Losing weight is a pretty simple proposition, you have to burn more calories than you take in. One way to go about this is to reduce your fat intake, because fat has more calories per gram than carbohydrates or protein. Keep in mind that fat is essential for health and should account for up to 35 percent of your total daily caloric intake and that choosing the healthiest fats will give you the most bang for every calorie buck.
Olive Oil
Olive, peanut, and canola oils are all monounsaturated fats, which MayoClinic.com says can lower your "bad" low-density lipoprotein, or LDL, cholesterol. Try to use monounsaturated and polyunsaturated fats as much as possible instead of saturated fats such as butter or lard, or trans fats such as partially hydrogenated margarine and vegetable shortening; saturated fats raise your LDL cholesterol and increase your risk for heart disease. Olive oil can be used for salad dressings as well as sautes and stir fries.
Flaxseed Oil
Flaxseed oil is a polyunsaturated fat that is particularly high in omega-3 fatty acids, more so than olive and other monounsaturated oils. Like monounsaturated fats, polyunsaturated fats are heart-healthy. According to Matt Fitzgerald, author of "Racing Weight," omega-3 fatty acids are essential for muscle formation and nerve function. Furthermore, studies suggest that omega-3 fatty acids may enhance fat-burning and improve aerobic performance. Flaxseed oil has a low burning point and is best used raw, such as for salad dressings.
Hemp Oil
According to Brendan Brazier, author of "Thrive," hemp oil is a polyunsaturated oil that has an ideal balance of omega-6 and omega-3 fatty acids. Like flaxseed oil, it has a low burning point and is best used for salad dressings.
Coconut Oil
The Mayo Clinic lists coconut oil among saturated fats that you should limit from your diet. Brazier, however, recommends coconut oil as a source of medium-chain triglycerides, or MCTs. According to Brazier, the body burns MCTs in the liver rather than storing it in fat cells, so unlike most fats, MCTs provide quick energy and promote lean body mass. Unlike flaxseed and hemp oil, coconut oil is stable at high temperatures. Upon cooking, coconut oil does not taste or smell like coconut and can be used for sautes and stir fries.
References
- Mayo Clinic: Dietary Fats: Know Which Types to Choose
- "Racing Weight: How to Get Lean for Peak Performance"; Matt Fitzgerald; 2009
- "Thrive Fitness: The Vegan Nutrition Guide to Optimal Performance in Sports and Life"; Brendan Brazier; 2009
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