olive oil.

"Fat is digested slower than other nutrients and makes food more full and satisfying, which makes it easier to stick to the weight loss diet," Christy said. "Research suggests that people find it difficult to stay on a low fat diet for a long time because they become too hungry, which explains why the Mediterranean diet is so satisfying – it includes healthy fats."

According to Brigitte Zeitlin, MPH, a registered dietitian and owner of BZ Nutrition in New York City, filling nutrient-rich foods can prevent overeating and excess snacks later, eliminating unnecessary calories and helping you lose weight. "Including healthy fats in every meal and snack is a great way to achieve your weight loss goals," he told POPSUGAR.

Christy suggests eating total seeds, including flax, pumpkin, sunflower, chia and hemp, because you will get the extra benefit of fiber, which can help you feel full and sustain weight loss. In the same way, the eggs are filling up because they are rich in healthy fats and high quality proteins.

"Keeping healthy fats at the right portion size is important as they are more calorie-rich than protein, fruit and vegetables, and I always tell my customers to keep a pre-portioned amount of nuts on them for an afternoon snack – the My go -to is a 100 calorie pistachio snack package, "Brigitte said. "This portion is perfect for keeping weight loss goals under control, while healthy fats (and protein and fiber) from dried fruit fill you up."

Brigitte also recommends using olive oil as a condiment for salad or cooking oil and adding seeds, such as hemp hearts, to your oatmeal, salads and soups. . It is a habit that you will not regret having kept long after reaching your goal.

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