Joint N-11 - The oil that you should include in your diet to lose weight (and it is not olive oil)
by faina marco (2021-03-13)
The obesity and loneliness are the outstanding tasks of the human being, and both can wreak havoc if measures are not taken in time. As for the first, 39% of adults aged 18 or over are overweight, and 13% are obese. Some worrisome data, especially because it goes more.
Many people do not know how to eat and do not know what to do to lose weight. That's why most choose to cut calories, when the ideal is to restrict certain food groups, regardless of their caloric load.
If we want to lose weight, we must cut all the processed and ultra-processed, which are usually simple carbohydrates. And in turn, opt for good proteins and fats. Today we are going to talk about the latter, specifically an oil.
The oil you should include in your diet to lose weight
Although we must be careful with the amount, if we use coconut oil well we can lose weight. One of its secrets is in its medium chain triglycerides (MCTs), which are special types of saturated fat obtained from coconut oil and made up of chains of varying length between 6 and 12 carbon molecules, which the body uses differently with respect to long chain fatty acids (LCT).
Well, according to a study, these TCMs from coconut oil can increase the amount of calories our body burns compared to longer chain fatty acids (LCT). Other research found that consuming 15-20 grams of TCM per day increases energy expenditure by 5%.
Additionally, the MCTs in coconut oil have been shown to reduce hunger. Several studies have confirmed this with men, who ate less throughout the day if they had more TCM for breakfast. Be careful, all these studies are small, and there is really no scientific evidence that coconut oil intake reduces appetite more than others, but hey, there it is and it is good to take it into account.
The best: combats abdominal fat
In addition to helping you lose weight, coconut oil also promotes the loss of abdominal (or visceral) fat, thanks, again, to the MCTs it contains.
In a three-month study of 40 women with abdominal obesity, it was found that those who took 2 tablespoons (30 ml) of coconut oil per day had a significant reduction in both their body mass index (BMI) and on your waist.
Other fatty foods that are good for losing weight
As we told you at the beginning, low-fat foods are usually loaded with sugar and carbohydrates, and theirs, if we want to lose weight, would be to eat, above all, good fats and proteins. We tell you other fatty foods that help you lose weight, in addition to coconut oil:
1) Whole eggs
The whole eggs are a fantastic option to slim the tummy, despite being fatty. In fact, they are one of the best foods to lose weight, as they are rich in protein, healthy fats, increase the feeling of fullness and are very low in calories.
A study in overweight women showed that eating eggs for breakfast increased feelings of fullness and caused participants to eat less for the next 36 hours.
2) Almonds
Almonds are a high-quality fatty food that makes us lose weight, since it limits the fat absorbed by the body. A study in the Journal of the American Heart Association, conducted among overweight adults, found that those who ate about a quarter cup of almonds for 6 months lost 62% more weight than those who did not and lost, above all, belly fat and legs-
3) olive oil
A study published in the journal Obesity found that eating a diet rich in olive oil creates higher levels of adiponectin, a hormone that breaks down body fat.
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