6 RD-Backed Reasons Eating Fat Promotes Weight Loss

Fatplays a fundamental role in a健康的饮食。这macronutrientis necessary for cellular growth, supporting healthier skin and hair and regulating the body’s metabolic functions. Fats保持我们的荷尔蒙平衡和help us absorb key nutrients like vitamins A, D, E and K (there’s a reason they’re called fat-soluble).

With 9 calories per gram, fats are the most calorically dense macronutrient — more than double that of protein and carbohydrates — which both contain 4 calories per gram. From a pure numbers perspective, it seems obvious as to why we历史上认为高脂食品负责体重增加。

However, we now know that’s not the case. “Eating fat doesn’t make you fat,” says Dr. Frank Sacks, professor of cardiovascular disease prevention at the Harvard T.H. Chan School of Public Health. “Excess calories can come from fatty or high-carbohydrate foods, including添加了糖[found in many加工食品] and that is what you need to be careful about.”

健康的脂肪play a key role in building and maintaining a healthier lifestyle and甚至可以帮助减肥万博彩票下载安卓狗万体育买球。

健康的脂肪include poly- and monounsaturated fats from sources like vegetables,nuts,seeds和fish。As forsaturated fats，主要来自动物来源和一些热带植物来源coconut和palm, limit these, but don’t feel like you should exclude them entirely. Small amounts of saturated fats are still found in healthy foods likelean beef,chicken thighs,三文鱼,eggs,whole-milk dairy以及椰子的产品和食品，也包装有优质蛋白质，fiber和essential vitamins and minerals喜欢calcium, choline, vitamin D and magnesium.

Fat is an indispensable ingredient in the kitchen. For example,健康油，例如橄榄油, can be used to cook and searlean proteins,蔬菜,dress whole grains, wilt dark leafy greens and caramelize onions and nutrient-dense root vegetables.

作为健康的食客和锻炼者，您也可能知道脂肪既令人满意又美味：想一想nut buttertransforms banana or apple slices or升级燕麦片。它不仅味道更好，而且还可以更快地填充您。（请记住，它是碳水化合物和蛋白质的卡路里浓度的两倍。）从科学上讲，脂肪刺激了一种称为胆囊动蛋白（CCK）的激素的释放，该激素的释放是促进短期饱腹感, so you know to stop eating sooner, rather than when you realize你太满了。

You’re likely to have a much more difficult time losing weight如果你一直饿了。Foods higher in fat take longer for our system to digest, unlike carbs, which begin their digestion process in our mouths, fats don’t begin to break down until they reach our small intestine.

他们也没有raise blood sugar and spike insulinin the same way ascarbohydrates和combining fat with高纤维食品喜欢全谷类和veggiesmay increasethe satiating potential of fat even more.

Our brain ismore than 60% fat和needs certain fats to thrive. In particular,omega-3 fatty acidsplay an essential role in brain development and function, helpingboost记忆，增强我们的口语能力和providing anti-inflammatory and antioxidant properties that slow mental deterioration。New researcheven suggests a higher level-functioning brain is key to more successful weight loss.

Fats are necessary to break down fat-soluble vitamins A, D, E and K as well as certain植物营养素像西红柿中的番茄红素和叶黄素一样dark leafy greens- 具有强大的抗氧化剂anti-cancer properties。This is even more reason to ditch store-bought fat-free and low-fat dressing (which are typically loaded with added sugar and preservatives) and try thesehealthy oil-based dressings。

一旦我们达到了calorie deficit，我们的身体开始崩溃，burn fat for energy。饮食higher in carbohydrates可能需要更长的时间才能进入燃烧脂肪的阶段，因为有更多的糖原商店需要燃烧lower-carb diets喜欢酮和Paleotend to be more successful in burning fat for energy.

Including more healthy fat in your diet can be beneficial for weight loss. However, before committing to a酮或者Paleodiet (which can be hard to sustain), make sure you’reeating balanced meals regularly其中包括所有三种大量营养素。结合常规运动，这样做是最可持续和成功的减肥方法并保持减肥。