Lose weight effectively with foods rich in fat

Foods like peanut butter, coconut oil, cheese, dark chocolate... are rich in fat but are good for your health and help you lose weight effectively.

According to The Health Site, many people think that foods high in fat will harm your health and make you gain weight quickly. In fact, there are two types of monounsaturated and polyunsaturated fats that are beneficial to the body and can help you lose weight effectively. Below are 9 foods you should add to your daily menu if you want to lose weight.

Peanut butter

Peanut butter is a healthy fat that can help curb your appetite and keep you feeling full longer. The protein in peanut butter boosts energy and aids in weight loss. A teaspoon of peanut butter can provide more than 4 grams of protein.

Coconut or coconut oil

Coconuts do have saturated fat, but more than half of it is lauric acid, a unique lipid that can fight bacteria and improve cholesterol quality. In a study in the journal Lipids, participants who supplemented with 2 tablespoons of coconut oil or soybean oil each day lost weight overall, but those who took coconut oil were able to reduce their waistlines significantly faster.

Almond butter

Almond butter is rich in calcium and fiber, so it takes longer for your body to digest, helping you feel full longer and beat cravings. Spread a thin layer of almond butter on whole-grain bread instead of cream cheese, or mix it with sliced ​​apples or pears for an afternoon snack.

Olive oil

Olive oil is rich in cancer-fighting polyphenols and heart-healthy monounsaturated fats. A recent study in the American Journal of Obesity found that a diet rich in olive oil increases levels of adiponectin, a hormone responsible for breaking down body fat. So the more adiponectin you have, the healthier your BMI. A tablespoon of olive oil contains about 10 grams of monounsaturated fat, and only 2 grams of saturated fat.

Salmon

According to Eat This, salmon is an excellent source of vitamin A and protein for the body. The Omega-3 fats found in salmon, such as EPA and DHA, not only make you feel full, but also reduce the risk of heart rhythm disorders, reduce blood triglycerides and enhance brain power. In addition, eating 1-2 servings of salmon per week will reduce the rate of death from heart disease by 36%.

Cheese

Cheese provides protein, calcium, and many other health-promoting minerals. Just one slice of cheese contains 6.7 grams of protein, which is equivalent to a glass of milk. Additionally, cheese is a source of conjugated linoleic acid, a fatty acid that helps with weight loss by increasing the body's fat-burning process.

Avocado

Avocados are about 75% fat, especially heart-healthy monounsaturated fat, and contain nearly 20 vitamins and minerals, including vitamin E, folic acid, fiber, and carotenoids, which help control hunger. One study found that moderately obese people who ate half an avocado at lunch felt 26% fuller and had a 40% reduction in cravings.

Dark chocolate

A recent study found that people who ate 100 grams of dark chocolate about two hours before a meal consumed 17% less calories than those who ate milk chocolate. This is because dark chocolate contains pure cocoa butter, a source of stearic acid, which is slower to digest, while milk chocolate has a higher fat content. Dark chocolate takes longer to digest, which helps to stave off hunger pangs and keep you from overeating.

Beef

A study in the American Journal of Nutrition shows that beef contains a fairly high amount of Omega-3 fatty acids but does not make you gain weight, but is effective in reducing the risk of heart disease. Moreover, beef contains fewer calories than other types of meat, so even if you eat a lot, the amount of fat entering the body is not high, helping you not gain weight./.

According to VOV.VN