SECRET TO SUSTAINED WEIGHT LOSS? EAT THE RIGHT FATS

WE’VE BECOME used to thinking that eating fat can make you fat — but the latest research shows this isn’t necessarily so.

Many dietary fats are referred to as ‘essential’ fats because our bodies need them to function properly. Fat is crucial for the nervous system, improves fatsoluble vitamin uptake (including vitamins A, d, E and K which promote growth and protect reproductive health) and can guard against heart disease.

‘The key is including the right kind of fat in your diet — helping you to make food choices that will improve your health and contribute to your weight-loss goals,’ says WW nutritionist Jess O’Shea.

‘Good’ or unsaturated fat comes in two forms: monounsaturated fat and polyunsaturated fat.

Monounsaturated fats are found in olive oil, almonds, cashews, peanuts, peanut butter, sesame seeds and avocado. These raise levels of ‘good’ HDL cholesterol and lower ‘bad’ LDL cholesterol. They can also help prevent fat around the stomach.

Meanwhile, polyunsaturated fats lower LDL cholesterol and contain essential omega-3 fatty acids, which promote brain and heart health and much more besides. You’ll find them in salmon, herring, mackerel, walnuts, flaxseed and canola oil.

THE LOWDOWN ON ‘BAD’ FATS TO AVOID

‘BAD’ fat comes in two forms, saturated fats and trans fats. Saturated fats are found in red meat, poultry and dairy products such as cream, butter and milk — these raise your level of LDL cholesterol and can increase your risk of heart disease.

Trans fats are made from unsaturated fats that have been chemically altered to prolong shelf life. They raise LDL cholesterol, lower HDL cholesterol, promote inflammation and increase heart disease risks.

‘They can be found in many processed foods such as cakes, biscuits, pies, frozen foods such as spring rolls and deep-fried foods such as French fries, battered fish and chicken nuggets,’ explains Jess O’Shea.

To help you tell good fats from bad, try the barcode scanner on the new WW app. This will give a quick Points value of prepackaged foods. Foods containing unsaturated fats have a lower Points value — again helping you to make accurate on-the-spot assessments of a much wider range of foods.

PUT THESE FRIENDLY FATS ON THE MENU

THESE FOODS are packed with friendly fats which help with weight loss and will boost your overall health:

■ Nuts

NUTS are a great source of protein and healthy fats. They make a great snack if limited to a healthy portion size.

■ Avocado

PACKED with fibre and monounsaturated fat, avocado helps maintain healthy cholesterol levels and leaves you feeling full.

■ Salmon

RICH in protein and omega-3 fatty acids, salmon is nutritious and works in all sorts of dishes, from stir-fry to risotto.

■ Eggs

PACKED with protein and versatile enough to form the basis of a healthy breakfast, lunch or dinner, eggs are a WW favourite.

■ Chia seeds

A GREAT source of fibre, chia seeds absorb water and expand in your stomach making you feel full. They also contain high levels of omega-3 fatty acids.

■ Extra-virgin olive oil

A STAPLE of the Mediterranean diet, extra-virgin olive oil is packed with antioxidants, fatty acids and smaller amounts of vitamin E and K.

■ Dark chocolate

LOADED with antioxidants and minerals including iron, magnesium and manganese, dark chocolate may also raise HDL and lower LDL cholesterol.