Healthy fats are an essential constituent of a balanced diet plan. Health experts recommend meeting 20 to 30 percent of the daily calorie need from fats. However, people following a low carbohydrate diet often make the mistake of eliminating the essential fats from their meals. Studies have shown that you cannot lose weight by cutting out fats from your diet. The high satiety level of fats help in reducing food cravings and can easily reduce your total calorie intake.
To Meet Your Weight Loss Target, Here Is How You Can Add Healthy Fats To Your Diet
Snack On Nuts
Nuts are packed with healthy fats. Snacking on a handful of nuts provides essential fats and also curbs your appetite. Hence, adding almonds, walnuts or cashews to your diet is good for your health.
The omega-3 fats present in fish oil are good for the health of the heart and brain. To add these healthy fats to your diet, consume at least 7 ounces of fatty fish per week.
If you are vegetarian, to meet your omega-3 fatty acid need, you may add a tablespoon of flaxseed oil to your diet.
Studies have shown that the saturated fats and cholesterol present in egg yolk are good for the body. You can easily meet a part of your daily protein and fat need simultaneously by including one to two eggs to your diet.
Packed with healthy monounsaturated fats, olive oil is beneficial for your health. Cook in olive oil and add olive oil to your salad dressings to increase intake of the healthy fats.
Another excellent source of monounsaturated fat worth including in your diet is avocado. It is nutritious and filling. Consuming a cup of avocado will keep you full for a longer time.
Milk And Dairy Products
According to a European Journal of Nutrition report full fat milk and dairy products are good for the health. They are more effective than the low fat dairy products in aiding weight loss. Moreover, consuming dairy fats is not associated with increased risk of cardiovascular problems.
Once a week you can eat a piece of dark chocolate. Apart from being a source of fats, it is packed with antioxidants that are good for your cardiovascular system.
Peanut butter provides both healthy fats and proteins that are ideal for a low carbohydrate diet.
Soymilk And Tofu
You can also get healthy fats and protein by consuming soymilk and tofu.