According to nutritionists, you should not banish fatty foods when you want to lose weight but consume them in moderation. When you want to lose weight, you often think about avoiding anything rich, salty, or sweet. However, to be healthy, it is essential to have a varied and balanced diet because our body needs everything to function well. We must therefore pay attention to specific food categories, as many nutritionists explain.
How To Eat Fatty Foods?
We must change our diet to lose weight without banishing specific categories. “ Fats have their place in a balanced, varied, healthy, but also gourmet diet, ” nutritionist, to our colleagues at Top Santé. “It is simply necessary to select them well to favor the most beneficial and not to abuse them under the pretext that they are essential since they remain rich in calories,” she adds. According to Top Santé, however, there are amounts of fat per day that should not be exceeded. For a woman, it is better not to exceed 60g and 80g for a man. These quantities break down as follows:
- 20 to 25% in the form of saturated fatty acids, i.e., 12 to 15 g;
- 40% in the form of monounsaturates (omega 9), i.e., 25 to 30 g;
- 25 to 30% in the form of polyunsaturated, i.e., 12 to 13 g of omega six and omega 3).
- Five fatty foods you can eat even if you want to lose weight
Top Santé says butter is the first food to be eaten without feeling guilty. It is used daily in various and varied preparations or grease a dish before cooking. However, it is better to consume it uncooked, such as in the morning, on a slice of bread, so it does not lose its virtues.
It is an essential source of vitamin A, which plays a role in the growth of bones and teeth and contributes to good skin health and vision. Of course, it must be consumed in moderation, preferably not exceeding 10 to 20g per day.
Among fatty fish, we can think of salmon, tuna, mackerel, herring, or sardines. These are foods rich in omega 3, which protects against cardiovascular disease. They can be eaten canned, either naturally, in rapeseed oil or olive oil. They can also be eaten fresh for even more benefits. They are also rich in minerals like iron, zinc, iodine, and selenium.
According to nutritionists, almonds are also an excellent food to include in our routine. For example, they can be a good snack if you are a little hungry during the day. “Although all oilseeds are beneficial because they provide good fats, almonds (composed of 50% good lipids) are particularly interesting because they are rich in omega 9 type fatty acids and highly antioxidant vitamin E, which notably slows down the oxidation of bad cholesterol.
Its high amount of fiber and protein also makes it very satiating. The right dose? Twenty-three almonds precisely (i.e., 30 g), each day, ideally at the end of the afternoon, which will help to lighten dinner if you want to lose weight, ”explains Laurence Plumey to Top Santé.
Very fat, the avocado contains monounsaturated fatty acids. According to a study published in the Journal of the American Heart Association, it would even be recommended to eat an avocado a day, provided you eat healthy, to reduce bad cholesterol and reduce cardiovascular risks in overweight people. It is also rich in vitamins E and Bg, potassium, and fiber.
Finally, oil is also a must in the kitchen. The advantage? You can vary the product with olive, rapeseed, or walnut oil. Rapeseed and walnuts are very rich in omega 3, for example. However, you should not consume more than 2 to 3 tablespoons daily for weight loss.