Slimming: the good fats to which we are entitled (even outside the holidays)

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Slimming the good fats to which we are entitled even

[BONNES GRAISSES] Fat drags a bad brand image. Yet some fats are good for the heart, the brain… and the form! Here’s why we absolutely must consume it – in good proportions – every day.

Without fats, no cells, no neurons, no hormones, no vitamins A, D, E, K, no bile salts necessary for digestion… In short: no life! “We absolutely must consume them to stay healthy. But not just any. All are made up of a “mixture” of different fatty acids: saturated, monounsaturated, polyunsaturated, trans… “They are classified among the “good fats” or the “bad” according to which one predominates”, specifies Marie-Caroline Savelieff, nutritionist dietitian.

On the same subject

In video: 4 good reasons not to shun good fats

Good fats or bad fats: how to tell the difference?

>> The good fats are omega-3 and 9. Anti-inflammatories, heart protectors and anticancer, good for the brain and antidepressant, they are also easily burned by the body.

  • Foods rich in omega-3: salmon and other “well-bred” fatty fish, nuts, lamb’s lettuce, walnut oil, Bleu-Blanc-Cœur certified products, etc.
  • Foods rich in omega-9: olive, olive oil, duck fat, hazelnut.

>> The bad fats are omega-6 and saturated fatty acids. They do the opposite. We actually need all of these fats in a certain balance.

  • Foods rich in omega-6: sunflower, corn, soybean oils.
  • Saturated fats: meat, cheese, “fatty” sauces in general, whole milk and dairy products, especially cooked butter.

>> The fats to banish are all hydrogenated and trans fats. Industrial products: savory and sweet biscuits, spreads, “bad” margarines, “bad” pastries, ready meals, low-end sauces.

Good fats also help keep the line

Good fats help you manage weight better, even if the fat remains the most caloric nutrient. “All the fat provide 9 kcal per gram, but certain acids fat promote weight gain and others loss , notes Véronique Liesse, dietician-nutritionist. When you lack omega 3, you can block slimming, so you have to cover the recommendations; no more, however, because it would be useless. We recommend an intake of omega 3 (EPA and DHA) of the order of 500 mg per day, and acid fat alpha-linolenic acid (omega 3 of vegetable origin), around 2 to 3 g per day.”

Conclusion ? When we cover our needs fat, it is not stored, it has a functional role. Conversely, if we do not bring this fatthe body can begin to store or slow down the destocking!

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les oeufs

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Eggs
Its strengths: omega-9 and omega-3 and as a bonus, choline (a fat good for the brain), and selenium (good for the thyroid, our slimming conductor). Provided that you choose it enriched with omega-3 (the hen ate seeds, especially flax). “Battery” eggs (number 3 printed on the shell) should be avoided. The right amount: 3 per week.

le saumon

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The salmon
Its strong points: omega-3 and vitamin D (regulator of insulin, therefore anti-cravings), vitamins B (metabolism). Provided you choose it wild or organic, ideally fresh (if not frozen, but it must then be consumed within 3 months, as omega-3s are poorly resistant to extreme cold). It is prepared without skin or fatty part (ventral and dorsal), where contaminants are concentrated, and raw or undercooked. Season it with a drizzle of olive oil and lemon juice (no cream or butter!). If you can’t find quality salmon, you replace it with mackerel or sardines. The right amount: 1 to 2 servings (100g) per week.

l huile olive

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Olive oil
Its strong points: omega-9 and its protective phenolic compounds. On condition of choosing it from 1st cold pressing. And not to consume too much because it remains very caloric! The right amount 1 fillet for lunch and dinner. It is the oil to be preferred for cooking since it supports heat perfectly well.

l avocat

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the lawyer
Its strong points: omega-9 and vitamin E and glutathione, which are two powerful antioxidants. As long as you don’t fill it with mayo or vinaigrette. A little salt, pepper or even nothing at all is perfect! Use its flesh instead of butter for your toast and sandwiches. Sprinkle the flesh with a drizzle of lemon juice for vitamin C, you will have a real antioxidant bomb. The right amount: 1 avocado per week.

les fruits mer

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6/9 –

Seafood
Their strengths: omega-3s, iodine which boosts the thyroid, our No. 1 slimming gland, and iron. Provided you buy shellfish and crustaceans fresh, or frozen plain. And not to eat the heads of shellfish, stuffed with cholesterol. Nor to accompany mayonnaise! We forget the fluorescent pink prawns and the mussels cooked, peeled and floating in a liquid sometimes stuffed with additives. The right amount: 1 plate of seafood per week, or 1 dish of mussels.

les graines lin

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Flax seeds
Its strengths: omega-3s (top record: 54%) and 3g of fiber per c. soup. Provided you grind them before preparing or consuming them, otherwise the omega-3s are little or not assimilated. The right amount: 1 tbsp. coffee per day in yogurt, porridge, soup…

les graines chia

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8/9 –

Chia seeds
Their strengths: omega-3, special omega-6 type GLA (gamma-linoleic acid), maximum fiber (4g per tbsp), and calcium (70mg per tbsp). Provided you prepare them with semi-skimmed or vegetable milk. You can sprinkle it on raw vegetables, but it is after having soaked them that their good fats will be better assimilated. The right amount: 2 tbsp. tablespoons = 100% of our omega-3 needs. to be adjusted according to your other sources of omega-3.

l huile

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walnut oil
Its strengths: omega-3s and vitamin E. Provided you buy it in small quantities and keep it in the refrigerator (it goes rancid quickly). Like all fruit oils (olive, hazelnut, pistachio…), it is rich
vitamin E and unrefined, unlike cereal oils, less interesting. The right amount 1 fillet every 2 or 3 days. 2 tbsp. tablespoons cover omega-3 needs. It is only eaten raw, on salads, raw vegetables, etc. Very rich in omega-3, it is too fragile for cooking.

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