Out of all the fish in the sea, tuna is one of the highest sources of docosahexaenoic acid (DHA), an omega-3 fatty acid. Canned light tuna is one of the best and most affordable fish for weight loss, especially from your belly! One study in the Journal of Lipid Research showed that omega 3 fatty acid supplementation had the profound ability to turn off abdominal fat genes. And while you’ll find two types of fatty acids in cold water fish and fish oils—DHA and eicosapentaenoic acid (EPA)—researchers say DHA can be 40 to 70 percent more effective than EPA at regulating fat genes in the abdomen, preventing belly fat cells from expanding in size.
Eating foods with fat is definitely part of a healthy diet. Just remember to choose foods that provide good fats (monounsaturated and polyunsaturated fats) and balance the amount of calories you eat from all foods with the amount of calories you burn. Aim to eat a dietary pattern that emphasizes intake of vegetables, fruits, and whole grains; includes low-fat dairy products, poultry, fish, legumes, non-tropical vegetable oils and nuts; and limits intake of sodium, sweets, sugar sweetened beverages and red meats. Doing so means that your diet will be low in both saturated fats and trans fats.
Why are trans fats bad for you, polyunsaturated and monounsaturated fats good for you, and saturated fats somewhere in-between? For years, fat was a four-letter word. We were urged to banish it from our diets whenever possible. We switched to low-fat foods. But the shift didn't make us healthier, probably because we cut back on healthy fats as well as harmful ones.
Trans fats appear in foods which contain partially hydrogenated vegetable oils, these are worse than saturated fats (2). Trans fat can be found in fried foods, baked goods such as pastries, cakes and cookies and processed snack foods such as microwavable popcorn (5). This kind of fat can also raise LDL ‘bad’ cholesterol levels and supress levels of the ‘good’ cholesterol, high-density lipoprotein (HDL)(5). As a result, the risk of heart disease is much higher than if you were to consume only saturated fats (5, 6).
Omega 3 fatty acids and omega 6 fatty acids are both a type of polyunsaturated fat. For a healthy body, omega 3 and omega 6 fatty acids need to be eaten in about a 1:1 ratio. However, the standard American diet contains about 15 to 16 times as many omega 6s as omega 3s, so the ratio is way out of whack. Omega 6 fatty acids eaten in a high concentration like that become pro-inflammatory and promote heart disease.
A handful of nuts goes a long way! They provide a protective benefit for heart health and contain what is known as good fat. Nuts help to burn calories more efficiently and are proven to add a satiety factor into your daily diet. This, Warren says, helps with not overloading on calories from other foods. A creative way to use nuts as salad add-ins is by whipping up a simple nut sauce made with almond butter to dress your salad. You can also chop a few of your favorites—almonds and walnuts are particularly good in salads—and sprinkle them in.
For decades, doctors, nutritionists, and health authorities have told us that a diet high in saturated fats raises blood cholesterol and increases the risk of heart disease and stroke. However, recent studies have made headlines by casting doubt on those claims, concluding that people who eat lots of saturated fat do not experience more cardiovascular disease than those who eat less.
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Other studies have confirmed the health benefits of following a low-carb diet rather than a low-fat diet. In one study, women lost more weight following a low-carbohydrate diet than a low-fat diet (5). In addition to weight loss, studies also show that low-carb, high-fat diets reduce inflammation, regulate blood sugar levels, and reduce triglycerides while raising HDL cholesterol levels (6,7).