It is Known that in the process of weight loss it is important to monitor the amount of fat consumed. Is it possible to remove fats from the diet and achieve a rapid and noticeable weight loss? Is it safe and effective?
Let's remember the importance of fats for the body:
– fats are the most important energy substrate, more than 80% of energy reserves in the body are represented by fats due to their high energy intensity (9kcal/g)
– are the structural part of all cell membranes
– provide absorption of a number of minerals and fat-soluble vitamins from the intestine
– cholesterol is a structural component of the cell membrane, a precursor of steroid hormones, vitamin D, bile acids
– subcutaneous fat layer is involved in thermoregulation, fat surrounds and protects many vital organs ( eg kidneys, heart)
In Addition, fats improve the taste of food and cause prolonged feeling of satiety.
Therefore, completely exclude fats from the diet is unacceptable, because it is no less important plastic material than proteins.
It is Known that the amount of fat in the diet should be about 30% of the total caloric content . It is important to remember that not all fats are equally useful. There are unsaturated (poly - and monounsaturated) and saturated fatty acids.
Polyunsaturated fatty acids
Nuts, sesame seeds, sunflower, corn, hemp, and oils made from them, avocado
Flaxseed, soybean oil, fatty varieties of marine fish (eg mackerel, herring, salmon, tuna, trout and others), seafood, fish oil
Monounsaturated fatty acids
Olive, sunflower, almond, sesame, cedar and other vegetable oils, nuts
Saturated fatty acids
Animal products (meat, cheese, eggs, dairy products
Some unsaturated fatty acids are essential – this means that they can not be synthesized in our body and come only with food. It is important in nutrition to observe the correct correlation of unsaturated and saturated fatty acids 2:1.
It Should be remembered that in nature there are few products containing only fats. Perhaps this is just oil, it has them 99% .
To reduce the amount of fat in the diet is recommended:
– choose low-fat meats (e.g. chicken, Turkey, rabbit)
– eat fish at least 2-3 times a week, and one of them is fish of fatty varieties (such as trout, salmon, mackerel, herring)
– give preference to dairy products with low fat content (dairy products up to 2% fat, cottage cheese up to 5% fat, cheese no more than 30%)
– reduce the use of sausages, semi-finished products (so 100g of doctor sausage contains 22.2 g of fat, which is half the daily rate fat at a diet of 1200-1400 kcal, and 100g of meat of chicken Breasts contains only 4 g of fat)
– limit the use of fatty sauces, instead of them you can use sauces based on yogurt (a mixture of natural yogurt, lemon juice, seasonings)
In the processing of vegetable oils to create Margarines or cooking oil– there is a formation of TRANS-isomers, which have lost their useful biological functions. Try not to eat the products in the composition of which includes TRANS fats. They are a lot of chips, crackers, cookies, mayonnaise and other products.
To enrich the diet with useful unsaturated fatty acids, use a variety of vegetable oils, discover new flavors and combinations. Pay attention to the variety: sesame, mustard, pumpkin, linseed, grape seed oil, cedar, safflower, soy, wheat germ oil, walnut oil and many others. Important when the use of oils should not be subjected to heat treatment, as carcinogens are formed during heating. Add vegetable oils to ready meals, but be sure to remember the amount of oil.