What fats are good to use in the diet?

02 March 2016, 19:56

Diet.  Woman in Sportswear Measuring Her Waist

Many dieters try to elim­i­nate fat­ty foods from their diet. After all, you real­ly want to be slim and beau­ti­ful with­out a sin­gle extra cen­time­ter at the waist! You want to be beau­ti­ful, but healthy? There is a mis­con­cep­tion that eat­ing fat-rich foods is bad for the body. But in nature, all nutri­ents: pro­teins, fats, car­bo­hy­drates are cre­at­ed for a rea­son. Each of them has their own spe­cial mis­sion!

It is impor­tant to know that you can get a short effect from elim­i­nat­ing fats, but long-term nutri­tion in this mode can be deplorable for health.

In the body, which does not receive fat, hor­mon­al imbal­ance begins, and fats cease to break down. This can lead to mor­bid obe­si­ty and make con­tin­u­ing such a diet life-threat­en­ing. Nutri­tion­ists empha­size that fats should be present in the diet, but spe­cial and in a cer­tain amount.

Benefits of fats

girl eating

Fats, name­ly lipids, enter the body with good nutri­tion and bring it great ben­e­fits. They are used to build cell mem­branes and form the mem­branes of the ner­vous sys­tem, par­tic­i­pate in the syn­the­sis of hor­mones and pro­tect against hypother­mia. It is impor­tant to remem­ber that fat-sol­u­ble vit­a­mins such as A, E, K, D, F can­not be absorbed with­out fat. With­out them, the ves­sels become frag­ile, and the heart mus­cle may lose the abil­i­ty to ful­ly per­form its func­tions.

Veg­etable liq­uid oils, nuts, eggs, some types of fish should be a source of healthy lipids, even with the most strict diet.

Wal­nuts con­tain a lot of veg­etable pro­tein and quick­ly sat­u­rate the body. It is worth remem­ber­ing that the dai­ly por­tion of nuts should fit in a clenched palm. Every­one can use them as a snack once a day.
Eggs pro­vide the body with pro­tein and a fat-sol­u­ble vit­a­min such as vit­a­min D. Egg yolk lipids are impor­tant for heart and brain func­tion. In addi­tion, if you con­sume boiled eggs for break­fast, this will allow you not to overeat dur­ing lunch due to a long feel­ing of sati­ety. Con­sum­ing 3 eggs per week is essen­tial.
Veg­etable oils must be present in the diet every day. This applies to liq­uid veg­etable oils such as lin­seed, olive, sesame and sun­flower. It is great if the oil is pre­pared using cold-pressed tech­nol­o­gy and has not been sub­ject­ed to heat treat­ment. In this case, all vit­a­mins and min­er­als are pre­served in it. Two table­spoons of veg­etable oil is the dai­ly norm for those who want to be healthy and slim.
Fat­ty fish vari­eties also ben­e­fi­cial to the body. They con­tain impor­tant omega‑3 acids that help main­tain a clear mind, a healthy heart, and cho­les­terol-free blood ves­sels. Eat­ing fish twice a week is ide­al.

Diet. Dieting concept. Healthy Food.

Dur­ing a diet, it is impor­tant that the body receives good nutri­tion. You can afford fruits, which are a source of fiber and car­bo­hy­drates, which are found in baked goods. In fact, only those foods that con­tain sat­u­rat­ed fat­ty acids should be avoid­ed.

Sat­u­rat­ed fats are:

  • Mar­garine;
  • Ani­mal fats such as but­ter, cheese, vis­cer­al fat, kid­ney fat and white fat on meat (includ­ing chick­en skin);
  • Trop­i­cal hydro­genat­ed veg­etable fats — palm and coconut oil.

They pro­voke cho­les­terol deposits in the ves­sels and cause prob­lems with the car­dio­vas­cu­lar sys­tem.

There­fore, while fol­low­ing a diet, you should pay atten­tion to the qual­i­ty of the fats in the prod­uct. A diet with healthy fats can be the most effec­tive. It will restore shine to hair and smooth­ness to skin. At the same time, it will not allow you to starve, as your body will receive all the use­ful sub­stances that are impor­tant for life.

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The opin­ion of the edi­tors may not coin­cide with the opin­ion of the author of the arti­cle.

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