The Optavia weight loss program is a renowned weight loss program that promotes overall health and wellness while helping individuals lose weight. Healthy fats, particularly monounsaturated and polyunsaturated fats, are an important part of the Optavia diet, which can contribute to successful weight loss. Using these optavia healthy fats as part of the program can help you lose weight
Saturated fats are less beneficial than monounsaturated and polyunsaturated fats, like olive oil, olives, nuts and seeds, and avocados. Choose healthy fats from those two categories for most of your daily servings. There should be approximately 5 grams of Fat in a serving of healthy fat. Based on the type of lean protein you choose, you’ll have 0-2 servings of healthy fat per Lean & Green Meal.
Let’s take a closer look at each monounsaturated, polyunsaturated, and saturated fat, we can see unique health benefits:
Monounsaturated Fats
Your weight loss journey can be greatly aided by monounsaturated fats. Optavia healthy fats include almond flour ( 1 ½ Tbsp) , avocado (1 ½ oz) and guacamole (2 Tbsp) and other monosaturated fats including:
Milks:
Almond Milk (2 cups)
The low caloric content of almond milk (30-60 per serving) compared to cow’s milk makes it a great drink to consume without increasing your calorie intake, as well as its very low carb and sugar content, and low saturated fat content.
Cashew Milk (2 cups)
Anacardic acid, a bioactive compound in cashew milk, plays a role in fat reduction during adipogenesis. By doing so, consumers are able to maintain their weight, or even reduce it.
Olives (5-10)
In addition to helping with energy loss, olives contain essential fatty acids and are considered a safe fat source.
Oils:
- Avocado Oil (1 tsp)
Avocado oil is rich in monounsaturated fats and also contains oleic acid, which reduces belly fat.
- Canola Oil (1 tsp)
It improves cardiovascular health and assists in weight loss as canola oil is low in saturated fat. A study found that belly fat was reduced by 1.6% when canola oil was consumed daily for four weeks.
- Olive Oil (1 tsp)
By increasing metabolism, reducing body fat, and reducing appetite, its high MUFA content can lead to weight loss.
- Peanut Oil (1 tsp)
Adding peanut butter to your diet can help you lose weight since it is a great source of protein and healthy fats. With proper use, peanut butter can reduce calorie intake, boost satiation levels, and positively affect body composition.
Nuts:
Fiber in nuts offers various benefits, including reducing blood sugar levels and helping to control calorie intake. Our digestion is made easier and smoother when we consume fibre, which improves our gut health.
As well as antioxidants, magnesium, folic acid, vitamin E, and copper, healthy nuts for weight loss also contain antioxidants, magnesium, and folic acid. Here are optavia healthy fats Nuts:
- Almonds
- Brazil Nuts
- Cashews
- Hazelnuts
- Macadamia
- Peanuts
- Pecans
- Pistachios
- Pesto
Seeds:
- Sesame Seeds
As an excellent source of protein, sesame seeds or til aid weight loss by increasing your metabolism and curbing hunger, thereby preventing excessive calorie consumption. Fat can be lost while muscles are maintained by eating fiber-rich foods.
Polyunsaturated Fats
Various bodily functions can be supported by polyunsaturated fats, making them beneficial for weight loss. In the Optavia healthy fats polyunsaturated fats are found in the following sources:
Margarine: 1/2 Tbsp
Mayonnaise: 1 Tbsp
Nuts:
- Pine Nuts (1/3 oz)
- Walnuts (1/3 oz)
Oils:
- Flaxseed Oil (1 tsp)
In addition to helping you lose weight, flaxseed oil improves your digestive health. Natural laxative properties of linseed oil help relieve constipation. Getting rid of toxins and waste aids weight loss.
- Grapeseed Oil (1 tsp)
This oil contains linoleic acid that promotes metabolism and weight loss. Additionally, grape seed oil is an excellent source of antioxidants, which may also help with weight loss.
- Safflower Oil (1 tsp)
Despite little research, some people consider safflower oil a weight loss aid.
- Sesame Oil (1 tsp)
You can change your body’s leptin level by consuming sesame oil, which is rich in polyunsaturated fatty acids. In addition to reducing fat and hunger, leptin is a hormone that regulates metabolism.
- Soybean Oil (1 tsp)
As a healthy alternative to vegetable oils, soybean oil can help you lose belly fat
Seeds:
- Chia Seeds (1 Tbsp)
The fiber in Chia seeds adds bulk to meals, prolonging their satiety value, slowing digestion, and delaying glucose release in the bloodstream. Weight loss and weight management require seeds to aid body metabolism and reduce food cravings.
- Flax Seeds (1 Tbsp)
Fiber is found in soluble and insoluble forms in flaxseeds. High fiber intake may prevent obesity. Researchers found that flaxseed could support weight loss in overweight and obese people after reviewing 45 randomized placebo-controlled trials.
- Hemp Seeds (1 Tbsp)
The fibre content in hemp makes it an appetite suppressant, which helps you reduce hunger cravings and feel fuller for longer. Hemp seeds can help control your hunger all day long by adding four tablespoons to your breakfast.
- Other Seeds
Poppy Seeds (1 Tbsp)
Pumpkin Seeds (1 Tbsp)
Sunflower Seeds (1 Tbsp)
The benefits of Optavia’s polyunsaturated fats Polyunsaturated fats promote satiation, maintain blood sugar levels, improve nutrient absorption, and reduce the risk of heart disease. Furthermore, polyunsaturated fats help maintain a healthy cell wall and reduce inflammation.
Saturated Fats
In Optavia, saturated fats are limited!
Despite the numerous weight loss benefits of monounsaturated and polyunsaturated fats, optavia recommends limiting saturated fat consumption. Weight gain and health risks can be associated with saturated fats. Optavia contains the following sources of saturated fat:
Butter: 1/2 Tbsp
Coconut: 1 1/2 Tbsp
Cream: 3 Tbsp
Cream Cheese: 1 Tbsp
Milks:
- Coconut (2 Tbsp)
| You May Get Optavia Healthy Fats Summary at: https://optaviamedia.com/pdf/LEARN/32240-GUI_OPTAVIA-Guide.pdf |
Conclusion
Your Optavia program can be enhanced with monounsaturated and polyunsaturated fats. Fullness is provided by these fats, blood sugar is stabilized, heart health is promoted, and joint health is supported by these fats. You can maximize the benefits of Optavia by using saturated fats sparingly and focusing on healthy fats, ultimately achieving your weight loss goals while maintaining overall health.
