Fatty Acids in Weight Loss Plan
Do you think that reducing fats in your daily diet might help in losing weight? We believe you know better than that! But so many people still believe otherwise that it seems essential to stress, that fatty acids are crucial in losing weight without negative health effects.
Why do you need fatty acids in your diet?
It is assumed that fats should constitute about 20-30% of the total energy from the diet. Their deficiency can bring many health problems. The most common are visual disturbances, skin changes, hair loss, and disorders of the nervous and endocrine systems. Planning a diet and intense workout, one cannot forget about including healthy fats in their diet.
Due to the type of fatty acids, fats are divided into saturated and unsaturated fats. Among unsaturated fats, we can distinguish mono- and polyunsaturated. It is worth remembering, however, that not all of them have the same properties and are not equally beneficial to health, so you should keep the right proportions in their consumption.
Particularly noteworthy are essential fatty acids (EFAs), which should cover about 10% of the supplied energy. These are polyunsaturated fatty acids. Our body is not able to produce them on its own, so they must be included in our daily menu - or supplemented when there is a risk of deficiencies in our system.
The effect of omega-3 fatty acids is constantly being researched, but the mechanisms that may contribute to weight control are already partially known.
Omega-3 fatty acids are believed to influence:
- increasing insulin sensitivity,
- increasing lipid oxidation,
- affect positive changes in the intestinal bacterial flora,
- inhibit lipogenesis.
Medium-chain fatty acids are perceived as a substance that effectively increases the effectiveness of weight loss, which is why these supplements are also quite popular among conscious users.