Benefits of vegetable fats Vegetable fats in the diet

Fats are one of the most necessary elements for the normal functioning of the body. In particular, fats contain a large amount of energy and are an essential component in the construction of new cells. Depending on the origin, fats are divided into vegetable fats and animals. This article will focus on the first group.

What foods contain vegetable fats

One of the most common products containing vegetable fats, is a sunflower. But there are other plants in which it is contained in abundance, for example:

Properties of vegetable fats

Fats plant origin (vegetable oils) - a product of organic origin, obtained as a result of the processing of vegetable raw materials. Vegetable fats cannot be synthesized by the human body, and therefore they are classified as essential substances.

The composition of vegetable fats

Any fats of vegetable origin primarily include triglyceride fatty acid. Also important elements are various kinds of chemical compounds. Since, in turn, vegetable fats are divided into several varieties, their composition varies greatly. This is how liquid vegetable fats are isolated, called oils (sunflower, olive, etc.), and solid ones, which, for example, include Coconut oil.

The benefits of vegetable fats

Benefits of vegetable fats due to the indispensability of the components that make up their composition. The benefits are as follows:

• With their use, the body receives up to 85% of the energy that is necessary for proper functioning.
• They contain vitamins of groups A. D. E
• They contain essential amino acids Omega 3 and Omega 6
• They contain substances that promote faster tissue repair and slow down the aging process.
• Contribute to complete and proper digestion

Harm of vegetable fats

It is also worth mentioning the question of harm from eating vegetable fats. It is worth noting here immediately that harmful effect can manifest itself only with very frequent consumption. Harm can also manifest itself in the following:

• After processing fats of vegetable origin at high temperature it is better not to eat them, as they can lead to thinning of the walls of the arteries.
• Modified vegetable fats contribute to the production of free radicals, which in turn increases the risk of cancer.

Calorie content of vegetable fats (table)

All types of vegetable fats on average contain 850 kcal per 100 g of product. Based on this, you can calculate its calorie content depending on the amount:

"Fats are not the enemy if you know all about them"

If a person is faced with the choice of which product to eat - fatty or low fat - almost everyone will give preference to the second. People are always looking to lose weight. And to do this, you need to use diet foods. Fat, on the other hand, has consistently been touted as the enemy of the diet that can only do harm, so it's no surprise that people are baffled when doctors and nutritionists rave about fat. Actually there are healthy fats for weight loss. You probably know that avocados are one of those that became popular in the diet and boomed on Instagram a few years ago, and only recently calm has been established. So you can take into account olive oil, the pearl of the Mediterranean food system. In addition to those mentioned, there are many more useful products rich in fats, which are definitely worth including in your diet on a regular basis. Here's what you need to know.

What fats are good for the body? These are usually considered to be monounsaturated and polyunsaturated fatty acids. They help reduce arterial-clogging cholesterol levels, in addition to their other heart-health benefits. Research also shows that these fats help regulate insulin and blood sugar levels, reducing the risk of type 2 diabetes.

“Monounsaturated fats are among the healthiest of all fats,” says Dana Hanns, Ph.D., MSc, researcher and developer, senior nutritionist at UCLA Medical Center and visiting assistant professor at Fielding Public Health. “They resist inflammatory processes, reduce the risk cardiovascular disease and full of good nutrients and are also beneficial for weight loss.

Polyunsaturated fats may also be beneficial. The two main types are omega-3 and omega-6 fatty acids, which our body needs for brain function and cell growth. Omega-3s are good for heart health and are mainly found in fish and algae, nuts and grains. “Other omega-6 polyunsaturated fats can be found in some vegetable oils,” Hanns adds. "They're not particularly bad, but they're not always healthy either, unlike omega-3s and monounsaturated fats." Omega-6s work together with omega-3s to help lower cholesterol levels, but studies show that eating more omega-6s than omega-3s can contribute to inflammation and weight gain, so the bottom line is you need to make sure that you consume more omega-3s than omega-6s.

What are bad fats

One simple rule: Trans fats should always be avoided - they are listed as "partially hydrogenated oils" on the label. They really do not carry anything but harm. Most of them are artificial and increase the level of bad cholesterol and reduce the level of good cholesterol, which helps to cleanse the blood vessels. According to the American Heart Health Association, trans fats increase the risk of heart disease and stroke and are associated with a higher risk of type 2 diabetes.

Saturated fats are a bit trickier to work with. The old nutritional studies said that saturated fat was really bad for cholesterol, but more new information says it has a neutral effect. The topic is very sensitive, and the recommendations of the USDA and the American Heart Association are still to limit saturated fat intake and favor monounsaturated and polyunsaturated fats. Many of the healthy foods listed below contain saturated fats, but they do not make up a large proportion of all fats and therefore do not offset the benefits of healthy fats.

List of foods containing healthy fats

Here are the best sources of monounsaturated and polyunsaturated fatty acids. We have prepared a material about healthy fats, a list of products - especially for you!

1. Avocado

One medium avocado contains about 23 grams of fat, but it's mostly monounsaturated fat. In addition, a medium avocado contains 40% daily rate fiber needs without sodium and cholesterol, and is good source lutein, an antioxidant that helps protect eyesight. Try using it in place of foods that are higher in bad fats—use 1/5 of a medium avocado instead of mayonnaise on a sandwich, butter on toast, or sour cream on a baked potato. Remember that avocados are quite high in calories, so you should eat no more than 1/4 of an avocado at a time.

2. Walnuts

Walnuts are one of the best sources of omega-3 fatty acids, specifically alpha-linoleic acid, found in plants. A recent study showed that one handful walnuts per day reduces the overall level of bad cholesterol, and also improves the functioning of blood vessels. Studies have also found that eating nuts reduces the risk of blood clots that can cause heart attacks and also improves the health of the arteries.

3. Other nuts like almonds and pistachios

Nuts like pecans, pistachios, cashews, and almonds are also high in healthy fats. Almonds are the richest in vitamin E, while pistachios are richest in lutein and zeaxanthin, while carotenoids are important for eye health. All it takes is to eat about 30 grams of nuts daily to notice positive effect. Some varieties are fatter than others, such as cashews and macadamia nuts, so you need to pay more attention to serving size (nuts have an average of 45 grams of fat per 100 grams). Nutritionists love pistachios because the fact that you have to peel them helps you eat them more slowly, making portion control easier. Peanuts (legumes) contain both monounsaturated fats and polyunsaturated omega-6 fats, indicating that they are good for the body.

4. Nuts and seed oils

Nut oils and oils from various seeds are where the healthy fats are found. Try almond, cashew, sunflower oil to get the right dose of monounsaturated and polyunsaturated fats from a plant source. All you need is 2 tablespoons, which can be spread on toast or eaten with fresh apple slices. Choose natural nut butters With the minimum amount ingredients.

The fat in one cup of black olives is 15 grams, but again, that's mostly monounsaturated. Plus, no matter which type of olives you like, they all contain many other beneficial nutrients, such as hydroxytyrosol, which has long been known as a cancer preventative. New research shows that it also plays a role in reducing bone loss. If you have allergies or other inflammatory conditions, olives may be the perfect snack for you, as studies show that olive extracts act as antihistamines at the cellular level. However, with all these benefits, it is important to remember that serving size depends on the amount olive oil. Stick to 5 large or 10 small olives as the ideal norm.

The reason olive oil is showing up in more and more cuisines is its richness in monounsaturated fats. But don't pour it in large quantities. One tablespoon contains as much as 14 grams of fat.

One cup of ground flaxseed contains a whopping 48 grams of fat, but it's all healthy unsaturated fat. You only need 1-2 tablespoons. Flaxseed is a great source of omega-3 fatty acids, so for vegetarians (or those who don't eat fish), it becomes the key to satisfying your need for healthy fats. Besides, flax-seed contains up to 800 times more lignans than others herbal products. These nutrients contain both plant estrogen and antioxidants, and studies show they may help prevent certain types of cancer. Last but not least, flaxseed contains both insoluble and soluble fiber, so it can help keep you feeling fuller for longer, as well as lower cholesterol and promote heart health. Sprinkle flax seeds over yogurt or oatmeal, add a spoonful to smoothies. Or try adding it to a pie crust when baking.

8. Salmon

Fatty fish like salmon (as well as sardines, mackerel, and trout) are full of omega-3 fatty acids and are known to help improve heart health. This is one of better ways get required amount fat. The American Heart Health Association recommends eating at least two servings of fish per week to get the most benefit.

Tuna is also high in healthy fats and omega-3s. We're talking about convenient canned food and tuna in your favorite sushi. Steaks, hamburgers, tuna salads - the options are endless, so choosing something for yourself is easy. Like salmon, limit your tuna to 340 grams (twice a week total) to avoid overexposure to, for example, mercury, which can be found in small amounts in seafood.

Yes that's right. Just 30 grams of dark chocolate (one serving) contains about 9 grams of fat. About half of that is saturated fat, while the other half is rich in healthy fats and a host of other essential nutrients—vitamins A, B, and E, calcium, iron, potassium, magnesium, and flavonoids (plant-based antioxidants). And did you know that one serving of dark chocolate also boasts 3 grams of fiber? It can be said that chocolate is practically a vegetable. To get the highest levels of flavonoids from chocolate, buy bars with at least 70% cocoa beans.

This product does not contain much fat. Products above or below can boast great content but tofu is still a good source of monounsaturated and polyunsaturated fats. A small, 80-gram serving of firm tofu contains 5 to 6 grams of healthy fat and about 1 gram of saturated fat, but it is natural - from soybeans. Tofu is considered healthy food for a reason, it's a low-sodium, solid plant protein that provides almost a quarter of your daily calcium requirement.

12. Young soybeans

Rich in both polyunsaturated and monounsaturated fats soya beans They are also an excellent source of vegetable proteins and fibers. Enjoy them boiled or salted, as a delicious snack or hummus puree.

Add them to a salad or just eat a small handful to get large dose healthy fats, protein and fiber.

These small but mighty seeds are loaded with omega-3s, fiber, protein, essential minerals and antioxidants. Their popularity as a superfood is well deserved - you can add a tablespoon to smoothies for a quick boost in fat, fiber and protein, or soak them overnight for a quick breakfast. You can even use them in desserts.

15. Eggs

Eggs are an inexpensive and easy source of protein. People often think that eating egg whites is more healthy option than whole eggs because they contain less fat, but although it is true that egg yolk contains little fat, it is also rich in important nutrients. One whole egg contains 5 grams of fat, but only 1.5 grams of saturates. Eggs are also a good source of choline (one egg yolk contains about 300 micrograms), a B vitamin that helps brain function, nervous system And of cardio-vascular system. When it comes to cholesterol, recent nutritional studies have found that eating eggs does not increase blood cholesterol levels. In fact, research has linked moderate egg consumption to improved heart health.

The following foods are high in saturated fat and should be eaten more carefully. But they can also be part of a healthy diet.

16. Beef and pork

Considered as food c high content fat, such as steak, is harmful. But it actually has less fat than you think, especially if you choose lean meats that have 5 grams of fat and less than 2 grams of saturated fat per 100 grams (on average). What's more, lean beef is a great source of protein, iron, and zinc, all important nutrients for active women. One serving per 100 grams lean beef contains a whopping 25g of muscle-building protein and three times the amount of iron (important for transporting oxygen from the blood to the brain and muscles) than 1 cup of spinach, and a third of your daily zinc supports the immune system. Lean pork can be a good source of fat when consumed in moderate amounts. Processed pork, such as bacon, often contains sodium and other preservatives such as nitrates (which increase heart disease and cancer risk), so other white meats should be used instead.

17. Whole milk

As we have said, eating whole dairy products versus low-fat or low-fat dairy products has benefits for weight management. They even help reduce the risk of type 2 diabetes. One cup (220 grams) whole milk contains 8 grams of fat, of which 5 grams of saturated fat vs. skimmed milk, which does not contain any of them. Other proponents of the fat content of dairy products point out that fat is needed for the absorption of vitamins A and D from milk, since they are fat-soluble vitamins.

18. Whole yogurt

When shopping for yogurt, choose one that contains active cultures to reap the benefits for gut health. take classic version without filler fruit flavors sin in an astonishingly large amount extra sugar. Add to yogurt healthy nuts and fresh fruit.

19. Parmesan

Cheese completes the review of healthy fats and the list of products. It is often undeservedly criticized for its high fat content, especially solid, fatty varieties such as parmesan. While it's true that cheeses have more saturated fats than plant-based foods, they (especially Parmesan, which contains just 27 grams of fat and 18 grams of that per 100 grams of saturated fat) provide a host of other nutrients. From the point of view of supplying calcium to the body, in particular bone tissue, cheeses provide almost a third of the daily requirement. And yes, cheese has as much protein as any other food, even when compared to meat and eggs!

(18 ratings, average: 4.67 out of 5)

Random Fact:

Most often, in the "Composition" column on food packaging, information goes in descending order of the amount of ingredient —

Article added by user Maria
02.11.2016

Vegetable fats

Vegetable oils or fats are a product of natural origin, which are obtained during the processing of vegetable raw materials. Synthesize vegetable fats human body unable to do it on its own. Because of this, vegetable fats are classified as chemicals, which are indispensable for the human body, the supply of which must be replenished frequently.

To obtain vegetable fats in the industry, fruits and seeds of oil plants are used. These include soybeans, olives, rapeseed, fruits of some types of palm trees, sunflowers and other plants. Quite often, oil-containing wastes are used for the production of these fats, which are obtained during the processing of raw materials of plant origin. For example, rice, corn, grape or cherry seeds, as well as pumpkin and wheat germ.

There are several oilseeds from which fats are made:

• Sunflower
• oil palm
• Cotton
• European olive
• Coconut palm
• soybeans
• Peanuts cultural

There are also several families, such as:

• Anacardiaceae (cashew oil);
• legumes (oil peanut, peanut butter, soybean oil or soybean oil);
• Asteraceae (artichoke oil, soflor oil and sunflower oil);
• Beech (beech oil);
• Dipterocarpaceae (Shorea oil);
• grape (oil from grape seeds or grapeseed oil, grapeseed oil);
• Borage (cucumber oil);
• Cereals (rice bran oil or rice oil, wheat germ oil or wheat oil, corn oil);
• Cabbage ( mustard oil, rapeseed oil, camelina oil or camelina oil);
• Poppy (poppy oil);
• Palm (coconut oil, babassu oil, palm kernel oil, palm oil);
• Pumpkin (melon oil and watermelon oil);
• Tea (tea oil)

The difference between vegetable and animal fats

Animal and vegetable fats have different physical properties and composition. They are not difficult to distinguish from each other by external indicators. Vegetable lipids are fluid oils and animal fats are solids. There is an exception fish fat because it is in a liquid state.

You need to pay attention to the composition. Plant lipids are more dominated by unsaturated fatty acids, which have low temperature melting. But the composition of animal fats includes a large amount of saturated fatty acids, which melt at high temperatures.

They also differ in their origin. Sources of animal fats are pork fat, which contains 90-92% fat. Vegetable oils containing 99.9% fat are considered sources of vegetable fats.

It is worth replacing that unsaturated and saturated acids, which are contained in fats, are used in different ways by the human body. Saturated, such as palmitic or stearic, are needed as an energy material. These acids are present mostly in animal fats, such as beef and pork. You need to know that an excess of saturated fatty acids increases cholesterol levels and provokes metabolic disorders.

Compared to animal fats, vegetable oils have unsaturated fatty acids, which contribute to the removal of excess cholesterol from it and are easily absorbed in the human body.

There is much more vitamin F in vegetable lipids. With a lack of this vitamin, a person can get sick with various vascular diseases: heart attack or atherosclerosis. In addition, numerous chronic diseases appear and immunity weakens.

The composition of vegetable fats

IN chemical composition vegetable fats include triglyceride fatty acids. In addition, vegetable fats contain natural compounds associated with acids (wax, phospholipids, as well as sterols and free fatty acids).

vegetable fat calories

Energy value in the ratio of fats, proteins and carbohydrates: Fats: 99.8 g. (~ 898 kcal) Proteins: 0 g. Carbohydrates: 0 g.

The benefits of vegetable fats

A scientifically proven fact is the benefits and importance of vegetable fats for the body. It is essential for a living organism to consume a certain amount of healthy fatty acids daily with food. The composition of plant lipids includes a huge amount of vitamins E, D, A, in addition to this, the amino acids Omega-3 and -6.

Harm of vegetable fats

In addition to benefits this product, it should be noted on possible harm vegetable fats. If you uncontrollably and often eat vegetable fats, they can be harmful. In addition, in the composition of certain types of products, for example, in the manufacture of ice cream, vegetable fat is used.

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The human body needs constant enough nutrients. Trace elements, fats, proteins are vital for a healthy metabolism, full functioning and even mental health. In the modern medical community, there is a constant debate about the degree of usefulness of elements and their varieties. A lot of controversy is caused by vegetable fat products as a supposedly obligatory replacement for animals.

What is vegetable fat

Fats of vegetable origin are usually referred to the category of such oils. The extract consists of triglycerides of fatty acids in combination with related substances (free fatty acids, wax, sterols, phospholipids, etc.). Oilseeds that are used to produce oils are conventionally divided into 4 groups:

• oilseeds: flax, soybean, sesame, rapeseed, black cumin, milk thistle, mustard, hemp, poppy, sunflower, cotton;
• fruits of oil-bearing plants: olives, palms;
• waste processing of raw materials containing oils: fruit seeds of grapes, apricots, cherries, as well as watermelon seeds, pumpkins, sea buckthorn, melons, tomatoes, wheat germ, rice, corn;
• nuts: almonds, coconut, hazelnuts, walnuts, Brazilian, pine, pecans, macadamia.

The process of obtaining vegetable fats is relatively simple, because they can be produced even at home. During the industrial cycle, useful elements are lost in parallel with the removal of unnecessary and harmful impurities. All vegetable fats are divided into 3 groups according to their saturation with acids (plants can be classified as different types from the classification above):

1. Saturated (solid). They have a dense structure, are extremely poorly digested and settle inside the body. These include - palm, coconut, cocoa butter (this also includes all animal oils).
2. Monosaturated liquid (oleic acid, omega-9). Peanut, olive, rapeseed, almond, avocado, useful for diabetes, cancer.
3. Polyunsaturated (monounsaturated) liquid (omega-3, omega-6) - are not produced by the body, but their use has a beneficial effect on the body. Such oils include sunflower, corn, linseed, soybean, etc.

Manufacturing

In fact, there are two ways to obtain vegetable fats: pressing and extraction. Industrial volumes and sanitary standards require a long multi-stage cycle, during which most oils lose their natural value. This is due to the fact that removing harmful components, it is impossible to separate them from useful substances. Because of this, there is a constant debate about what type of production and what degree of purification is most beneficial. A simplified production cycle looks like this:

1. Processing and purification of raw materials. Grain products are cleaned of debris, husks, leaves. Solid inner kernels are crushed, fried to a certain extent. For soft fruits (for example, olives), only crushing is used.
2. Extraction of oil. When using mechanical extraction, the whole process consists in pressing the raw mass with a press until the oil is released. For extraction, a special solvent is used, which is mixed with the raw material. After a while, he is pumped out. Further operations are specific to each individual culture. The resulting product can already be eaten, but the taste and smell are far from store standards.
3. Filtration and settling. For example, for olive oil, this is the last stage of production.
4. Refining is the removal of mineral and organic substances. The procedure is aimed at improving the taste and technological qualities of the oil. In parallel, refining removes the set beneficial vitamins, minerals, phosphatides, fatty acids. In parallel, the hydration of the oil occurs.

Compound

The composition of vegetable fat directly depends on the source plant. The composition contains essential components that form the oil structure of the product. The main thing to mention: do not believe advertising and branding that claims to clear the product of cholesterol, because it is not found in vegetable oils.

The saturation of natural non-animal fats with vitamins and microelements after the production cycle is artificial. The basic composition of any vegetable oil looks like this:

• unsaturated fatty acids: butyric, caproic, caprylic, decenoic, lauric, myristic, palmitic, stearic, linoleic, nervonic, arachidic, etc.;
• wax;
• phospholipids;
• sterols;
• glycerol;
• vitamins, minerals, trace elements.

The nutritional value

Although nutritionists massively claim that vegetable fats are healthier than animal fats, you need to remember the calorie content. The average number of calories per 100 grams is 900 kcal, while specifically fats make up about 98% of total weight substances. This means that valuable useful elements, vitamins, etc. - less than 1.5%, the rest are neutral binding components. The nutritional value- This is an indicator that directly depends on the melting point of the product. The lower this indicator, the better fat is absorbed.

Refined deodorized vegetable oil is mineralized and fortified artificially, because after purification, all the useful is also lost. This does not prevent vegetable fats from being the main supplier of vitamins (for example, the E group), trace elements, polyunsaturated fatty acids, which are categorically important for the body).

	Vegetable oil type	Vitamin E, mg/100 gr.	Vitamin K, mg/100 gr.		Phosphorus, mg/100 gr.	Iron, mg/100 gr.
	Rapeseed
	Peanut
	coconut
	Sunflower
	olive
	corn
	Palm

Kinds

Vegetable fats are usually divided into those containing saturated and unsaturated acids. The former include stearic and palmic. A high concentration of such fats leads to the production of bad cholesterol and the formation of plaques on the walls of blood vessels. After accumulation, this leads to the development of atherosclerosis. Most saturated acids are found in solid oils (palm, coconut, etc.).

Vegetable oils with a high content of unsaturated fatty acids (linolanic, arachidonic, docosahexaenoic) are considered to be the most beneficial for health when they correct use. Their lack causes negative effects from dry skin to stunted growth in children, impaired vision, etc. These acids are found in large quantities in nuts, liquid vegetable oils, pumpkin seeds.

Harm and benefit

Simply put, fat is main source energy for the body (80% of human energy reserves). Vegetable oil carries within itself diverse acids, phytosterols, phospholipids, which are categorically important for normal metabolism. Nutritionists strongly recommend completely abandoning solid and animal fats, because vegetable oil has more beneficial properties:

• polyunsaturated acids omega-6 and omega-3 are not produced by the human body, but are vital for health (they prevent thrombosis, increased blood pressure);
• vegetable oil stimulates tissue regeneration;
• natural oils of the first cold pressing - suppliers a large number vitamin E, which has positive impact on the condition of the skin;
• vegetable fats are minimally involved in the formation of bad cholesterol, which provokes atherosclerosis;
• metabolic processes are accelerated;
• normalization of blood composition occurs;
• proper nutrition, balancing the vegetable and meat component in the diet, promotes weight loss;
• strengthens the immune system;
• a strong cell membrane is formed;
• the work of the heart is normalized;
• increases the strength, elasticity of blood vessels;
• retinol and similar substances protect the body from radiation exposure, reduce the risk oncological diseases, diabetes activate protein synthesis.

It is impossible to unequivocally determine the harmfulness of fats, since the negative effect directly depends on the amount consumed in food and the method of processing the oil. Such a product can also be harmful if used exclusively, completely abandoning animal fat. cheap product vegetable origin, with a fanatical diet, provokes serious consequences:

• an excess of vegetable fats without balance with animals can cause infertility in women;
• after strong heat treatment, oxidized polyunsaturated fats provoke thinning of the walls of the arteries;
• oxidized fats are not absorbed by the body, but settle on the walls of blood vessels, which in the future provokes heart pathologies, cancer, obesity, diseases of the gastrointestinal tract.

sunflower oil during pregnancy

It is important for expectant mothers to properly balance their diet for the full development of the baby. After the exclusion of many products, pregnant women often begin to have problems with the gastrointestinal tract, their teeth, hair, and nails deteriorate. Constipation is associated with a change in lifestyle and the rhythm of the functioning of the body: low mobility, extra weight, a change in diet. In order to normalize the work of the gastrointestinal tract, it is recommended to take 2-3 tablespoons of sunflower oil per day (you can simply add it to salads, and not drink it in pure form).

Saturation with vitamins A, B and E and in addition minerals improve the condition of nails, hair and teeth. It is important to remember that such a product should only be used in its original form without any heat treatment. In this case, it will help solve cosmetic problems, get rid of constipation and heartburn. The only obstacle to the use of sunflower oil is only individual intolerance.

List of foods with vegetable fats

The current situation in Food Industry is such that vegetable fats are present in any products. The maximum disputes are around palm oil, but scientists do not yet know how harmful or useful it is. In stores, it is advisable to carefully read the composition of the product in order to imagine what is inside. Which foodstuffs more often than others contain refined deodorized palm oil:

• spread, margarine;
• freeze-dried products (noodles fast food);
• ice cream, desserts;
• processed cheese, dairy products;
• industrial baking, bakery products;
• ready-made cereals;
• confectionery creams;
• meat imitation products (soy substitutes);
• sweets, chocolate;
• salad dressings;
• fast food of any kind (contains hydrogenated fats).

Can you eat high fat foods

Vegetable fat is not a substitute for animal analogues. Nutritionists in pursuit of revenue seriously intimidated those who monitor their weight and health that a lot of fat is bad. In fact, it is important to eat right and balanced. Even high-fat food is not harmful if it is compensated in a healthy way life and natural products. The problem with weight loss is carbs, not fat. Restriction in use natural oils occur only with personal intolerance in a particular person.

Contraindications

It is not recommended to eat unrefined oil after improper storage or heat treatment: during the frying process, the constituent substances are modified into trans fats (it is better to prepare salads based on it). Vegetable fats in large quantities are contraindicated in those suffering from gallstone disease. With regular diarrhea, the oil should be limited due to its stable laxative effect. If a person decides to replace animal oils with vegetable oils, a gastroenterologist and nutritionist should be consulted.

Video

“Fats are bad for health and a slim figure” - this statement was not questioned until recently. In an effort to normalize our weight, we completely abandoned them, but we did not observe the desired effect. It turned out that the human body is much more complicated. It has been proven that there are healthy fats that can be used successfully for weight loss. Let's look into this issue.

Useful Features

There is nothing superfluous in physiology, each substance is irreplaceable. So fats perform many important tasks:

• Structural element of cell membranes

This is the same cholesterol that scares us. It turns out that without it, cells stop dividing and functioning normally.

• Production of sex hormones

Exclusion of 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, skin elasticity suffer. Sleep is disturbed, the person becomes nervous and irritable.

• Energy for the brain

The brain receives most energy for their work in the breakdown of fats. The membranes of neurons are 30% composed of omega-3, 6 fatty acids. Their deficiency leads to a violation of all cortical functions: memory, attention, volitional qualities.

• Protection and thermal insulation

The internal fat surrounding the organs absorbs shocks, performing a protective function. Subcutaneous tissue is a “fur coat” that protects us from hypothermia or overheating.

Wrong diets with thoughtless restriction of fatty foods lead a person to a bouquet of chronic diseases. To prevent this from happening, you need to be able to distinguish healthy fats from unhealthy 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 the mass (1 g per kg of weight). Food should be dominated by healthy fats that are not deposited as a "dead weight" in the subcutaneous tissue. They are divided into vegetable and animal. But the origin is not as important as the structure of organic matter. Four types are distinguished depending on the length of the molecular chain.

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. Other useful property- lowering 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- structural, it is the "building material" of cells. It is not deposited in adipose tissue, so you can not be afraid of products with a high content of polyunsaturated acids:

• fish (mainly marine), linseed 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, lauric acid. They are found in meat, dairy products, chocolate, coconut and palm oil. It used to be that most of these substances are deposited in the subcutaneous tissue and are the last to be broken down with a lack of energy. Today 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 useful for obese people.

It is important to remember that the daily rate depends on the energy consumption of a person. people leading active image life or engaged in active training for weight loss, they can eat about 30 g more (due to saturated ones as well). All of these will be broken down into 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 who are losing weight, but for everyone who wants to stay healthy. A consequence of the trans fat craze is obesity, starting with childhood, endocrine and cardiovascular diseases.

Prohibited products include confectionery industrial production, semi-finished products, mayonnaise, ketchup, margarine, low-fat dairy products, fast food (fries, chips and others). All of them contain vegetable oils enriched with hydrogen, which block the enzymatic system of the cell, ultimately leading to its death.

How to lose weight on fatty foods?

1. Keeping the correct ratio. On the day you need to consume 2.5-3 parts of fat, 1 part of proteins and only 0.8 parts of carbohydrates. According to the nutritionist, it is this proportion that characterizes breast milk.
2. There is no set meal time. You can eat as much as you want, the ban "after 18:00 - nothing but water" is canceled.
3. It is important to observe the ritual of eating: in a calm atmosphere, silently, without TV and newspapers. Food should be chewed well and not rushed.
4. We refuse fruits, vegetables, cereal fiber. This is the exact opposite of traditional dietitian recommendations. Fiber, according to Kvasnevsky, is not absorbed and does not bring benefits, vitamins and minerals can be obtained from meat and fish.
5. Instead of vegetable food, we use animal food: meat, fish, milk, cream, cheeses, eggs (up to 8 pieces per day). The number 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 recovery (a person does not experience stress associated with constant control and limitation). Strengthen the effectiveness of the method of physical exercise 2 hours after eating.

sample menu

Breakfast: traditional omelette of 3-4 eggs. You can fry on butter or sala. We drink unsweetened tea.

Dinner: 150 g of meat in any form (it can be stewed, fried, baked). For garnish - fried potatoes (2 pcs.), Pickled cucumber.

Dinner: the nutritionist urges to refuse dinner, but if the body has not received enough energy during the day, you should not starve it. We eat cottage cheese with sour cream (but without sugar), you can repeat the meat.

It is desirable to introduce such a quantity of fatty foods into the diet immediately, without preparatory stages. Having chronic diseases, it is better to get the approval of the attending physician.

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 in children and adolescents due to the possibility of metabolic disorders. Many nutritionists do not accept this system due to the complete absence of fruits and vegetables and the risk of high cholesterol levels. Their patients note the monotony of the diet.

We have described the Kwasniewski diet as a controversial method, but one that has proven to be effective. You can not resort to such drastic measures, including in your diet some foods that facilitate the loss of kilograms.

• Fish fat

Obtained from cod liver. Today they are used in capsules as usual. medicine. The weight loss effect is based on the ability to regulate insulin levels and create a long-lasting feeling of satiety. 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 precisely monounsaturated fatty acids, which trigger the process of splitting lipid reserves.

• Vegetable oils

Traditional source of polyunsaturated fatty acids. The leader is olive oil - a tablespoon contains 9 g. It is no less useful, but it has a specific taste. Regular use vegetable oils have a beneficial effect on digestion and metabolism, which accelerates weight loss.

• bitter chocolate

• nuts

Very high-calorie product, but a recognized "champion" in terms of the content of valuable lipids.

Given these figures, you can fearlessly include in the diet of a losing weight person a small amount of goodies.

• hard cheese

With a fat content of less than 40%, the product is considered dietary. There are those that help to quickly lose a few kilograms. Unlike margarine, they are made up 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 exposed to heat treatment. This rule applies to all products, since at high temperatures fatty acids turn into toxic substances that are difficult to digest.

• A diet rich in fatty foods reduces the incidence of Alzheimer's and Parkinson's disease.
• You can distinguish the structure of fats by 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 towards useful fractions.
• Olive oil should not be used for frying. It completely loses its properties.
• Vegetables are better absorbed with vegetable fats, so seasoned salads are much healthier.

Fats have ceased to be the enemies of the figure. They are included in many weight loss systems and with correct use bring health and beauty to the body.