In the early stage of a nutritious and low-carbon diet, we should not only limit the intake of carbohydrates, but also eat more fat.

The purpose is to make the body change from glucose metabolism to fat metabolism as soon as possible, so as to accelerate fat burning and lose weight.

There are many sources of fat in our diet, but not all of them are healthy. Eating too much fat may make you fatter and cause many health problems, while others will help you achieve the goal of losing weight successfully.

Learn about the following 11 healthy fats recommended by nutritious low-carbon diet:

Avocado is a very typical low-carbon fruit, which is rich in fat, fiber and vitamins and minerals necessary for human body.

Many studies have proved that avocado and its oil can promote heart health, balance blood sugar and delay aging.

Avocado can be eaten in many ways. It can be directly cut into slices or pieces, added to vegetable salad, or made into butter jam.

Eating nuts in moderation will supplement high-quality fat, plant protein and fiber. Nuts also help reduce the risk of diabetes, heart disease or cancer.

Nuts with low carbohydrate content such as pecan, macadamia, hazelnut and batam should be selected for a nutritious low-carbon diet. Pistachio nuts, chestnuts, cashews, etc., have higher carbon and water.

when eating nuts, you should control the amount, because it is easy to eat too many calories carelessly, which will affect your weight loss. You can choose small packages and original flavors to help control your intake.

flaxseed is an excellent source of Omega-3 fatty acids in plants, which has a good anti-inflammatory effect. Besides, it is rich in fiber, vitamins and minerals.

Flaxseed and its oil can help prevent heart disease, cancer, diabetes and degenerative brain diseases.

besides flaxseed, another super seed is chia seed. Chiaya seeds are also rich in nutrients, especially plant Omega-3 fatty acids.

Kiya seeds also contain a variety of plant compounds, including quercetin and kaempferol, which can reduce inflammation and prevent chronic diseases, such as cancer, heart disease and diabetes.

Olive oil contains not only heart-healthy fat, but also vitamin E and various plant compounds, which can reduce inflammation and chronic diseases, such as heart disease, cancer and osteoporosis.

Olives can be used as snacks, and olive oil (especially cold pressed extra virgin olive oil) can replace other edible oils, be used in cooking, or be sprinkled on vegetable salads.

Coconut oil is a good fat in a low-carbon diet. It is a natural source of medium-chain triglycerides, which can be easily absorbed by the human body and used as energy.

in a low-carbon diet, coconut oil can help the body from excessive sugar metabolism to fat metabolism, and accelerate its entry into a fat burning state.

More importantly, MCT will be burned as energy, and it is unlikely to be stored as fat, so it will help to lose weight.

fatty fish such as salmon, tuna, anchovies and sardines are important nutritional supplements to a nutritious low-carbon diet.

These fish are rich in high-quality protein and Omega-3 fatty acids that promote heart health. Some types, such as salmon, also contain a lot of vitamin D, which is a vital nutrient for immune function and bone health.

eggs are rich in nutrition and are essential food in almost all kinds of diets. As a source of high-quality fat and protein, it is especially suitable for a nutritious and low-carbon diet.

attention! Eggs must eat whole eggs! Don't abandon the yolk again! Egg yolk is not only a healthy fat source, but also rich in B vitamins and trace elements, with very high nutritional value!

eggs and low-carbon fat-burning coffee are excellent low-carbon breakfast combinations! At the same time, it has a variety of patterns, which can be used as a staple food and a perfect supporting role!

Butter is very suitable for low-carbon diet, because it contains no carbohydrate and about 81% fat.

Butter is also one of the best food sources of butyrate. Studies show that this type of short-chain fat may play an important role in promoting brain health.

it is best to choose grass-fed butter (look for the word grass-fed on the package), because it contains more omega-3 fatty acids (mainly ALA) and healthy conjugated linoleic acid (CLAs) than ordinary butter, and CLA helps to reduce the risk of cancer.

Cheese is also a healthy fat source in a nutritious and low-carbon diet.

There are many kinds of cheese. Although the exact nutritional components depend on different types, they are basically good sources of protein and calcium. Some fermented varieties, such as cheddar cheese or gouda cheese, also contain probiotics.

There are many ways to eat cheese. You can refer to the recipes on the gourmet APP.

The above-mentioned ten kinds of fats that are beneficial to the body can not only help you lose weight, but also improve your health if added to a nutritious and low-carbon diet.

However, you can only eat more fat at the beginning of a low-carbon diet, which will help you burn fat quickly. If you want to lose weight continuously and steadily, you should reduce your fat intake (not blindly, the more the better) when your brain and body adapt to the new metabolic mode. We have repeatedly emphasized this issue.