Foods such as coconut oil, cheese, dark chocolate … rich in fat but has health benefits, even fuller longer and help you lose weight effectively.
According to many studies, a lot of people think that foods high in fat will cause harm to their health and even cause them to gain weight quickly. In fact, there are two types fats: monounsaturated fat and polyunsaturated which are beneficial to the body as well as being able to help you lose weight effectively. Here are 6 foods you should add to the daily menu if you want to lose weight.
Peanut butter is a healthy fat can help curb your appetite and create the feeling of satiety. Protein in this food supports weight loss in an effective way. For your information, a teaspoon of peanut butter can provide more than 4g of protein.
Almond butter is abundant in calcium and fiber, for that reason, the body will take longer to digest, this also makes you feel full longer and beat the urge to eat. You can spread a thin layer of almond butter on bread instead of cheese or butter. Besides, you can mix almond butter with apple or pear slices for a snack in the afternoon.
According to experts, salmon is an excellent source of vitamin A and protein for the body. Omega-3 fats found in salmon as EPA and DHA, not only help create the feeling of satiety, but also reduce the risk of arrhythmias, reduce triglyceride level in blood and improve the power of brain. In addition, eating from 1 to 2 servings of salmon per week will reduce the mortality rate from heart disease by 36%.
Coconut or coconut oil
Coconut contains saturated fat, but more than half of which is lauric acid, the only type of lipid can fight bacteria and improve the quality of cholesterol. In a recent study, the participants who added 2 tablespoons of coconut oil or soybean oil every day all reduced their overall weight, but those who used coconut oil reduced the waistline much faster.
Olive oil is rich in an anti-cancer substance called polyphenol and monounsaturated fats good for your heart. A study by the American Obesity journal found that a diet rich in olive oil increases adiponectin levels, the hormone that is responsible for breaking the fat in the body.Thus the body will have more adiponectin and the BMI index will be more balanced. For your information, one tablespoon of olive oil contains about 10g of monounsaturated fat, and only 2g of saturated fat.
Cheese provides protein, calcium and many minerals beneficial to health. Only a slice of cheese contains 6.7g of protein, equivalent to a glass of milk. Moreover, cheese is a source of linoleic acid, a fatty acid helps with weight loss by increasing fat burning process in the body.