Foods rich in vegetable fat. Role in the building processes of the body

Proper nutrition is an essential 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 whole organism from the inside and out.

Foods rich in fats should be in the diet in moderation, because their excessive consumption can threaten with excess weight, and insufficient - lack of strength and vitality.

There are several types of fats. To ensure proper nutrition, you need to know what their features are, and what products contain one or another 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 freeze even at room temperature, and significant heat transfer is required to dissolve). However, the reverse 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 a liquid state. The body does not spend much time and energy on their assimilation. These fats contain many vitamins and minerals necessary for the full operation of all systems. Unsaturated fats are of two types:

• Monosaturated. They contribute to the production of healthy cholesterol, which cleanses the blood vessels.
• Polysaturated. They contain useful trace elements, the main of which is omega-3 fatty acid.

These fats are present in food at the same time in various proportions. The main sources of unsaturated fats are:

• seeds;
• nuts;
• vegetable oils: olive, linseed, sunflower.

trans fats

Trans fats do nothing but harm 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 the consumption of such fats leads to an increase in mortality from cardiovascular diseases. Therefore, the World Health Organization (WHO) has a negative attitude towards the sources of trasfats and does not recommend eating them. Heed this advice, put these bad fats on the black list of foods in which the first places are given:

• sausage;
• cookies, instant cupcakes;
• french fries and other fast food.

By the amount of fat content (without taking into account their types), products can be divided into several groups:

• high fat content: vegetable oils;
• intermediate level: halva, nut paste;
• low fat: whole grain bread, cereals, legumes.

Daily rate

Having learned which foods contain fats, you should find out the daily intake. A healthy adult should consume about 100-150 grams of them. 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 an increased rate.

Who should increase their use?

• Pregnant and lactating mothers, as during the period of 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 reverse situations when you should reduce your fat intake:

• When working with mental work. In this case, carbohydrate foods should be preferred.
• If the climate in the country of residence is predominantly hot.
• If you are overweight. Obese people should limit their intake of fatty foods, but in no case completely eliminate fats from the menu.

What threatens the lack or excess of fats

A well-formed diet requires a sufficient amount of fat. With an excess of them in the body, the following changes occur:

• increased blood clotting;
• atherosclerosis develops;
• stones are formed in the gallbladder and kidneys;
• cells of the kidneys, liver and spleen are destroyed;
• cholesterol plaques are formed in the vessels, the risk of their clogging increases;

Lack of fat also causes negative changes:

• lack of energy is expressed in weakness and apathy;
• disruption of the nervous system;
• the body's ability to absorb vitamins D and A is impaired;
• there are problems with vision;
• 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 following factors influence the speed of this process:

• Lifestyle. Physical activity during the day contributes to the burning of fats, and a sedentary lifestyle, on the contrary, contributes to their accumulation.
• The presence of certain diseases. For example, hypodynamia and lipid metabolism disorders occur due to atherosclerosis and contribute to the accumulation of fats.
• Stress and constant lack of sleep also lead to excess weight.
• Hormonal disruptions.

Top 6 Healthy Foods Containing Fats

Undoubtedly, dietary fruits and vegetables should be present in the diet every day, but it is impossible only with their help to get enough and replenish the body with useful microelements. Therefore, it is important to know which foods you need to eat daily, and which fats in foods will only benefit.

1. Avocado is a tropical fruit that contains fat. Eating the pulp of an exotic fruit will normalize the water-salt balance in the body, get the daily intake of potassium, cleanse the blood of cholesterol, and increase immunity. The average avocado contains 22 grams of fat, three-quarters of which is healthy monounsaturated fat.
2. Olive oil. This product has a high fat content and a large number of useful properties: the presence of antioxidants, polyphenols and other substances.
3. Nuts. They also contain a lot of fat, so they should not be consumed in large quantities. But a handful of delicious treats can satisfy your hunger for a long time.
4. Peanut butter. The fats included in its composition are easily digested, but the consumption of nut butter should still be controlled. Amino acids and a number of B vitamins will provide a beautiful appearance, and a whole storehouse of macro- and microelements will heal from the inside.
5. Seeds should also be consumed in moderation. They have a high percentage of fat, but from a small handful you will not get harm, but satisfy your hunger and replenish your body with fiber and antioxidants. Pumpkin, flax and sunflower seeds are very tasty and nutritious.
6. Olives. The fat content of this product, of course, is high, but the fats are monounsaturated, which helps to reduce blood sugar and cholesterol levels.

A person who is attentive to his health should carefully monitor what and how he eats. Proper nutrition is the key to a beautiful and long life.

Fatty foods have long been considered harmful, both for the body as a whole and for the figure. However, not all fats have a negative effect on our body. Fatty acids are divided into and unsaturated. The former have a simple structure and solid form. Once in the blood, they form special compounds that settle in the form of a fatty layer. Excessive consumption of foods high in animal fats leads to obesity and cardiovascular pathologies.

Not all fats are harmful and dangerous to the human body. Unsaturated (vegetable) fatty acids are the “right” fats. They have a positive effect on well-being, and, despite the complex molecular formula, they do not clog blood vessels, but move freely through the arteries, increasing their elasticity, removing cholesterol. A lot of healthy fats in seeds, nut kernels, seafood, vegetables.

Monounsaturated fatty acids and their importance

This type of substances is divided into monounsaturated and polyunsaturated. Each type has its own advantages and features. Both options remain in a liquid state at any temperature. When deciding to include monounsaturated fats in a diet for men or women, you should understand what foods contain these substances. This type of useful elements enters the body along with the active components of rapeseed and sunflower oil, they are also found in peanuts and olives.

A group of scientists have conducted repeated studies, thanks to which they were able to prove that foods containing unsaturated fatty acids, in the right proportions, are effective for losing weight and gaining muscle mass during training. In addition, MUFA:

• helps fight low hemoglobin and breast cancer;
• improves the condition of patients with joint diseases such as rheumatism and arthritis;
• promotes the cleansing of blood vessels and arteries.

For a person leading an active lifestyle, the daily intake of unsaturated fatty acids is 20% of the total energy value of the menu. When purchasing products in supermarkets, be sure to carefully study the packaging. The labels always indicate the content of fats, proteins and carbohydrates.

This type of useful substances is not synthesized by our bodies. They get to a person from the food that we consume. Foods rich in fats are necessary to improve the functioning of the brain, nervous system, the functioning of the heart muscle and blood vessels.

Polyunsaturated fatty acids and their uses

Polyunsaturated fatty acids are divided into two types - omega-3 and omega-6. It is important to understand what these substances are and what they contain, because you can only replenish their reserves in the body with the help of food.

Omega-3 prevents pathologies of the heart muscle and stroke, lowers blood pressure, improves heartbeat and normalizes blood composition. Also, scientists came to the conclusion that the use of this substance helps to prevent the development of acquired dementia. PUFAs are indispensable during pregnancy and lactation, because everything that enters the mother's body receives the developing fetus.

You can saturate the body with omega-3 by supplementing the menu with certain products. What is a food rich in PUFAs? Pay attention to this list:

• fatty fish;
• flax seeds;
• soy and legumes;
• walnut kernels;
• shrimps.

Omega-6 is found in small amounts in avocados, eggs, whole grain bread, hemp and corn oil. This substance is necessary for the normal functioning of the digestive tract, improving the function of hematopoiesis, it is also involved in the formation of cell membranes, the development of vision and nerve endings.

If you introduce foods low in solid (saturated) fats into the diet, and at the same time increase the consumption of vegetable analogues, this will improve the overall tone of the skin and muscles, allow you to lose weight and improve metabolic processes.

The need for PUFAs increases with intense physical exertion, during a period of active growth, pregnancy, in the event of diabetes, heart disease. To reduce the consumption of fats should be with allergic manifestations, pain in the stomach, lack of physical activity, people in old age.

What to include on the menu

Unsaturated fats belong to the group of easily digestible substances. But you can not abuse food rich in these substances unique in their composition.

To speed up the absorption process, eat foods that have not been heat-treated. The melting point affects the breakdown of these substances and the rate of absorption into the blood. The higher it is, the worse the element is absorbed.

Unsaturated fatty acids are involved in the formation of the human immune system, brain and heart function. They improve memory, attention and help in the fight against depression. Without fat, the body does not absorb vitamins A, D, K, E. Eat healthy fats daily, the list of products presented in the table below will allow you to develop a complete and balanced menu for every day.

The human body needs a constant supply of 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 supposedly a mandatory 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 excess and harmful impurities. All vegetable fats are divided into 3 groups according to acid saturation (plants can be of 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 useful. 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 many useful 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 is: 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 fats make up about 98% of the total mass of the substance. This means that valuable useful elements, vitamins, etc. - less than 1.5%, the rest are neutral binding components. Nutritional value 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 used correctly. 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, and pumpkin seeds.

Harm and benefit

In a simplified sense, fat is the main source of energy for the body (80% of a person's 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 of a large amount of vitamin E, which has a positive effect 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, contributes to weight loss;
• the immune system is strengthened;
• 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 of cancer, diabetes, and 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. A cheap product of plant 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 its pure form).

Saturation with vitamins A, B and E and additional minerals will 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 the food industry is such that vegetable fats are present in any product. 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 food products most often contain refined deodorized palm oil:

• spread, margarine;
• freeze-dried products (instant noodles);
• 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 foods are not harmful if they are compensated by a healthy lifestyle and natural products. The problem with weight loss is carbs, not fat. Restrictions in the use of natural oils are found 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

Vegetable oils (vegetable fats)- these are fats extracted from various parts of plants and consisting mainly (95-97%) of triglycerides of higher fatty acids.

The main source of vegetable oils are various oilseeds. The most common vegetable oils are sunflower, olive, cocoa butter, rapeseed, linseed, etc. Palm oil has recently become popular, the harm and benefits of which are discussed on this page below, under the appropriate heading.

Like animals, plants store fat in order to store some energy for future purposes. The difference is that the animal usually does this for itself (anticipating a period of malnutrition), while the plant does it for future generations. Those. in order for the future generation to survive, the parent plant accumulates and transfers energy to the embryo, including in the form of fat. Based on this, it is not difficult to assume that the main amount of fat in plant material will be found mainly in seeds or fruits.

Oils are obtained from plant material by pressing(under pressure, the liquid part of the plant material flows out, after which it is collected) or by extraction with organic solvents or liquefied carbon dioxide (after extraction, the extractant is distilled off, and the remaining vegetable oil is collected). After that, the vegetable oil is subjected to purification, or, in other words, refining.

An important aspect of the production of vegetable oils for the consumer is such a stage as deodorization (literally means odor removal: des - "removal", odor - "smell"). During this stage, vegetable oils are purified from substances that give it flavor.

Thus, if you see the inscription “refined, deodorized, cold pressed” on the label of vegetable oil, this means that the oil was extracted at a low temperature (done to separate it from the vegetable fat fraction with a high melting point), after which it subjected to cleaning, as a result of which it became transparent (without suspended solids) and practically odorless.

Fatty acid composition of vegetable fats differs depending on the type of plant.

The main difference between vegetable fat and animal fat is the higher content of unsaturated fatty acids (primarily oleic and linoleic). So, in sunflower oil, the content is more than 70%. Among the unsaturated fatty acids, the most important ones are separately distinguished, such as linoleic (omega-6) and linolenic (omega-3) acids (now omega-9 acids, for example, oleic acid, are also isolated).

These fatty acids, unlike, cannot be formed in the human body as a result of certain chemical reactions of metabolism, but are essential for the normal functioning of the cardiovascular system, as well as for the regulation of inflammation processes in the body. Thus, these acids must be ingested with food. All vegetable oils are rich in them to one degree or another. However, the most valuable sources of these acids are vegetable fats such as wheat germ oil, linseed, camelina, mustard and soybean oils, and walnut oil.

Another positive aspect of vegetable oils is the almost complete absence (this is true for any vegetable oil, not just the one that says “0% cholesterol!” on the label). So the replacement of animal fats with vegetable oils to some extent helps to reduce cholesterol in human blood, thereby providing an additional preventive effect for the cardiovascular system.

Harm of palm oil

It should be noted that non-traditional fats, such as palm oil, which are often used in the food industry, have recently become the subject of sharp criticism due to its “danger” to human health. This is wrong. The harm of palm oil is often exaggerated. The whole problem with palm oil is that it contains more saturated fatty acids than other vegetable oils and is therefore not an important source of unsaturated fatty acids. That is, palm oil is not harmful in the truest sense of the word, it is only biologically less valuable than, for example, olive oil. But it also has positive qualities - for example, the oil becomes rancid as a result of the oxidation of unsaturated fatty acids by atmospheric oxygen. If there are no or few of them in fat, then there is practically nothing to be oxidized. This property is often used in the confectionery industry to increase shelf life. Relatively speaking, palm oil is a natural analogue of margarine. As you know, it is a hydrogenated vegetable fat (from unsaturated made saturated), and palm oil is naturally saturated. It resembles margarine and outwardly.

On the other hand, there are problems with the quality of the palm oil itself. Thus, there is often a situation when non-edible (technical) palm oil is imported into the country. This allows you to save on customs payments, in addition, it is cheaper in itself. It is assumed that this oil will be further processed and brought to the level of food. But some unscrupulous manufacturers don't bother with it and use it as is. What harm will be from such palm oil, one can only guess. On the label of food products with such oil, most often they write simply “vegetable fat” or “confectionery fat”, without an exact indication of the source plant.

It cannot be said that this is typical not only for palm oil - the culture of food production in our country is still quite low, and such phenomena are typical for many.

“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 of the energy for its work from 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. Another useful property is a decrease in the level of "bad" cholesterol and inhibition of its oxidation (the mechanism for the 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 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 oils. 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 who lead an active lifestyle or engage in active workouts for weight loss 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. The consequence of the passion for trans fats is obesity, starting from childhood, endocrine and cardiovascular diseases.

Prohibited products include industrial confectionery, 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 restriction). 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 in butter or lard. 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 steps. 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 it is used in capsules as a conventional drug. 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 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 figures, you can fearlessly include a small amount of goodies in the diet of a losing weight person.

• 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 undergone 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 in 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, when used correctly, bring benefits and beauty to the body.