When some people diet, they cut out almost all fats because they’re afraid of it.
However, there are huge health benefits of including fatty acids in your healthy diet.
In fact, healthy eating that includes omega oils and fatty acids can help to boost your weight loss and help you reach your goals faster.
It’s important that you choose the right kind of fat and know what the right amount to eat every day is.
Different Types of Dietary Fats and Their Benefits
There are several types of fats, and you do want to avoid certain ones if you’re looking to lose weight.
Unsaturated fats are the good types of fats you want to have, and there are two types.
1. Mono & Polyunsaturated
First, you have monounsaturated fats (MUFAs) that you can find in vegetable oils, avocado and nuts.
The second type is polyunsaturated fats (PUFAs) that you can find in vegetable oils and different types of seafood.
These types of fats promote lean tissue, lower your risk of heart disease and improve your blood cholesterol levels.
They include fatty acids and omega oils.
Unsaturated fats are essential for energy production on a cellular level. It also supports cellular growth.
Fats work to protect your organs, and it can help to keep you warm in colder weather.
They help your body produce several key hormones, and it helps with nutrient absorption.
Finally, healthy fats can improve your lipid profile, and this means you burn calories much more efficiently than you would just eating a calorie-controlled diet.
What fats should you avoid?
You want to avoid saturated fats and trans fats. Saturated fats are found most commonly in:
Saturated fats encourage weight gain. Trans fats are the fats you find in foods like chips, cookies, crackers, salad dressings and other processed foods. There are no health benefits associated with eating trans fats.
Sources of Healthy Fats You Want for a Healthy Diet
Omega oils and other fatty acids are incredibly important for your overall health.
You can get them from eating certain types of food, and most of these foods are perfect for a diet. The best foods to get omega oils and fatty acids include:
Mackerel – A mackerel is a small fatty fish. If you eat just a single 100-gram serving, you’ll get 4,107 milligrams of omega oils.
Salmon – Salmon is another fatty fish that comes packed with healthy fats. A 100-gram serving gives you 2,260 milligrams.
Oysters – Oysters are some of the most nutritious seafood you can eat. Eating six raw oysters or 100-grams will give you 672 milligrams.
Flaxseed– Manufacturers typically grind flaxseeds up to make flaxseed oil. However, you can eat them in salads too. A tablespoon of flaxseed oil contains 7,196 milligrams of fatty acids.
Walnuts– Eating 128 grams of walnuts gives you 3,346 milligrams of omega oils that can boost your weight loss and help you burn fat.
Kidney Beans – Kidney beans are another great source of omega oils with 943 milligrams of fatty acids in a 14.3-gram serving.
Omega Oil Supplements
A fish oil is one of the most common supplements you see people taking. Also, the amount of omega oils in these supplements varies from supplement to supplement. However, combining them with your healthy diet can help you reach your daily recommended dosage of fatty acids.
As always, you should talk to your doctor before you add anything new to your diet. You want to balance your omega-3 and omega-6 fatty acids, and adding too much of one kind can cause issues. However, most people don’t have an issue.