06 February 2017, 09:30
We all know that french fries and sausage have a lot of fat, so it’s better not to eat them. But salads, fruits and fish are another matter! But sometimes things aren’t so obvious. Which fats are bad and which are good?
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Known fact: to lose weight, you need to limit the consumption of fats. As nutritionists recommend, up to 40–50 g per day. It would seem that everything is simple: you stop eating fatty things — lamb, pork, sausage and sausages — and you quickly lose weight. But in fact, the rejection of “explicit” fats does not always lead to the desired effect.
Why healthy fats are bad
The fact is that, limiting ourselves to animal fats, we forget about vegetable fats! But even healthy fats in excess are harmful. A generous salad dressed with olive oil for lunch, a handful or two of nuts during a snack, a portion of fish for dinner — and now the daily fat limit is already almost exceeded. Keep in mind: the calorie content of any vegetable oil is a third more than butter. And for example, nuts or seeds are 70–80% vegetable fat. If you want to lose weight, do not add a lot of oil to the salad, but just sprinkle it lightly. Even better — use a special sprayer. Try to eat no more than 30 grams of nuts and seeds per day. Don’t get carried away with fatty fish. Yes, they are rich in beneficial omega‑3 acids, but still contain quite a lot of fat (and cholesterol to boot). Therefore, it is recommended to eat such fish no more than 3 times a week. And on other days it is better to give preference to low-fat varieties (hake, blue whiting, cod, ice fish, pollock).
Be careful with cheese!
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Another insidious product that can interfere with weight loss is cheese. It has a lot of protein, but also a lot of fat and sodium (retains water in the body and provokes swelling). Therefore, it is better to limit the consumption of cheese (up to 30 g per day) or replace it with low-fat cottage cheese. If you buy low-fat cheese, then keep in mind: this product cannot be completely fat-free. Cheeses in which the fat content varies between 20% and 30% are called light. And fat-free are those whose fat content does not exceed 20%. Carefully study the composition of the products you buy. It is better to refuse processed cheese. The fact is that during the heat treatment process, the cheese loses all its beneficial properties and turns into just a fatty product. In addition, for the manufacture of processed cheeses, production waste is used — the cheese that cannot be sold in a piece.
Why is avocado dangerous?
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Many, when on a diet, begin to lean on avocados, as it saturates well. And that is why they do not notice visible shifts. Avocado contains a lot of vegetable fat. In 100 g of fruit — about 20 g (208 kcal). If you eat a few pieces every day, fat will certainly be deposited in reserve. So stick to the measure — no more than 1 avocado per day.
Another potential danger is all kinds of white sauces based on mayonnaise (even the lightest!) or cream soups with cream. In order not to gain weight, choose red sauces based on tomatoes, plums, cranberries or pomegranate. It’s best to cook them yourself. Swap cream soups for vegetable soups. As a dressing for salads, you can use natural yogurt without fruit additives, kefir or low-fat sour cream.
What to replace milk
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Now it is fashionable to drink vegetable substitutes instead of regular cow’s milk. For example, coconut, rice or almond milk. But in all these “overseas” drinks, unlike cow’s milk, there is practically no protein. But their fat content and, accordingly, their caloric content is much higher (12–14% fat). So you will not get benefits in terms of weight loss from such substitutes.
And finally, about low-fat dairy products. They actually have less fat. But as a rule, more starch thickeners, preservatives or sugar, that is, simple carbohydrates. In addition, fat-free foods prevent the absorption of many trace elements. Choose dairy products with a low fat content and without unnecessary additives. And be sure to consider which fats are good and which are bad.
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The opinion of the editors may not coincide with the opinion of the author of the article.