In Dr. Arem’s daily meal plans, a perfectly balanced mix of helpful, weight-loss promoting fat replaces those that lead to weight gain, such as saturated and trans fats. Following the diet makes it easy to track your daily fat intake, since Dr. Arem has done the calculating for you. You’ll be eating foods with good fats at every meal – an average of 15 to 20% of your calorie intake, including plenty of omega-3’s. Here are some examples:
Breakfast: avocado, olive or other vegetable oil, olives, ground flaxseed, nuts, nut better.
Lunch: tofu, avocado, olives, olive or vegetable oil. Dinner: tofu, avocado, olives, olive or vegetable oil.
There is a common misconception that all fats are bad for you and will make you fat. The reality is that some types of fat are important for your health. Let’s look at the different types of fats and their effect on your weight-loss.
Saturated fats encourage appetite. Eating too much saturated fat leads to a chemical effect on your brain that will make you want to eat more of it. Fats can damage and inflame areas of the hypothalamus that respond to the weight-loss helper leptin, precisely what we want to avoid to reset metabolism and lose weight.
Trans fatty acids (trans fats) promote weight gain in addition to increasing the risk of coronary heart disease in the same way as saturated fats. Pastries, chips, pizza, fried foods, and fast foods are quite rich and trans fats. You won’t find them on this diet.
Monounsaturated fatslower your total cholesterol and LDL cholesterol levels and raise your HDL cholesterol. On this diet you’ll be eating a nice percentage of monousaturated fats such as those found in olive oil.
Polyunsaturated fatsalso offer tremendous health benefits. They lower LDL cholesterol and triglycerides and reduce cardiovascular disease and inflammation. Foods rich in polyunsaturated fats include olive oil, salmon, almonds, natural peanut butter, and avocado. In high amounts they cause your body to produce toxic fats that can slow metabolism and induce inflammation. On Dr. Arem’s food plan you’ll enjoy a well-balanced amount of polyunsaturated fats that won’t harm you in any way.
Omega-3 fatty acids, found in oily fish and some plants, encourage calorie burn and feelings of fullness. Omega-3s also unequivocally lower blood pressure, reduce triglyceride fat levels, prevent abnormal heartbeat, and lower the overall risk of cardiovascular disease. Getting enough omega-3s is essential for stable mood because your brain cells require these fats for peak function of serotonin, the neurotransmitter that protects against stress and depression, bolstering your weight -oss efforts. Omega-3s also help keep dopamine levels in a healthy range, support your immune system, and provide potential anti-cancer benefits.
Omega-6s:Flaxseed oil, hemp oil, and grapeseed oil all contain either omega-3 or omega-6 fatty acids, but none of them contains EPA/DHA. They contain mostly omega-6s, which are helpful in lowering glucose levels. Some researchers proclaim astonishing benefits from gamma linoleic acid, an omega-6, for cancer and other health benefits. However, omega-6 promotes inflammation, counteracting the benefits of omega-3s. The optimal ratio of omega-3s to omega-6s is 2 to 1.
Coconut oilis a healthy fat that helps stimulate metabolism and aids weight loss. It’s been used for thousands of years in tropical coastal areas and is also a popular traditional remedy among Asian and Pacific populations. People in the tropics who use coconut oil (primarily for cooking) are generally less afflicted with heart disease and cancer. Coconut oil is rich in medium-chain fatty acids (MCFA’s), which are quickly burned in the body for energy rather than stored as fat, enhancing metabolism and making you burn more fat.
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