“Fats are harmful to health and a slim figure” - this statement was not questioned until recently. In an effort to normalize our weight, we abandoned them completely, but did not observe the desired effect. It turned out that the human body is much more complex. It has been proven that there are healthy fats that can be successfully used for weight loss. Let's look into this issue.
Useful features
There is nothing superfluous in physiology; every substance is irreplaceable. So fats perform many important tasks:
- Structural element of cell membranes
This is the same cholesterol that they scare us with. It turns out that without it, cells stop dividing and functioning normally.
- Production of sex hormones
Excluding fatty foods from the diet leads to sexual dysfunction.
- Absorption of vitamins A, E, D
These are fat-soluble substances that cannot penetrate the intestinal mucosa without lipid molecules. Diet leads to their deficiency - nails, hair, and skin elasticity suffer. Sleep is disturbed, the person becomes nervous and irritable.
- Energy for the brain
The brain receives most of the energy for its work from the breakdown of fats. Neuronal membranes are 30% composed of omega-3, 6 fatty acids. Their deficiency leads to disruption of all cortical functions: memory, attention, volitional qualities.
- Protection and thermal insulation
Internal fat surrounding the organs absorbs shock, performing a protective function. Subcutaneous tissue is a “fur coat” that protects us from hypothermia or overheating.
Incorrect diets with thoughtless restriction of fatty foods lead a person to a bunch of chronic diseases. To prevent this from happening, you need to be able to distinguish healthy fats from harmful ones.
"Friends and Enemies"
A person needs to eat 80 grams of fat per day (for women the norm is slightly lower - 60-70 g). This amount depends on weight (1 g per kg of weight). The food should be dominated by healthy fats that are not deposited as “dead weight” in the subcutaneous tissue. They are divided into plant and animal. But the origin is not as important as the structure of the organic matter. Depending on the length of the molecular chain, four types are distinguished.
1. Monounsaturated
These are palmitic and oleic acids - the most necessary type, which not only does not accumulate in the body, but also contributes to the breakdown of excess lipids. Another useful property is a decrease in the level of “bad” cholesterol and inhibition of its oxidation (the mechanism of formation of atherosclerotic plaques).
2. Polyunsaturated
The group includes:
- – omega-6;
- alpha-linoleic acid – omega-3;
- eicosapentoenoic acid - EPA;
- docosahexaenoic acid – DHA;
- conjugated linoleic acid - CLA.
Their common property is structural; it is the “building material” of cells. It is not deposited in adipose tissue, so you don’t have to be afraid of foods high in polyunsaturated acids:
- fish (mostly sea), flaxseed oil, walnuts, hemp oil - omega-3;
- soybean oil, sunflower oil, corn, peanut, cottonseed oil - omega-6.
3. Saturated
The most controversial group is palmitic, stearic, and lauric acid. They are found in meat, dairy products, chocolate, coconut and palm oil. Previously, it was believed that most of these substances are deposited in the subcutaneous tissue and are the last to be broken down when there is a lack of energy. Today the approaches have softened a little:
- these substances are necessary for the synthesis of sex hormones, so they cannot be completely excluded from the diet;
- it is important to control the amount of carbohydrates (if it does not exceed 4 g per kg of weight, saturated fats do not lead to weight gain);
- lauric acid contained in, increases the content of only “good” cholesterol, which is beneficial for obese people.
It is important to remember that the daily norm depends on a person’s energy expenditure. People who lead an active lifestyle or engage in active training to lose weight can eat about 30 g more (including saturated ones). All of them will be broken down to produce energy with limited carbohydrate intake.
4. Trans fats (margarines)
The only substances whose harmfulness is indisputable. They should be excluded from the diet not only for people losing weight, but for everyone who wants to stay healthy. The consequence of the passion for trans fats is obesity, starting from childhood, endocrine and cardiovascular diseases.
Prohibited products include industrially produced confectionery products, convenience foods, mayonnaise, ketchup, margarine, low-fat dairy products, fast food (french fries, chips and others). All of them contain vegetable oils enriched with hydrogen, which block the cell's enzymatic system, ultimately leading to its death.
How to lose weight on fatty foods?
- Maintaining the correct ratio. Per day you need to consume 2.5-3 parts of fats, 1 part of proteins and only 0.8 parts of carbohydrates. According to the nutritionist, it is this proportion that characterizes breast milk.
- There is no clear time for eating. You can eat as much as you want, the ban “after 18:00 - nothing but water” is lifted.
- It is important to observe the ritual of eating: in a calm environment, silently, without TV or newspaper. Food should be chewed well and not rushed.
- We refuse fruits, vegetables, and fiber from cereals. This is the complete opposite of traditional nutritionist recommendations. Fiber, according to Kwasniewski, is not digestible and does not bring benefits; vitamins and minerals can be obtained from meat and fish.
- Instead of plant foods, we eat animal foods: meat, fish, milk, cream, cheeses, eggs (up to 8 of them per day). The quantity of these products is practically unlimited (the main thing to remember is the ratio).
The advantage of such a diet is the complete absence of hunger, emotional and energy uplift (a person does not experience stress associated with constant control and restriction). Exercise enhances the effectiveness of the method 2 hours after eating.
Sample menu
Breakfast: traditional omelet of 3-4 eggs. You can fry in butter or lard. We wash it down with unsweetened tea.
Dinner: 150 g of meat in any form (it can be stewed, fried, baked). Garnish: fried potatoes (2 pcs.), pickled cucumber.
Dinner: The nutritionist urges you to skip dinner, but if your body doesn’t receive enough energy during the day, you shouldn’t starve it. We eat cottage cheese with sour cream (but without sugar), you can repeat the meat.
It is advisable to introduce this amount of fatty foods into the diet immediately, without preparatory steps. Having chronic diseases, it is better to get the approval of your doctor.
Contraindications
The diet has general restrictions associated with chronic diseases:
- cardiovascular pathology;
- chronic hepatitis, pancreatitis, other pathology of the gastrointestinal tract;
- oncology;
- endocrine diseases;
- kidney problems;
- elderly age;
- pregnancy;
- mental illness.
The diet is absolutely contraindicated for children and adolescents due to the possibility of metabolic disorders. Many nutritionists do not accept this system due to the complete lack of fruits and vegetables and the risk of high cholesterol levels. Their patients note the monotony of their diet.
We described the Kwasniewski diet as a controversial method, which, however, has proven to be effective. You don't have to resort to such drastic measures by including some foods in your diet that make it easier to lose pounds.
- Fish fat
Obtained from cod liver. Today it is used in capsules as a regular medicine. The weight loss effect is based on the ability to regulate insulin levels and create a long-lasting feeling of fullness. Take 30 mg (2 capsules) three times a day for three weeks. Then they take a break for three months, after which the course is repeated.
- Meat
Nutritionists consider the meat of young animals (lamb, goat, calf) as a source of monounsaturated fatty acids, which trigger the process of breakdown of lipid reserves.
- Vegetable oils
Traditional source of polyunsaturated fatty acids. The leader is olive - a tablespoon contains 9 g. It is no less useful, but has a specific taste. Regular consumption of vegetable oils has a beneficial effect on digestion and metabolism, which accelerates weight loss.
- bitter chocolate
- Nuts
A very high-calorie product, but a recognized “champion” in terms of the content of valuable lipids.
Given these numbers, you can safely include a small amount of treats in the diet of a person losing weight.
- Hard cheese
If the fat content is less than 40%, the product is considered dietary. There are products that help you quickly lose a few kilograms. Unlike margarine, they are composed of healthy fatty acids.
- Avocado
This exotic fruit has long been known as an effective fat burner. But 10 g of its pulp contains 1 g of fat. It is important to eat fresh fruits that have not been heat-treated. This rule applies to all products, since at high temperatures fatty acids are converted into difficult-to-digest toxic substances.
- A diet enriched with fatty foods reduces the incidence of Alzheimer's and Parkinson's diseases.
- You can distinguish the structure of fats by their appearance: unsaturated - liquid, saturated - solid.
- A decrease in substances below the physiological norm leads to weight gain. The body turns on the stress response, and carbohydrates begin to be deposited in fat depots. For weight loss, it is important not to reduce the total amount in food, but to redistribute it towards useful fractions.
- Olive oil should not be used for frying. It completely loses its properties.
- Vegetables are better digested with vegetable fats, so seasoned salads are much healthier.
Fats are no longer the enemy of your figure. They are included in many weight loss systems and, when used correctly, bring benefits and beauty to the body.
We will talk about dietary fats, their types, functions, harm and benefits for the human body.
Fats are an important part of the diet of each of us. Due to the fear of gaining extra pounds, many underestimate their importance and eat only proteins and carbohydrates, which is fraught with health problems. You can't neglect fats in your diet, you just need to find out which ones and in what quantities will benefit you.
Fats help digest food and absorb fat-soluble vitamins and beneficial elements from food. Hormones function thanks to nutritious fats. Dietary fats replenish our body's energy reserves very quickly. Moreover, the energy released during fat oxidation stays in the body for a long time. Therefore, in cold weather, fatty foods help us keep warm. On the other hand, the body needs to use up all the energy it receives from fat, or it will be transformed into excess weight.
Classification of fats:
- plant and animal;
- natural and trans fats;
- saturated and unsaturated.
Saturated fats are considered the most harmful to our body, which differ from unsaturated healthy fats in their molecular compounds, which linger in blood vessels and interfere with the digestion of food, creating health problems. Such fats are found in margarine, palm and coconut oil, spread, butter (there are also healthy fats), cheese, milk, cream, sour cream, fatty red meat, lard, fast food, confectionery, chocolate.
Trans fats are also considered unhealthy fats. They are made from liquid vegetable oils artificially. Thus, cooking oil, spread and margarine are produced, which are added to candy, baked goods, confectionery and bakery products, mayonnaise, ketchup, sauces, canned food, snacks and other snacks from the store. Such products are practically indigestible and contain huge amounts of simple carbohydrates.
Unsaturated fats, which are monounsaturated (contain omega-9 fatty acids) and polyunsaturated (contain omega-3 and omega-6 fatty acids), bring great benefits to our body.
Benefits of polyunsaturated fats:
- reducing the level of bad;
- acceleration of metabolism;
- normalization of pressure;
- prevention of cardiovascular and oncological diseases, diabetes mellitus;
- improving the immune system;
- normalization of hormonal levels;
- energy production;
- memory improvement;
- maintaining the beauty of skin and nails.
Sources of polyunsaturated fats are: corn, flaxseed and soybean oil, sesame and sunflower seeds, soybeans, fatty sea fish (salmon, salmon, mackerel, herring).
- You need to eat sea fish twice a week.
- Give preference to white lean meat (chicken, turkey and rabbit), lean veal and pork.
- Do not use meat broths for cooking.
- Avoid frying in a pan, steam or grill food, or simmer in a sealed container.
- Season salads with unrefined vegetable oil.
- Eat nuts and seeds in limited quantities.
- Eat low-fat dairy products.
- When shopping, read labels and avoid products containing modified ingredients, artificial colors and preservatives.
The photo shows a table of harmful food additives
It is important to add only healthy fats to your diet in the amount of one third of your daily nutritional intake.
With increased physical activity, after a long outcome of the disease and in the cold, it is advisable to increase the rate of fat consumption in the body, and in case of diabetes mellitus, liver and pancreas diseases, obesity and some other diseases - reduce it.
Dietary fats must be fresh, as they quickly oxidize and accumulate harmful compounds that disrupt the functioning of the stomach, kidneys, and liver.
Video on the topic of whether fats are necessary in the diet:
Video on the topic - which fats are allowed and which are not allowed during weight loss:
Fat burning foods:
Proper nutrition is an integral part of a healthy lifestyle. A healthy and balanced daily diet will ensure not only the smooth functioning of the gastrointestinal tract, but also the health of the entire body, inside and out.
Foods rich in fats should be included in the diet in moderation, because their excessive consumption can lead to excess weight, and insufficient consumption can lead to a lack of strength and vitality.
There are several types of fats. To ensure proper nutrition, you need to know what their characteristics are and what products contain this or that variety.
Saturated fats
Saturated fats are poorly absorbed by the body. They can cause problems with the gastrointestinal tract, circulatory system and lead to obesity and cholesterol plaques if consumed unregulated.
Saturated fats can satisfy hunger for a long time, because the digestive system cannot quickly cope with their processing (the fact is that they solidify even at room temperature, and significant heat transfer is required to dissolve). However, the other side of the coin is that the body experiences quite high loads and spends a lot of energy on digestion.
Unsaturated fats
Unsaturated fats in food are in liquid form. The body does not spend a lot of time and energy on their absorption. These fats contain many vitamins and microelements necessary for the full functioning of all systems. There are two types of unsaturated fats:
- Monosaturated. They promote the production of healthy cholesterol, which cleanses blood vessels.
- Polyunsaturated. They contain beneficial microelements, the main one of which is Omega-3 fatty acid.
These fats are present in foods at the same time in different proportions. The main sources of unsaturated fats are:
- seeds;
- nuts;
- vegetable oils: olive, flaxseed, sunflower.
Trans fats
Trans fats do nothing but harm to the body. They are obtained as a result of special processing of vegetable oil, after which it turns from a liquid state into a solid one.
It has been proven that consuming such fats leads to an increase in mortality from cardiovascular diseases. Therefore, the World Health Organization (WHO) has a negative attitude towards sources of trace fats and does not recommend consuming them. Listen to this advice, add these harmful fats to the black list of foods, in which the first places are given to:
- sausage;
- cookies, instant muffins;
- French fries and other fast food.
Based on the amount of fat content (without taking into account their types), products can be divided into several groups:
- high fat content: vegetable oils;
- medium level: halva, nut paste;
- low fat: whole grain bread, cereals, legumes.
Daily norm
Once you know which foods contain fats, you should find out your daily intake. A healthy adult should consume approximately 100–150 grams. Moreover, the amount of fat in the daily diet should not be less than 30% (20% unsaturated and 10% saturated). Some categories of people need a higher rate.
Who should increase their consumption?
- Pregnant and nursing mothers, since during gestation and lactation the body expends a significant amount of energy.
- Representatives of professions related to physical labor.
- People whose diet is formed incorrectly, because the lack of vitamins contained in foods with fats increases the risk of various diseases.
There are also opposite situations when you should reduce your fat intake:
- When working with mental work. In this case, preference should be given to carbohydrate foods.
- If your country of residence has a predominantly hot climate.
- If you are overweight. People who are obese should limit their intake of fatty foods, but in no case should they eliminate fats completely from the menu.
What are the dangers of too little or too much fat?
A properly formed diet requires a sufficient amount of fat. When there is an excess of them in the body, the following changes occur:
- blood clotting increases;
- atherosclerosis develops;
- stones form in the gall bladder and kidneys;
- cells of the kidneys, liver and spleen are destroyed;
- cholesterol plaques form in the vessels, increasing the risk of clogging them;
Lack of fat also causes negative changes:
- lack of energy is expressed in weakness and apathy;
- the functioning of the nervous system is disrupted;
- the body’s ability to absorb vitamins D and A is impaired;
- vision problems occur;
- the condition of hair, skin and nails worsens;
- the reproductive system is unable to fully function;
- weakens the immune system.
Fats in the body can accumulate. The speed of this process is influenced by the following factors:
- Lifestyle. Physical activity during the day helps burn fat, while a sedentary lifestyle, on the contrary, contributes to its accumulation.
- The presence of certain diseases. For example, physical inactivity and lipid metabolism disorders occur as a result of atherosclerosis and contribute to the accumulation of fat.
- Stress and constant lack of sleep also lead to excess weight.
- Hormonal imbalances.
Top 6 Healthy Foods Containing Fats
Undoubtedly, dietary fruits and vegetables should be present in the diet every day, but it is impossible to get enough of them and replenish the body with useful microelements only with their help. Therefore, it is important to know what foods you need to eat daily, and the fats in which foods will only benefit you.
- Avocado is a tropical fruit that contains fats. Eating the pulp of an exotic fruit will help normalize the water-salt balance in the body, obtain the daily requirement of potassium, cleanse the blood of cholesterol, and increase immunity. An average avocado contains 22 grams of fat, three-quarters of which is healthy monounsaturated fat.
- Olive oil. This product has high fat content and a large number of useful properties: the presence of antioxidants, polyphenols and other substances.
- Nuts. They also contain a lot of fat, so they should not be consumed in large quantities. But a handful of tasty delicacies can satisfy your hunger for a long time.
- Peanut butter. The fats included in its composition are easily digestible, but the consumption of nut butter should still be controlled. Amino acids and a number of B vitamins will ensure a beautiful appearance, and a whole storehouse of macro- and microelements will improve your health from the inside.
- Seeds should also be consumed in moderation. They have a high percentage of fat, but a small handful will not harm you, but will satisfy your hunger and replenish your body with fiber and antioxidants. Pumpkin, flax and sunflower seeds are very tasty and nutritious.
- Olives. The fat content of this product is, of course, high, but the fats are monounsaturated, which helps reduce blood sugar and cholesterol levels.
A person who is attentive to his health must carefully monitor what and how he eats. Proper nutrition is the key to a beautiful and long life.
Harmful. Every second “dietology guru” builds on this their own nutrition programs, which sell quite well on the market. But times change, and not every pseudo business can withstand competition and the influence of science. Humanity is at the stage of debunking myths, especially in the food industry. The craze for healthy eating and a sustainable lifestyle will prolong the life of our generation and make it much easier for our followers. Let's figure it out: what is fat, how is it related to the reproductive system, weight loss and all human life?
What is fat
Fat (triglyceride) is an organic substance. It is formed after the reaction of ester formation during interaction with alcohols and acids. The substance is necessary for every living organism to ensure structural and energetic functions. Fatty acids are one of the most important structural components of the cell membrane. Without fat and membrane protection, any living cell will die because it will not be able to withstand the external environment and feed itself. Moreover, fat cells directly contain the most important element - energy. We extract fat from foods of animal or plant origin. The resulting fat is clogged into special cells and there it is synthesized into energy with the help of ATP (a special component that synthesizes energy potential). Energy is gradually released as needed - during sleep, awakening, active interval training or general cleaning of the house. A complete rejection of fats leads to a decrease in energy reserves. A person feels apathy, fatigue and often pain - this is why giving up fatty acids is dangerous.
The concept of vegetable fat is not entirely correct. In science, it is customary to classify the group as “vegetable oils”.
Plant foods contain less fat than animal products, but this does not diminish their benefits for the human body. Some natural foods can contain up to 50% fat (in the form of oil), which is an enormously high level.
Varieties of component
There are 3 types of fat: and trans fats. Let's look at each of them in more detail.
Saturated fats. The substance is found in products of animal origin: meat, cheese,. Nutritionists say that excessive consumption of saturated fatty acids leads to obesity, heart and memory problems.
Unsaturated fats. This variety can be divided into two subgroups: and. Saturated fats are considered the healthiest: they fight internal inflammation, protect the heart and blood vessels, improve memory and vision, stabilize hormonal levels and have a beneficial effect on skin condition. The component is found in fish, seeds, vegetable oils and nuts.
Trans fats. They have an extremely negative effect on the human body. A diet that is based on trans fats leads to an increase in the level of harmful fats, the formation of fatty deposits inside the bones and blood vessels. Consumption of trans fats poses a danger not only to your figure, but also to your life. Artificially synthesized trans fats are considered especially harmful. They are found in most prepared foods. Before heading to the checkout with your grocery basket, carefully re-read the ingredients and make a choice in favor of health rather than temporary gastronomic pleasures.
What are the benefits of fat?
The most important nutritional components of vegetable fat: mono- and polyunsaturated acids, vitamins,. Let's look at each element in more detail. Fat is the most concentrated source of energy. 80% of a person’s energy reserve is formed by fat, which is why it is vitally important to compensate for its deficiency and constantly introduce new fatty combinations into the diet. Polyunsaturated fatty acids are responsible for:
- formation of a strong structure of the cell membrane, their stability and high-quality functioning;
- acceleration of metabolic processes;
- removing cholesterol from the body;
- strengthening the walls of blood vessels, increasing their elasticity and reducing permeability.
Phytosterols help cope with bad cholesterol - reduce concentration, speed up metabolism and remove it from the body. Phospholipids take part in fat metabolism, making it efficient and less energy-consuming. The component is responsible for the integrity and density of cell membranes, promotes high-quality, rapid cell growth. Phospholipids are one of the building blocks of nervous tissue, brain and liver cells. The plant component is also responsible for reducing the level of formation of oxidation products in the blood.
Vegetable oils also contain provitamin A. They have the following properties:
- protecting the body from radiation exposure;
- prevention of cancer development;
- activation of synthesis;
- protection against diabetes and a number of diseases of the cardiovascular system;
- increasing the degree of absorption of beneficial vitamins and nutrients.
A lack of vegetable fats in the body leads to serious health problems. Energy metabolism deteriorates and the level of immune defense decreases. The person feels apathetic, tired, and unable to perform routine duties. Lack of fat causes hormonal imbalance and can lead to irreversible consequences.
Is it possible to eat foods high in fat?
We are used to being wary of fats and... As soon as the need to lose weight or get in shape appears on the horizon, we will certainly give up fats or carbohydrates (or two components at once). Why is this bad and completely unreasonable?
According to the research “The effects of a low-carbohydrate diet on appetite: A randomized controlled trial”, for weight loss it will be quite enough to reduce the level of carbohydrate intake (but not give up on them!). Thanks to periodic changes in KBJU, due to carbohydrates, it will be possible to lose/gain weight and reduce the risk of developing heart and vascular diseases. A complete rejection of fat will cause hormonal and energy disruptions, after which you can easily end up in a hospital ward.
Is there a connection between fats and weight gain?
The fear of extra pounds is based on a pure fact: 1 gram of fat is 2 times more caloric than 1 gram of carbohydrates or proteins. But many people forget that the human body is a carefully thought-out machine in which complex biochemical processes occur every second. Simple mathematics does not always apply to the process of forming and burning fat. Why?
Calories that come from different foods (protein, carbohydrates, fat) have different effects on the body. This uneven impact extends to metabolic processes, hormonal levels, the immune system, brain function, internal microflora and even genes. Nutritionists have conducted many studies and proven: natural healthy weight loss is possible only with normal fat consumption and a reduced concentration of carbohydrates. The opposite statement is a myth on which large companies and inept nutritionists make money.
What kind of fats can you eat?
Vegetable fat is considered the healthiest and safest. It is generated for humans by nature itself and enters the body almost in its original form. The first thing you need to pay attention to is nuts and oils. PROMED came to the defense of unsaturated vegetable fats with the publication “Primary Prevention of Cardiovascular Disease with a Mediterranean Diet.” Scientists say that olives are capable of:
- regulate blood cholesterol levels;
- prevent diseases of the heart and blood vessels, improve their functionality;
- enrich the body with vital vitamins and nutrients;
- promote natural weight loss;
- have a beneficial effect on female and male hormonal levels;
- improve external data - the condition of hair, skin, nails.
Nutritionists also advocate adding various seeds (pumpkin, flax, hemp and others) to the diet. They protect cells from the oxidative process, thereby maintaining their integrity and functionality. Also, healthy seeds regulate blood levels and protect the body from diabetes.
Remember: the difference between a handful of nuts and deep-fried ice cream is colossal. High-quality oils are found only in products of plant origin. It is desirable that the product undergoes minimal processing or enters the body in its pure form. Unprocessed plant products retain their integrity and have a beneficial effect on the body.
How to regulate fat intake in the body
We found out that completely giving up fat is not an option, but what to do if your intake significantly exceeds the permissible limit? Don't forget that 1 gram of fat contains 9 kcal, so going over the daily dosage is much easier than it might seem. To regulate your intake of healthy fats, use a few simple tips.
The daily dosage of fats should be determined individually, based on weight, height, age, gender, body characteristics and goals.
Nutritionists say that the concentration of fats in the diet should be at least 30% of the individual KBJU. The ratio of saturated to unsaturated fats should be 1:2, respectively. Also, don't forget about your cholesterol levels. For a healthy adult, the daily intake of the component should not exceed 300 milligrams (for patients with pathologies of the cardiovascular system, this figure is reduced).
Introduce snacks into your diet
Between the three main meals, a person will inevitably get hungry. It is the feeling of hunger that leads to uncontrolled overeating, unnecessary purchases and, as a result, health problems. Make your snacks healthy - prepare sandwiches from, vegetable or fruit salads, vegan snacks (hummus/guacamole), avocado, then the need for oily dressing automatically disappears. You will get the necessary healthy fat from the salad components themselves.
Change the way you cook
Stop frying in oil and start using a double boiler, oven or microwave more often. Baking or steaming requires absolutely no oil, and the products turn out tender and juicy. Moreover, you will retain most of the beneficial nutrients and vitamins in the food. Start using your blender more often. With its help you can prepare soups, vegetable purees and smoothies without a single drop of fat.
Cook with liquids more often
Replace the oil with regular broth, vegetable broth, red/white wine or vinegar. Based on these liquids, you can prepare excellent first courses (for example, risotto) and cream soups.
A balanced diet requires the consumption of healthy unsaturated fats. Particularly important among them are omega-3 and omega-6 fatty acids, which the body needs for normal functioning, mental and physical activity. The elements remain fluid at any temperature, so they are not deposited as cholesterol and do not cause obesity or serious diseases. A person's diet should include foods rich in fats of natural origin - subject to the daily norm and the correct nutritional balance. Excessive consumption of saturated processed fat is dangerous to your health. It is recommended to replace or exclude such dishes from the diet.
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Healthy and unhealthy fats
Fatty acids contained in food are divided into:
- saturated (animals);
- vegetable (unsaturated);
- trans fats (processed).
To maintain health, the body requires unsaturated, so-called healthy fats. Their sources are unrefined, whole plant products in their original form. They have a molecular structure suitable for humans and move freely through arteries, maintaining elasticity and fluidity.
Beneficial properties of unsaturated fats:
- reduce cholesterol levels;
- increase the elasticity of blood vessels;
- have a positive effect on the functioning of internal organs;
- ensure physical and emotional health;
- increase mental and physical activity.
Saturated organic acids have a simple structure. They form compounds that can settle in the human body in the form of fat, contaminate blood vessels with cholesterol, and lead to excess weight and obesity. Harmful or trans fats are artificial and processed. The products list them as “partially hydrogenated oils.” According to research by the American Heart Association, excessive consumption of foods rich in these elements increases the risk of developing heart disease, stroke, and type 2 diabetes.
It is wrong to completely give up fats. You should replace foods containing trans fats (industrial baked goods, sweets, fast food) with healthy foods, and limit your consumption of foods of animal origin (high-fat dairy products, red meat). It is imperative to include in your diet foods rich in omega-3 and omega-6 - fish, walnuts, flaxseed oil.
Daily value as a percentage of total calories:
Tryptophan - foods rich in amino acids, drugs, benefits and harm to the body
Properties of saturated fatty acids
Saturated fats contain heavy fatty acids. They have a higher melting point than unsaturated ones. This allows them to be used in cooking as substitutes for cocoa butter and margarines, despite the danger they pose to human health.
A high proportion of saturated fat is found in:
- palm and coconut oils;
- red meat (pork, beef);
- dairy products.
Their excessive consumption is also associated with cardiovascular pathologies, diabetes and obesity. For men, it is recommended no more than 30 g of daily fat intake, for women - no more than 20 g.
The table shows a list of foods high in saturated and trans fats:
Features of trans fats
This is a type of unsaturated organic substances of plant and animal origin, subjected to heat and chemical treatment by hydrogenation (industrial hardening). Thanks to this, the products have a long shelf life, which is beneficial for manufacturers.
A small amount of saturated organic elements is present in natural dairy products and meat. A significant dose is found in vegetable oils that have been subjected to high temperatures, such as refined and deodorized ones. Representatives of hydrogenated elements are margarines and spreads, as well as products containing them.
The table provides a description of products with trans fats:
Foods rich in carbohydrates - diets for losing weight and gaining muscle mass based on them
Types of unsaturated fatty acids
Monounsaturated fats (MUFAs) provide particular benefits to the body if they are not cooked.
The most popular MUFA is omega-9 oleic acid, which is found in large quantities in olive oil. This group also includes palmitic and other acids. Proper consumption of MUFAs prevents the risk of stroke and heart attack and improves vascular tone. Polyunsaturated fatty acids (PUFAs) are a class of essential elements that give dry foods containing oils their characteristic properties. Among them are omega-3 and omega-6, which are essential for health.
The table lists the types of foods containing unsaturated fatty acids:
Ways to improve your diet
In many countries, trans fats are banned or have serious restrictions. According to WHO recommendations, their diet should not exceed 1%. In 2009, the World Health Organization revised this view. Currently, it is advised to completely avoid consuming products containing these components.
Trans fats remain in the body for a long time and are excreted extremely slowly or almost not at all. If a person does not review his diet and abuses them, this will have a detrimental effect on his health: the risk of heart attacks, strokes, heart and vascular diseases, and excess weight will increase.
By paying attention to the choice of products for cooking, you can reduce the content of harmful and heavy foods in your diet. Recommended Productsreplace unhealthy fats listed in the table:
Norm of healthy fats
A balanced diet must include foods with unsaturated fatty acids. Omega-3 and omega-6 are especially important, with a normal ratio of 1/4. Polyunsaturated components tend to oxidize quickly, the degree of their usefulness depends on freshness and speed of consumption. It is recommended to give preference to raw and lightly salted varieties. Frying or cooking should be minimal.
Omega-9 is independently reproduced by the body. In case of acute deficiency, you can eat a handful of any nuts per day.
The table shows the daily intake of omega-3 and omega-6:
Unsaturated acids in foods
Your daily food intake should contain 25-35% healthy unsaturated fats. They are sources of vital energy, physical and mental activity, and proper functioning of the heart. These elements are especially important for a lifestyle with increased physical activity and in nutrition programs for weight loss.
Polyunsaturated acids are not produced by the body and come only from food, so a proper balanced diet, including natural fats, is the key to health and longevity.
A list of foods rich in healthy fats is presented in the table:
Product Fat content (g per 100 g) Number of calories, kcal Compound Benefit for health Mode of application Olive oil 99 898 Vitamin E, antioxidants Lowers blood pressure, prevents heart disease, reduces the risk of type 2 diabetes Salads, steamed vegetables, sauces Avocado 23 160 Potassium, ascorbic acid, tocopherol, vitamin K, B vitamins, lutein, fiber Source of potassium and fiber, prevention of cardiovascular diseases Salads, smoothies, sandwiches, butter replacement Walnuts 45 654 Plant protein, vitamin E, magnesium, omega-3 Resists free radicals, reduces the risk of heart disease Healthy snack, addition to yoghurts, cereals, salads Almond 57 575 Antioxidants, vitamin E, vitamin B2, vitamin B9, vitamin PP, phosphorus, potassium, calcium, magnesium Source of vitamins, body rejuvenation, kidney cleansing, choleretic effect, strengthening bone tissue Fish (salmon, tuna, mackerel, sardines, herring) Up to 25 150-250 Proteins, omega-3 Prevention of cardiovascular diseases, depression, dementia, aging Baked, boiled, steamed Chicken eggs 11,5 157 High-quality protein, carotene, choline, vitamins D, E, K, carotenoids, tocopherols, riboflavin, folic acid, omega-3 Nourishes brain cells and vision, strengthens muscle and bone tissue, improves skin condition Boiled, steam omelet Dark chocolate 35 560 Vitamins A, B and E, calcium, iron, potassium, magnesium, flavonoids (plant antioxidants) Normalizes blood pressure, protects the skin from UV rays, improves overall well-being, stimulates brain activity Healthy snack Chia seeds 31 512 Omega-3, calcium, magnesium, potassium, iron, antioxidants Regulation of blood sugar levels, strengthening tooth enamel, reducing appetite and hunger, normalizing the functioning of the cardiovascular system and gastrointestinal tract As a food additive in finished form, seeds for germination 
At high temperatures, unsaturated fatty acids lose their beneficial properties and become harmful, negatively affecting the kidneys, liver, digestion, and metabolism. To preserve nutrients, vitamins and minerals, foods should be steamed, boiled or baked.
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