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Incorporating foods rich in healthy fats into your diet is an intelligent way to lose weight while enjoying delicious meals.
Fatty fish like salmon, olive oil, nuts and seeds, and avocados are all great sources of beneficial omega-3 fatty acids can help reduce inflammation and promote overall health – and both have been linked to successful weight loss.
Avocados
Avocados are high in monounsaturated fats, which can help reduce belly fat and lower cholesterol levels. They are also a good source of fiber, which can help with weight loss by making you feel fuller for longer.
Nuts and Seeds
Nuts and seeds – Nuts and seeds such as almonds, walnuts, and chia seeds are high in healthy fats, protein, and fiber. These nutrients can help control hunger, making it easier to stick to a weight loss plan.
Olive oil
Olive oil – Olive oil is high in monounsaturated fats and has been shown to help reduce the risk of heart disease and improve weight loss. It can be used as a cooking oil or as a salad dressing.
Fatty fish
Fatty fish such as salmon, tuna, and sardines are high in omega-3 fatty acids, which have several health benefits. Omega-3s have been shown to help with weight loss by decreasing inflammation in the body, which can lead to a decrease in belly fat.
They can also help to control appetite by regulating hormones that control hunger and fullness.
Additionally, omega-3s can support gene expression. They can influence the activity of genes that play a role in the development of obesity and other metabolic disorders. They can also influence the activity of genes that regulate inflammation, which can help to reduce the risk of chronic diseases.
Try this simple recipe that incorporates many of these healthy fats is a Mediterranean-style fish and avocado bowl:
Ingredients:
- 4 (6-ounce) wild-caught salmon fillets
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1 tablespoon olive oil
- 1 cup cherry tomatoes, halved
- 1/2 cup Kalamata olives, halved
- 1/4 cup chopped fresh basil
- 2 avocados, diced
- 2 tablespoons lemon juice
- 1/4 cup chopped toasted almonds or pumpkin seeds
Directions:
- Preheat the oven to 400 degrees F. Season the salmon with salt and pepper.
- Heat the olive oil in a skillet over medium-high heat. Add the salmon and cook for 2-3 minutes per side, or until browned.
- Transfer the salmon to a baking sheet and bake for 8-10 minutes, or until cooked through.
- Meanwhile, in a large bowl, combine the tomatoes, olives, basil, avocado, lemon juice, and toasted almonds or pumpkin seeds.
- Serve the salmon over the avocado and tomato mixture.
Enjoy!
