1. Full-Fat Milk
You might believe that opting for skim milk instead of whole milk will help you keep your weight in check. So you resist the temptation to snack on full-fat yogurt or pour creamy milk on your morning cereal.
There are reasons diet programs advise against dairy fat: the extra calories sabotage your weight loss and extend your waistline. But dairy fat is not a dietary demon as it’s been made out to be, especially when compared to its substitute.
Two recent studies have linked whole-fat dairy to reduced body fat. According to the findings, this might be due to the satiety factor associated with fat and the bioactive substances that alter the metabolism and improve your body’s fat burning efficiency.
Apart from the benefits of whole milk, consider that the substitutes might impede your weight loss. Whenever a natural food has had fat removed from it, though, something must be put in its place in order to retain the food’s flavor.
Unfortunately, when you choose dairy products made with skim milk, that “something” is usually sugar or at least one sugar substitute.
Opting for full-fat milk will not only help you avoid unnecessary sugar and potentially dangerous sugar substitutes; it will also help you feel full longer. Try a glass of full-fat milk between meals to reduce your temptation to reach for unhealthy snacks.
2. Coconut Oil
Many popular diets advocate the elimination of saturated fats; however, it is vital to understand that not all saturated fats are the same.
Although coconut oil is a saturated fat, it won’t affect your weight loss goals. Coconut oil is considered a medium-chain triglyceride, unlike the long-chain triglycerides in animal fats.
Medium-chain fats are associated with a boost in metabolism and improved ability to sustain long-term weight loss. These fatty acids are metabolized differently from longer chain fats.
Instead of entering your bloodstream, they’re sent directly to your liver where they are used for energy or converted to ketone bodies.
Also, several animal studies revealed that the body stores medium chain fats less efficiently than other fats. So adding coconut oil to your diet will improve your fat loss, especially the dangerous visceral fat on your waistline.
Coconut oil curbs appetite, which means you’ll consume fewer calories without thinking about it. The combined effect of improving your metabolism and your daily caloric intake provides a one-two punch in your battle for weight loss.
As an added benefit, the fats found in coconut oil do not pose the same heart-damaging risks of animal fats. Try frying shrimp or sweet potato fries in coconut oil for a unique, slightly sweet flavor.
3. Cheese
Of course, many kinds of cheese contain a significant amount of saturated fats. But you can get a lot of nutrients from your cheese as well if you make the right choice.
It’s crucial that you include dairy products like cheese, milk and yogurt in your diet as they provide essential nutrients for superior health.
Apart from supplying proteins, B vitamins and zinc, dairy products are a rich source of calcium – necessary for maintaining strong and healthy bones.
Obviously, dairy fat will increase your calorie and fat intake, but studies suggest that these fats can promote weight loss if you use the right kinds and limit your portions. A small serving of the right cheese will provide the nutrients you need without affecting your diet.
Rich and delicious, Parmigiano Reggiano is a hard, aged cheese that packs 10 grams of protein in a one-ounce serving – this helps the body metabolize fat. It’s ideal for weight management and packs more calcium than any other cheese. Parmesan is a low-lactose food, so you’ll have no problems including it in your diet if you’re sensitive to dairy.
So, grate this baby over your pasta or just eat a chunk of it with some fruit or wine. As with milk, you should avoid low-fat versions that contain sugar and other additives.
4. Nuts
Like coconut oil, nuts have a lot of misunderstood fat. In the case of tree nuts, that fat is unsaturated, which generally means it is healthier for you.
And nuts have even more benefits, such as adding protein and fiber to your diet. These are key ingredients for weight loss. Certain kinds of tree nuts, such as walnuts and almonds, can help you lower your cholesterol.
The Omega-6 fatty acids in these nuts may lower low-density lipoproteins (LDL) in your bloodstream.
LDL is the type of cholesterol that contributes to the formation of platelet clumps that can cause the hardening of the arteries and the progression of heart disease.
Munch on a dozen walnuts or almonds after meals and you’ll improve digestion, lose weight, and lower your risk of heart disease, cancer, and diabetes.
Nuts are a healthy snack, but you can also sprinkle them on your salads, yogurts, and include them in your baked recipes. They’re filling so you won’t have to worry about empty calories that will sabotage your diet.
Keep in mind that all nuts are not suitable for weight loss. Avoid salted and cooked nuts, so supermarket brands are out of the question. Two ounces of almonds, cashews, pistachios, and walnuts are sufficient for weight loss without loading your diet with extra calories.
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