When it comes to changing the diet for weight loss, the first thing that comes to mind (and not without the help of food manufacturers) is a diet with no or minimal fat. Low-fat dairy products, desserts and breakfasts labeled "0 percent fat" give us hope for fast weight loss.
Meanwhile, rejection of fatty foods can lead to a deficiency of fat-soluble vitamins A, E, K. You also hit the hormonal and nervous system.
Fats, as well as proteins and carbohydrates, are important for the nutrition of our cells. Fats consist of fatty acids and glycerin, some fatty acids are essential, i.e. the body itself cannot produce them, so they must come from food. Therefore, fat can be eaten, but in moderation.
The benefits of fats for the body and harm
Fats are divided into saturated fatty acids and unsaturated fatty acids. Saturated fats are harmful because they easily bind together in the body, and are also quickly deposited in the fat layer, forming those notorious sides, tummies and "ears" of the priests.
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Saturated fatty acids include animal fat and some types of vegetable fat (palm and coconut oils). Therefore, you need to start burning fat precisely by limiting the use of such products:
confectionery, fast food, fatty dairy products, margarine, fatty meat (pork, lard, chicken with skin).
But unsaturated fats are good for health, but they need to be consumed in adequate quantities. They are good for the endocrine system. Thanks to them, skin, nails and hair radiate health.
Good for the nervous system - you will notice how you will become more collected, alert and positive. Also, unsaturated fats improve metabolism, helping you lose weight - if you want to be healthy and lose weight, include the following foods in your diet:
fish (salmon are especially useful), nuts (walnuts), vegetable oils (olive, from flax seeds), avocado, fish oil (good as a supplement if you are short on omega 3).
How much fat can you eat
It is normal for a person if his diet is 15-25% fat. Of course, this refers to unsaturated fats, because they provide the body with omega-3 and omega-6 fatty acids. But saturated fats should be minimized.
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1 gram of fat contains 9 kilocalories, 1 gram of proteins and carbohydrates - 4 kilocalories each. Excess fat in your diet is easy to identify by calculating the calorie intake of your daily diet. If it is very high, then you are probably overusing fat or the wrong carbohydrates.
How do you know if your body is deficient in fat?
If you think that you are eating right, but you have any of the following problems, reconsider your diet:
Dry skin.
Constant feeling of hunger and cold.
There is no way you can lose weight.
Your joints hurt.
Frequent unreasonable depression and fatigue.
You cannot concentrate.
You have vitamin deficiency.
Remember that your diet should include a sufficient amount of monounsaturated and polyunsaturated fats, especially omega-3s. If you completely give up fat, you will strike a blow to your endocrine and nervous system. Is it worth parting with a few extra pounds of such victims? It is much easier to understand which fats are really bad and to minimize their consumption.
