For many years, a very erroneous approach related to weight reduction has been clarified. It assumes that it is best to eliminate all fats from the diet, because they determine whether we are still fat. In this case, we can not talk about a healthy, balanced diet. Below you will know six sources of fat that have an impact on reducing body fat.


Fats – basic information

Fats (as a macro-nutrient) are necessary for us because they perform the following functions in the body

– they are a great source of energy, which is definitely more stable than the one obtained from carbohydrates

– a state substrate for building cell membranes in our body

– they are the basis for the proper functioning of the endocrine system

– protect internal organs, joints, circulatory and nervous systems

– allow you to assimilate the appropriate vitamins and minerals

regulate blood pressure

– improve and improve digestion

Fat burning occurs when your body burns more calories than you get. This process is commonly called reduction. The easiest way to achieve this is to reduce calories from the diet, and these in turn are most abundant in fats.

By eliminating just 10g of fat in any form, we throw away almost 100 kcal from the daily balance, which, with a diet of approx. 2000 kcal, accounts for 5% of the total. As a result of this modification we are already on a negative calorific supply and we create conditions suitable for burning fat tissue.

The above suggestion refers to the fact that it is easiest to regulate the overall supply of calories with fats. They are usually small volume products and allow for psychological comfort if you stay on reducing diets longer.


Top 6 sources of fat that support the reduction of body fat


  1. Fish and fish oil

Fish is a great product that should form the basis of our diet. First of all, they are a rich source of the necessary building material, ie protein, and secondly they contain almost the same healthy polyunsaturated fats Omega-3. Guided by the selection of fats in the diet, we must pay attention to the proportion of Omega-3 to Omega-6, which should ideally be 11. By introducing fatty fish or fish fat supplements, we can easily achieve the above proportions.

How can Omega-3 help us during fat burning? First of all, we will take care of our health. A properly functioning circulatory system will allow to efficiently remove toxic and incriminating materials from the body and will support the supply of oxygen. Secondly, fish oils regulate metabolism and energy balance, causing the body not to set lipids. As a result, during physical activity, subcutaneous fat is used better for energy purposes.


  1. Coconut oil

Innovative cooking oil that impresses with its taste and application possibilities. Until now, it was not very widespread, but quickly gained popularity due to its properties.

Coconut oil is a thermogenic product. This means that it can have a positive effect on fat burning. Medium-chain fatty acids that are contained in coconut oil can accelerate metabolism by up to 50% in obese people, and this effect lasts up to 24 hours after its consumption. The body needs much more energy to burn them, hence an increased thermogenic effect. Medium-chain fatty acids are characterized by the fact that they immediately enter the liver and are converted into energy, as in the case of carbohydrates.

In addition to the properties that will help us to reduce, virgin coconut oil also helps to maintain the proper condition of the skin and hair, strengthen the cells of the whole body, maintain youth and vitality, serves as a cosmetic. It is an oil that can be processed thermally without worrying about losing healthy properties.


  1. Olive oil

The best quality olive oil is obtained from the first cold pressing (so-called virgin). In this way, it retains the best health benefits. Since ancient times, olive oil has been an addition to all meals due to its characteristic taste and aroma.

It is a source of vegetable fat therefore it does not contain saturated fatty acids. It has a very common influence on the inhibition of atherosclerosis and the condition of the heart and circulatory system. It lowers the amount of bad cholesterol (LDL) and increases the level of good cholesterol (HDL). It protects against asthma and allergies. Provides support for the digestive system. It counteracts the aging process.

During reduction diets it will provide a source of satiety and energy support for the body. Hence, it counteracts hunger attacks and promotes the absorption of macro and micro nutrients. With even a large consumption of olive oil, we should not worry about unnecessarily deposited adipose tissue. It is best served cold with fresh vegetables.


  1. Avocado

This most caloric fruit, due to the high proportion of fats, can be a very valuable source of healthy fatty acids for us. In Poland, it is not as popular as in other countries, but the increasing nutritional awareness causes that it gains on participation in menus.

It contains oleic acid, which significantly reduces the level of bad cholesterol and large amounts of potassium, which are an essential macro-component of the athlete’s diet and physically active people. Potassium supports the work of the heart and the circulatory and nervous systems.

Avocado significantly improves the absorption of other valuable ingredients of other products from the diet, vitamins and minerals and, for example, lycopene occurring in tomatoes, which with the participation of avocado is about 5 times better absorbed! This component acts anti-cancer.


  1. Eggs

Eggs are definitely the basis of a high-protein diet. The egg yolk is about half and half full of protein and fats. The fats contained in the yolk are the same health. The condition, however, is the way of feeding the chicken from which the egg comes from. Apparently today’s Omega-3 to Omega-6 in egg yolks from mass-hens can be up to 140, which means that it will have a very negative impact on our fat balance.

All previous myths about eggs, for example, that you should eat only a few whole eggs a week are of course unfounded. The cholesterol contained in yolks is not a cause for concern for us, as the eggs also abound in lecithin and Omega-3 fatty acids counteracting its negative impact.

They also contain vitamins A, C, E, D, vitamin complex. B, calcium, lutein and iron. All of the above when consuming whole eggs are very well absorbed and have a precious impact on our body, giving health, vitality and youth.

During the reduction will be a meal meal and a healthy source of animal fats, which can not be avoided.


  1. Nuts and natural peanut butter

Nuts are a great snack that can be a separate meal during the day. Packed with nutritional values ??to the banks themselves, they are a source of valuable healthy fats. Consumed raw or after a delicate treatment (eg peanut butter) will complement and diversify the diet.

Nuts are primarily a source of antioxidants – nutrients that cleanse the body of unnecessary products of metabolism, deposits and impurities. They have all the positive properties of plant fats, and they support brain work. They increase the basic metabolism, regulate the level of insulin, whose balance during the reduction periods is very important.

Statistically, people who eat nuts often weigh less than those who do not eat them regularly. Despite the high calorific value, we should not shake them off. Nuts should be eaten raw, so that they keep as many basic values ??as possible. Each additional treatment (eg roasting) takes away a lot of healthy properties.


Fats in the diet are a very important element that allows us to keep our health, affects the absorption of vitamins and minerals and ensures satiety. We can not eliminate fatty acids when reduced to zero. However, it is worth choosing the best sources that will additionally support our fight for health and beauty.

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