How to

Good fats – Why they are necessary and Where to find them and How to Eat what you Want without Gaining Weight

A healthy and balanced diet and lifestyle that includes regular exercise is the basis for a long, healthy, and happy life. But there is more to it. To stay happy and healthy try also to enjoy life and do the things you want whether that is cycling, reading, playing video games, visiting, doing gardening, singing, etc. In this article though we will cover all you need to know about good fats and we will give you some tips so you can eat without gaining weight.

Good fats are essential for the human body as they contain nutrients.

We should not be afraid of them because they are fat, on the contrary, they are an ally of our silhouette.

Good fats, when consumed in moderation, help in weight loss, and give health.

According to experts, 35-45% of the calories we receive daily should come from the consumption of good fat.

These good fats that we should choose and include in our daily diet are omega-3 fatty acids and monounsaturated fats.

Below are the foods that contain good fats and should be part of our diet.

Ω3 fats are a type of polyunsaturated fatty acid that can help lower cholesterol levels and strengthen our nervous system.

Ω3 fatty acids can be found in high content in all fatty fish, such as salmon, tuna, sardines, trout, and mackerel.

If we think that ideally, we should eat fish twice a week, we can benefit by choosing one of the above fatty fish.

Also from nuts and seeds, nuts and flaxseed are excellent plant sources of omega-3 fatty acids.

You can find out more about the benefits and prices of omega 3,6 and 9 supplements here.

We can easily consume them daily, adding them to our cereals, salads, or yogurt.

As for monounsaturated fats, it is better to prefer them to polyunsaturated fats as they give us more benefits.

Monounsaturated fats are present in oils, with the top source being olive oil, which is abundant in our country.

A smart move that can benefit us is to replace butter, margarine, and other oils with olive oil.

The third source of good fats is avocado

Avocados contain monounsaturated fats and are an excellent source of vitamins such as folic acid and vitamins B6, C, and E.

It goes well with most salads and can replace a harmful source of fat such as bacon or other cold cuts such as parmesan and ham.

Finally, peanut butter has a lot of fat, but almost half of it consists of monounsaturated fats.

Therefore, it needs attention and moderation in its consumption as it provides enough calories, like all the above foods.

Behind the extra pounds, the main culprit is the diet, since most people, no matter how much they want it, rarely pay attention to what exactly they eat and when.

However, some people seem to eat what they want, but do not get a gram.

The answer to this is that in addition to the issue of metabolism, this is also a matter of some good practices that follow.

They eat everything


We often give more basis to the quantity of food and not to the quality that plays the biggest role in the accumulation of extra pounds.

The people who do not gain weight, but do not lack anything to achieve it, are the ones who eat from all categories of food, simply in a balanced way.

They consume larger amounts of nutritious, low-fat foods and smaller amounts of those that are fat, such as white bread, sweets, ready-made commercial juices, and other similar foods.

They do not snack between meals


Those who do not gain weight easily, make sure they eat well in their meals so that they do not eat anything in between.

They know that snacking hides pitfalls, such as consuming useless foods that they should normally avoid because they find nothing else.

They also know that they should not consider the snack a meal, thus burdening the daily calorie intake.

Finally, they avoid snacking while cooking or eating too hastily.

They walk and exercise as much as they can


Daily exercise, even if it is a half-hour walk, helps to activate the metabolism and control body weight.

It is easy to incorporate walking into your daily routine, especially if you do not have the opportunity to work out more intensively 2-3 times a week.

Avoid alcohol


Alcohol is an aggravating factor in weight maintenance.

People who are not obese know that they should avoid alcohol because it negatively affects their metabolism and body weight.

They do not eat to feel better


Food is often used by many to meet other needs, mainly psychological.

People who eat in a balanced way without straining their bodies are not necessarily psychologically invulnerable, but they have made a conscious decision not to resort to eating sweets to feel better.

When they feel unwell they take a walk, talk to friends, or engage in a favorite activity that takes their mind away from what worries and upsets them.

They sleep well enough


Few are those who sleep as much or as they should.

People who do not gain weight easily pay special attention to the hours of sleep but also to its quality which implies good preparation of mind and body, light dinner, quiet environment without noise and light, good mattress, and pillow.

Restful sleep enhances metabolic function and prevents overeating during the day.

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