5 fatty foods to help you lose weight and improve your health

In an effort to lose weight, people limit the consumption of fatty foods: they do not use oils, buy skim milk, make scrambled eggs without yolks.

In the short term, this makes sense: Fat contains twice as many calories as protein and carbohydrates, and the less energy you consume, the more weight you can lose. The problem is that short diets are fraught with weight gain after they end.

If you look at diet as a eating style that you will stick to all your life, you cannot do without fat. They are essential for health and maintaining a healthy weight.

What's more, certain fatty foods can even help you shed extra pounds, reduce inflammation in the body, and improve bowel function, vision, and cognitive function. Below are five scientifically proven fatty foods.

1. MCT oil

MCT oil (medium-chain triglycerides) is an artificially created product based on coconut or palm oils. It is 100% medium chain triglycerides (FFA) - usually capric or caprylic fatty acids with 8-10 carbon atoms.

Compared to longer chain triglycerides, FFAs are absorbed faster by the bodyShort- and medium-chain fatty acids in energy metabolism: the cellular perspective, reduceImpact of medium and long chain triglycerides consumption on appetite and food intake in overweight men appetite and increaseCoconut oil has less satiating properties than medium chain triglyceride oil feeling of satiety. The combination of these factors helps to get rid ofMedium-chain triglycerides increase energy expenditure and decrease adiposity in overweight men, Twenty-four-hour energy expenditure and urinary catecholamines of humans consuming low-to-moderate amounts of medium-chain triglycerides: a dose-response study in a human respiratory chamber, Medium Chain Triglyceride Oil Consumption as Part of a Weight Loss Diet Does Not Lead to an Adverse Metabolic Profile When Compared to Olive Oil, Effects of medium-chain triglycerides on weight loss and body composition: a meta-analysis of randomized controlled trials from extra pounds and centimeters at the waist. In addition, MCT promotesGut Microbiota and Metabolic Health: The Potential Beneficial Effects of a Medium Chain Triglyceride Diet in Obese Individuals growth of beneficial intestinal microflora, positivelyImmune activation by medium-chain triglyceride-containing lipid emulsions is not modulated by n-3 lipids or toll-like receptor 4 affects immunity, reduces the level of both generalConsumption of a functional oil rich in phytosterols and medium-chain triglyceride oil improves plasma lipid profiles in menand "bad" cholesterol Consumption of a functional oil rich in phytosterols and medium-chain triglyceride oil improves plasma lipid profiles in men.

MCT oil is tasteless and odorless, so you can cook with it, add it to salads or coffee.

2. Coconut oil

It is also rich in MCTs, but unlike MCT oil, it contains fewer and moreHealth Effects of Coconut Oil-A Narrative Review of Current Evidence lauric acid, which is less absorbed than capric and caprylic.

But despite this, coconut oil also increasesEnhanced postprandial energy expenditure with medium-chain fatty acid feeding is attenuated after 14 d in premenopausal women energy consumption after eating, helpsEndogenous fat oxidation during medium chain versus long chain triglyceride feeding in healthy women burn more fat, reducesAn Open-Label Pilot Study to Assess the Efficacy and Safety of Virgin Coconut Oil in Reducing Visceral Adiposity, Effects of dietary coconut oil on the biochemical and anthropometric profiles of women presenting abdominal obesity its amount on the stomach and reduces the waist. In addition, due to lauric acid, coconut oil has antibacterialFatty Acids and Derivatives as Antimicrobial Agents effect and even usedThe Effect of Coconut Oil pulling on Streptococcus mutans Count in Saliva in Comparison with Chlorhexidine Mouthwash mouthwash.

Coconut oil can be used to make baked goods, fry pancakes on it, or pancakesas well as add a tablespoon to coffee. You can also use it to fry and bake savory foods like scrambled eggs, vegetable stews, or meats, as long as you don't mind the coconut flavor.

3. Avocado

Avocado is 77% fat, but its consumption has a positive effect on maintaining a healthy weight. It reducesA randomized 3 × 3 crossover study to evaluate the effect of Hass avocado intake on post-ingestive satiety, glucose and insulin levels, and subsequent energy intake in overweight adults, Postprandial gut hormone responses to Hass avocado meals and their association with visual analog scores in overweight adults: A randomized 3 × 3 crossover trial appetite for the next 5 hours after eating, and people whose diet is rich in this fruit generally chooseAvocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults: results from the National Health and Nutrition Examination Survey (NHANES) 2001-2008 healthier food and less likely to gainAvocado Intake, and Longitudinal Weight and Body Mass Index Changes in an Adult Cohort being overweight in the long run.

Plus, avocados help fight inflammation.Dietary Factors That Promote or Retard Inflammation and reduces the level cholesterol. Just a week of dieting with plenty of this fruit will reduceMonounsaturated fatty acid (avocado) rich diet for mild hypercholesterolemia the amount of total and "bad" cholesterol and increases the level of "good".

Moreover, he copes with this much betterComparison of the effects on lipoproteins and apolipoproteins of a diet high in monounsaturated fatty acids, enriched with avocado, and a high-carbohydrate dietthan a meal with complex carbohydrates. The latter also lower total cholesterol, but at the same time reduce the level of "good", whereas avocado does not have such consequences.

Avocado is good for brain function tooAvocado Consumption Increases Macular Pigment Density in Older Adults: A Randomized, Controlled Trial. One fruit a day for six months increases blood lutein levels by 25%, improves attention span, working spatial memory and problem-solving efficiency.

4. Eggs

Eggs are often excluded from weight loss diets due to their high percentage of fat. What's more, one egg contains about 71% of the safe daily intake of cholesterol, most of which is concentrated in the yolk.

However, for most people, eating eggs does not causeDietary cholesterol provided by eggs and plasma lipoproteins in healthy populations a significant rise in blood plasma cholesterol. So if you have no inclination to atherosclerosisconsumption of this product will not have negative health effects.

Eggs contain a lot of easily digestible protein - a macronutrient that providesA high-protein diet for reducing body fat: mechanisms and possible caveats a feeling of satiety, increases energy consumption for assimilation of food and helps to maintain a normal body weight. An egg breakfast reducesShort-term effect of eggs on satiety in overweight and obese subjects calorie intake for the next 36 hours. People feel full longer and choose less nutritious meals without any restrictions.

In addition, egg yolks are rich inLutein and zeaxanthin concentrations in plasma after dietary supplementation with egg yolk antioxidants lutein and zeaxanthin, which are beneficial for immunity, cognition and vision. One and a half yolk a day for a month increases the level of lutein by 28%, and zeaxanthin by 142%.

5. Walnuts

Consuming walnuts reduces appetite and helps you choose healthier foods. Thus, in one well-controlled studyWalnut consumption increases activation of the insula to highly desirable food cues: A randomized, double-blind, placebo-controlled, cross-over fMRI study Consuming a 48-gram walnut smoothie for five days reduced participants' appetite and hunger compared to a placebo drink of equal calorie and nutrient content.

In addition, brain scans showed that those who drank nut smoothies had increased activation in right islet - an area of ​​the brain that helps withstand tempting food stimuli such as cake and French fries.

Interestingly, in fact, walnuts are 21% less in calories than stated in the tables. They contain about 661 kcal per 100 grams, but the body assimilatesWalnuts Consumed by Healthy Adults Provide Less Available Energy than Predicted by the Atwater Factors only a fraction of that energy, so you end up with 522 calories per 100 g and you can afford more nuts without the risk of exceeding the norm.

On top of that, these nuts are richWalnuts (Juglans regia) Chemical Composition and Research in Human Health omega-3 polyunsaturated fatty acids and antioxidantsTannins and Antioxidant Activities of the Walnut (Juglans regia) Pellicle, reduceEffect of a walnut meal on postprandial oxidative stress and antioxidants in healthy individuals oxidative stress and post-meal bad cholesterol levels provokeWalnuts may be good for the gut and help promote heart health growth of beneficial bacteria in the intestines and reduce the risk of cardiovascular disease.

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If you are aiming for long-term weight retention, avoid strict diets and supplement your diet with these foods. But remember that even the healthiest food will not help you lose those extra pounds if you do not rebuild your diet for a healthier one - no sweets, pastries and alcohol, with enough protein and vegetables.