To lose weight for health reasons it is necessary to reduce the caloric intake, but it is not advisable to eliminate fats. Not only are they needed in the right amount, but they can help you lose weight.
Fats contribute nine calories per gram, which puts them in the spotlight when it comes to losing weight. However, certain vegetable oils can support you in your hypocaloric diet and even help you lose weight.
Remember that our body needs a sufficient amount of fat to absorb fat-soluble vitamins (vitamins A, D, E, and vitamin K), to produce hormones, or to build cell membranes. The key is to select the right foods that contain healthy fats and avoid potentially harmful ones.
UNSATURATED OR SATURATED FATTY ACIDS
There are different types of fats with different effects on the body. Most nutritionists agree that all fats should provide 20 to 35% of daily calories. The excess of this proportion is related to obesity and is usually caused by consuming too much fat of the saturated or artificial trans type (partially hydrogenated fats used in pastries, fried foods, ultra-processed, etc.).
Therefore, it is advisable to avoid saturated fat, especially that rich in long-chain saturated fatty acids, such as palm oil. The medium chain, such as coconut oil (provided it is extra virgin and organically produced), can be consumed in moderation.
On the other hand, unsaturated fats, especially monounsaturated and polyunsaturated fats of the omega-3 family, keep cholesterol levels under control and contribute to the proper functioning of the body. They are mainly found in olive oil, avocado, nuts and other nuts and seeds.
Therefore, when dieting, you should rely on natural vegetable oils, unrefined, with unsaturated fatty acids, because they favor the proper functioning of the metabolism, reduce inflammation of the body and can even contribute to regulate blood glucose levels and “burn” body fat.
1. CANOLA OIL
Canola or rapeseed oil has a bad reputation in our country because of the toxic rapeseed oil syndrome, but in Central Europe it is widely used. It has a mild flavor and a fine nutty aroma, making it suitable for a wide variety of dishes. In addition, it contains few saturated fatty acids (7%) and enough omega-3 fatty acids (9%) to produce an anti-inflammatory effect. Due to its characteristics, it is a suitable oil to consume raw or in low temperature preparations.
2. FLAXSEED OIL
Flaxseed oil (from flax seeds) is also very effective in maintaining overall heart health and aiding weight loss, thanks to its extraordinary content of alpha-linolenic acid (ALA), a precursor to the omega-3 family.
It is one of the few oils that contain more omega-3 (53 g out of 100) than omega-6 (13 g). This ratio corrects the excess omega-6 that usually occurs in the diet of most people and that can produce some inflammatory effect, which underlies obesity.
You can add a tablespoon of flax oil to salads. Another option is to crush the seeds to consume it in powder form, sprinkled on any dish, which has the advantage that fiber and other micronutrients that are lost in the oil are also taken.
3. OLIVE OIL
Olive oil is very rich in monounsaturated fatty acids, which produce a beneficial effect on the body and promote weight loss by promoting the feeling of satiety. Among all the possible presentations, you have to choose it extra virgin, which is the authentic olive juice, unadulterated and rich in antioxidant polyphenols. Extra virgin olive oil is associated with the prevention of cardiovascular and neurodegenerative diseases.
A great advantage of extra virgin olive oil (EVOO) over other vegetable oils is that it resists heat very well and can be used in sautéed and other hot preparations (always avoid the point where the oil begins to burn and smoke).
4. WALNUT OIL
Walnut oil is obtained by pressing whole nuts and contains some of the same nutrients found in nuts, including unsaturated fatty acids (such as omega-3 fatty acids) and antioxidant plant compounds.
Consuming raw walnut oil can improve heart health, lower blood sugar (and therefore the tendency to gain weight), and have anti-cancer effects. Its characteristic properties are due in part to the presence of ellagitannins, compounds that intestinal bacteria convert into other beneficial substances with anti-inflammatory properties.