Why eating fat can help you stay slim. Believe it or not, a low fat diet can make it hard for you to shift those stubborn pounds - and can even give you a muffin top, bad skin and wrinkles.
Read on to find out how to make friends with fat...
Eating Fat
Oily fish like salmon, mackerel, sardines, pilchards, fresh tuna and anchovies are packed with 'good' omega 3 fats. These fats boost the metabolic rate, regulate insulin levels and activate the enzymes responsible for burning body fat. This can help to significantly reduce body fat, especially around the waist and tummy.
Protein makes you feel full quickly and stabilises blood sugar levels – which means that you won't turn into a fridge monster in between meals. Your body works harder to digest protein, so eating more of it can also help to boost the metabolism. Opt for low-fat protein like chicken, turkey and lean steak, and tuck into a portion that's roughly the size of the palm of your hand.
Studies show that the body absorbs saturated fat first – which means that the bad fats which are found in fatty meat, processed meat like ham and sausages, cakes, pies and biscuits stop your body absorbing good fats. So trim any visible fat from meat, avoid processed deli meats and avoid pastry, cakes and biscuits – snack on nuts and seeds instead.
Most low-fat and diet foods and drinks are packed with sugar or sweeteners. This is to make them taste better so you don't notice the lack of fat – but it's bad news for your waistline. Your body reacts to sweetener in the same way as sugar – it plays havoc with blood sugar levels, causes cravings and encourages your body to store fat around your middle. As a general rule of thumb, the high fat option is usually better for you.
If you avoid avocado because you think they contain too many calories, then think again. Avocado is high in monosaturated fat, which balances blood sugar, and it also contains a rare form of carbohydrate called mannoheptulose, which helps to lower insulin levels and reduce sugar cravings. Eat up to half an avocado at a time, and you'll also notice that your skin will glow and you'll have fewer wrinkles.
Most of us think that diary products and dieting aren't compatible. But new research shows that dieters who have three servings of dairy each day lose more weight than those who avoid them altogether. A pint of semi-skimmed milk contains around 260 calories – less than a chocolate bar – and studies show that consuming more calcium means you're less likely to overeat.
Research has shown that if you eat eggs for breakfast, you could reduce your daily calorie consumption by up to 400 calories. Eggs are high in protein, vitamins and minerals, but contain just 85 calories each. Avoid fried eggs, and opt for scrambled, poached or make an omelette instead.
There's a good chance you've never even tasted rabbit, venison or pheasant – let alone cooked them. But most of these are now available in supermarkets, and they are lean, low in fat and packed with healthy omega 6 polyunsaturated fats. Wild birds and game that eat grass and vegetation aren't fed antibiotics and hormones, either – so this are a great alternative to organic meat.
Small bags of nuts and seeds make a great portable snack. Seeds like pumpkin, sunflower, sesame and flax are high in monosaturated fat, which can reduce cholesterol levels, and they also contain essential fatty acids, which helps your body to burn fat. Look out for unsalted varieties and add them to salads and breakfast cereals.
A diet rich in olive oil has been proven to aid weight loss, because it helps the body to break down stored fat and also promotes heart health. Use it in place of butter for cooking, or drizzle extra virgin olive oil and lemon juice over salads instead of creamy dressings.