Surely you guess that fats in food are often the cause of extra waist. This is true: it is in fats that the largest number of calories lies, and a person’s love for fatty foods can sometimes be difficult to handle. Few people adhere to the norm - fats should make up no more than 20% of the daily diet (this is about 40-50 g). Chips, any fried food, confectionery creams, sausages - all this allows you to quickly exceed the norm, even if you have eaten very few of these products. If you choose low-fat foods, chances are you'll have far fewer problems with being overweight.

We can conditionally divide everything we eat into several groups, based on the amount of fat in foods. According to the fat content per 100 grams of the product, five categories can be distinguished, which indicate which foods are rich in fat and which are low-fat.

1. Foods high in fat (more than 80 grams). These are vegetable, butter, ghee (mostly vegetable fat is presented in products of this kind), margarine, lard, cooking fats. All this should be used in food in a limited way, since such products can lead to rapid weight gain if they get carried away too much.
2. Products with great content fat (from 20 to 40 grams). These are almost all types of cheese, cream and fat sour cream (from 20% fat), ducks, geese, pork, as well as sausages of all kinds, milk sausages, sprats, any cakes, chocolate, halva. Such products should also be used very carefully and moderately, because, unlike the first group, which is usually used little by little, many people do not know the measure in these products.
3. Moderate fat foods (10 to 19.9 grams). This is fatty cottage cheese, cheeses, ice cream, eggs, lamb and chicken, beef sausages, tea and diet sausages, as well as fatty varieties fish - salmon, sturgeon, saury, herring, caviar. These products are recommended to be consumed regularly, since they, with a relatively low fat content, can easily fit into any diet, which is why they become the basis of a correct, balanced diet.
4. Foods with a low fat content (from 3 to 9.9 grams). These are milk, fat yogurt, semi-fat cottage cheese, beef, lean lamb, horse mackerel, mackerel, pink salmon, low-fat herring, muffin, sprat, and fondant sweets. Such foods can be included in the diet without fear, because even if you eat them relatively much, it will not harm you and your figure so much, but it will give the body the necessary fats.
5. Low fat foods (less than 3 grams). These are beans, cereals, protein milk, low-fat cottage cheese, cod, hake, bread, pike perch, pike. It is absolutely safe to eat these products, they are suitable even for those who adhere to weight loss.

Needless to say, foods containing fats have varying degrees of usefulness for the body. It depends on the type of fat.

Fats in food: good and bad

Unsaturated and polyunsaturated fats for humans are the most useful, and they are in available vegetable oil. Saturated fatty acids, on the contrary, are solid, difficult to digest and not very useful for humans (these are mutton and beef fats, lard, palm oil). Foods with saturated fats should be limited in the diet. So let's recap:

1. Foods containing saturated fats- cheese, egg yolk, lard and meat, lard, shrimp and lobster, milk and dairy products, chocolate, cream, palm, coconut and butter.
2. Foods containing unsaturated fats- peanuts, olives, poultry, avocados, game, cashews, olive and peanut oils.
3. Foods containing polyunsaturated fats- almonds, seeds, walnuts, fish, corn, linseed, rapeseed, cottonseed, sunflower and soybean oils.

A balanced diet implies the obligatory use of healthy unsaturated fats. Particularly important among them are omega-3 and omega-6 fatty acids, which the body needs for normal functioning, mental and physical activity. Elements remain fluid at any temperature, therefore they are not deposited in the form of cholesterol, do not cause obesity and serious diseases. Human nutrition should include foods rich in fats of natural origin - subject to the daily norm and the correct ratio nutritional balance. Excess consumption of saturated processed fat is dangerous for health. Such dishes are recommended to be replaced or excluded from the diet.

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  Good and bad fats

  Fatty acids found in food are divided into:

  • saturated (animals);
  • vegetable (unsaturated);
  • trans fats (processed).

  To maintain health, the body requires unsaturated, so-called healthy fats. Their sources are unrefined, whole herbal products in its original form. They have a molecular structure suitable for humans, move freely through the arteries, while maintaining elasticity and fluidity.

  Benefits of unsaturated fats:

  • reduce cholesterol levels;
  • increase the elasticity of blood vessels;
  • positively affect the functioning of internal organs;
  • provide physical and emotional health;
  • increase mental and physical activity.

  Saturated organic acids have a simple structure. They form compounds that can settle in the human body in the form of fat, pollute blood vessels with cholesterol, lead to overweight and obesity. Harmful, or trans fats are artificial, processed. They are listed in the products as "partially hydrogenated oils". According to research by the American Heart Association, excessive consumption of foods rich in these elements increases the risk of heart disease, stroke, and type 2 diabetes.

  Cutting out fat completely is wrong. Replace foods containing trans fats (industrial baked goods, sweets, fast food) with healthy food, limit the consumption of food of animal origin (high-fat dairy products, red meat). Be sure to include in the diet foods rich in omega-3 and omega-6 - fish, walnuts, linseed oil.

  Daily rate as a percentage of total calories:

  Tryptophan - foods rich in amino acids, drugs, benefits and harms to the body

  Properties of saturated fatty acids

  Saturated fats contain heavy fatty acids. They have a higher melting point than unsaturated ones. This allows them to be used in cooking as substitutes for cocoa butter, margarine, despite the danger they pose to human health.

  A high proportion of saturated fat is found in:

  • palm and coconut oils;
  • red meat (pork, beef);
  • dairy products.

  Their excessive consumption is also associated with cardiovascular pathologies, diabetes and obesity. For men, no more than 30 g of daily ration fat, for women - no more than 20 g.

  The table below lists foods high in saturated and trans fats:

  

  Features of trans fats

  This is a variety of unsaturated organic substances of plant and animal origin, subjected to heat and chemical treatment by hydrogenation (industrial curing). Thanks to this, the products have a long shelf life, which is beneficial for manufacturers.

  A small amount of saturated organic elements is present in natural dairy products, meat. A significant dose is found in vegetable oils that have been subjected to high temperatures, such as refined and deodorized. Representatives of hydrogenated elements are margarines and spreads, as well as products containing them.

  The table provides a description of products with trans fats:

  

  Foods rich in carbohydrates - diets for weight loss and muscle gain based on them

  Types of unsaturated fatty acids

  Monounsaturated fats (MUFAs) are of particular benefit to the body if they are not cooked.

  The most popular representative of the MUFA is oleic acid omega-9, which in in large numbers found in olive oil. This group also includes palmitic and other acids. Correct use MUFA prevents the risk of stroke and heart attack, improves vascular tone. Polyunsaturated fatty acids (PUFAs) are a class of essential elements that give dry products containing oils their characteristic property. Among them, omega-3 and omega-6 are essential for health.

  The table lists the types of foods containing unsaturated fatty acids:

  Ways to improve your diet

  Trans fats are banned or heavily restricted in many countries. According to WHO recommendations, they should be no more than 1% in the diet. In 2009, the World Health Organization revised this view. Currently, it is advised to completely abandon the use of products containing these components.

  Trans fats remain in the body for a long time, extremely slowly or almost not excreted. If a person does not revise the diet and abuse them, this will adversely affect his health: the risk of heart attacks, strokes, heart and vascular diseases, and overweight will increase.

  By paying attention to the choice of products for cooking, you can reduce the content of harmful and heavy dishes in the diet. Recommended productsreplace the bad fats listed in the table:

  The norm of healthy fats

  A balanced diet must necessarily include foods with unsaturated fatty acids. Especially important are omega-3 and omega-6 with a ratio of 1/4. Polyunsaturated components tend to oxidize quickly, the degree of their usefulness depends on the freshness and speed of use. It is recommended to give preference to raw and lightly salted species. Roasting or boiling should be kept to a minimum.

  Omega-9 is self-produced by the body. With an acute deficiency, you can eat a handful of any nuts per day.

  The table shows the daily norm of omega-3 and omega-6:

  Unsaturated acids in foods

  Your daily food intake should contain 25-35% healthy unsaturated fats. They are sources vital energy, physical and mental activity, the correct functioning of the heart. These elements are especially important for a lifestyle with increased physical activity, in nutrition programs for weight loss.

  Polyunsaturated acids are not produced by the body and come only with food, so the correct balanced diet, including natural fats, is the key to health and longevity.

  The list of foods rich in healthy fats is presented in the table:

  Product	Fat content (g per 100 g)	Number of calories, kcal	Compound	Benefit for health	Mode of application
  Olive oil	99	898	Vitamin E, antioxidants	Lowers blood pressure, prevents heart disease, reduces the risk of type 2 diabetes	Salads, steamed vegetables, sauces
  Avocado	23	160	Potassium, ascorbic acid, tocopherol, vitamin K, B vitamins, lutein, fiber	Source of potassium and fiber, prevention cardiovascular diseases	Salads, smoothies, sandwiches, butter substitutes
  Walnuts	45	654	Vegetable protein, vitamin E, magnesium, omega-3	Resist free radicals, reduce the risk of cardiovascular disease	Healthy snack, addition to yogurt, cereals, salads
  Almond	57	575	Antioxidants, vitamin E, vitamin B2, vitamin B9, vitamin PP, phosphorus, potassium, calcium, magnesium	Source of vitamins, body rejuvenation, kidney cleansing, choleretic effect, strengthening of bone tissues
  Fish (salmon, tuna, mackerel, sardines, herring)	up to 25	150-250	Protein, omega 3	Prevention of cardiovascular diseases, depression, dementia, aging	Baked, boiled, steamed
  Chicken eggs	11,5	157	High-quality protein, carotene, choline, vitamins D, E, K, carotenoids, tocopherols, riboflavin, folic acid, omega-3	Nutrition of brain cells and vision, strengthening muscle and bone tissue, improved skin condition	Boiled, steam omelet
  Dark chocolate	35	560	Vitamins A, B and E, calcium, iron, potassium, magnesium, flavonoids (plant antioxidants)	Normalization of blood pressure, protection of the skin from UV rays, improvement of general well-being, stimulation of brain activity	Healthy snack
  chia seeds	31	512	Omega-3, calcium, magnesium, potassium, iron, antioxidants	Regulation of blood sugar levels, strengthening of tooth enamel, reduction of appetite and hunger, normalization of the cardiovascular system and gastrointestinal tract	how food supplement in ready-made, seeds for sprouting

  
  

  At high temperatures, unsaturated fatty acids lose their beneficial properties and become harmful, negatively affecting the kidneys, liver, digestion, and metabolism. To preserve nutrients, vitamins and minerals, foods should be steamed, boiled or baked.

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It's time to end the myth of low-fat foods, which were considered a sure way to lose weight, prevent heart disease and other chronic diseases during the diet. The fact is that the "pitfall" is often hidden under the word "fat-free product", in which the aroma and texture are compensated by increasing the amount of salt, sugar or refined grains. The result "exceeded" all expectations - the worldwide consumption of low-fat foods only led to an increase in the average person's weight.

Why should you avoid very low body fat foods? Many people do not endure such a diet for long, because they believe low fat meals devoid of taste and full of restrictions. The fact is that fat significantly slows down digestion, many diets based on eating low-fat foods make a person fight hunger all day long.

Dietary fat plays a crucial role in metabolism - each gram contains 9 kilocalories. Such a caloric content is saving in cases where there is not enough food, it is very important for people who are not able to absorb a large amount of food.

Fats are our energy reserve. The body can only store a small amount of glucose as glycogen for energy, so having adipose tissue that can produce unlimited amounts is important. The origins of this process are rooted in the distant past, when food was scarce, so a lot of energy was spent on its extraction. Today, this problem does not exist, but we continue to consume foods rich in fats indiscriminately and indiscriminately. large quantities. The energy accumulated thanks to them is now consumed only during sleep and during physical activity.

The following are the most popular foods rich in fats: (list assumes fat content per 100 g):

1. Palm oil - 93.7 g.
2. Dried coconut - 57.2 g.
3. Butter - 51.4 g.
4. Beef - 52.3 g.
5. Chocolate - 32.4 g.
6. Sardine in oil - 29.9 g.
7. Hard cheese - 24.6 g.

There are two types of fatty acids: linoleic and alpha-linoleic. Fatty acids are important components of cell membranes, they are converted into chemical regulators that affect blood clotting, expansion blood vessels etc. Their deficiency in children is characterized by slow growth, a decrease in immune function, and the appearance of a rash. Sometimes this leads to vision problems and nerve disorders.

Proteins are also needed for proper development. Without them, the immune system cannot properly protect the body from bacteria and viruses. That is why it is so important to eat foods rich in fats and proteins.

Excessive consumption of most saturated fatty acids is fraught with an increase in LDL (low density lipoprotein) levels, which contributes to an increase in cholesterol and reduces insulin sensitivity. Foods rich in protein, fats, carbohydrates reduce the risk of coronary heart disease, stroke, hypertension, diabetes and obesity. Fiber-rich foods protect against colon cancer and are essential for the prevention of hemorrhoids. In addition, fiber is food for normal (healthy) bacteria that reside in the intestines and provide nutrient saturation. Fiber is found in beans, whole beans, and grains.

Foods rich in protein, fats, carbohydrates are necessary for normal functioning in fairly large quantities. Nutritionists recommend limiting saturated fatty acids to 10% of total calories (18 grams for those who eat 1,600 kilocalories per day). The acceptable macrodistribution range for carbohydrates is 45-65%. If, for example, you ate 1600 kilocalories per day, an acceptable carbohydrate intake is between 180 grams and 260.

Have you noticed how pizza with tomato sauce, cheese and meat freezes after cooling? The firmness of the ingredients is a nod to the high content of saturated fats, which harden even when room temperature. Milk fat, tropical oils (coconut, palm), which are part of almost any ice cream, also contain a significant amount of saturated fat. The most popular foods among young people in which saturated fats predominate are pizza and desserts, while boiled meat is a source of protein.

Like carbohydrates, proteins are important macronutrients. Clean white teeth are an indicator that a person consumes foods rich in fats and proteins. Protein provides the synthesis of collagen, which is so important for the structure of bones, teeth and skin.

The benefit of reducing your saturated fat intake depends on many factors, including the foods you replace them with. Substitution for fat-free pretzels and jelly Bean may seem tempting, but initially represents the wrong strategy, since diets high in highly refined carbohydrates tend to increase triglycerides and lower HDL (high-density lipoprotein) levels, increase cholesterol levels, which are prerequisites for cardiovascular disease.

The best strategy involves replacing foods rich in unhealthy saturated fats with foods rich in healthy fats. A bacon sandwich will bring more benefit body than a slice of pizza, and replacing bacon with a slice of cheese or avocado is another smart move healthy eating. If you are consuming an excess amount of calories per day, you can switch from whole milk to a low-fat product.

Saturated fats occur naturally in many foods. Most of them are found mainly in food of animal origin. Take a look at foods rich in fats (listed below). This is:

Fat beef;

Lamb;

Pork;

Birds with skin;

beef fat;

Salo and cream;

Butter;

Cheese and other dairy products made from whole milk.

Food manufacturers, in addition to saturated, use trans fats that undergo a hydrogenation process and are usually used to increase the shelf life of processed foods such as crackers, chips or cookies.

Their recommended intake is no more than 1% of total calories (less than 2 grams if you consume 1600 calories per day). If you pay attention to which foods are high in fat, you can spot traces of trans fats by reading the ingredient lists on food labels: these substances masquerade as "hardened oil" or "hydrogenated".

Eat foods rich in fats and carbohydrates such as milk, fruits and vegetables. Carbohydrates are the main source of energy in the body, providing fuel for cells, including brain cells. Simple and complex carbohydrates contain 4 calories per gram. 45-65% of total calories should be carbohydrates, while 20-35% should be fat. Almost all foods, with the exception of eggs, meat and some seafood, are saturated with carbohydrates. Vegetables, especially potatoes, corn, sweet potato and peas are high in good starchy carbohydrates as well as fiber. All plant foods, including fruits, vegetables, beans, legumes, and nuts, are high in fiber, which improves bowel function.

As mentioned, unsaturated fatty acids improve blood cholesterol levels and insulin sensitivity when they replace saturated and trans fats. There are two classes of unsaturated fatty acids: monounsaturated fats and polyunsaturated fats. Monounsaturated fats are found in avocados, nuts, seeds, olives, peanuts, and olive oil.

Recently, omega-3 polyunsaturated fats have been in the spotlight due to their role in the prevention of cardiovascular disease. They can be found in walnuts, linseeds, tofu, soybeans, rapeseed. In addition, two other types of fatty acids (eicosapentaenoic (EPA) and docosahexaenoic (DHA)) are important not only for the heart, but also for visual acuity, for proper brain development in the fetus during pregnancy; they have an important function in slowing down cognitive impairment in the elderly; reduce the symptoms of arthritis, ulcerative colitis, etc. inflammatory diseases. These acids contain fish species such as tuna, herring, trout, mackerel, salmon, sardine, tuna.

Omega-6 is the second type of polyunsaturated fat. Foods rich in omega-6 fats: sunflower seeds, brazil nuts, pecans, and pine nuts. Some cooking oils are also good sources of omega-6s: corn, sunflower, and sesame oils.

There is a formula according to which you can calculate the recommended rate of fat intake:

Total fat (g) = total calories x 30% = "fat" calories per day / 9.

2000 calories x 0.3 = 600 / 9 = 67 grams of fat.

Remember that the daily rate contains 20-35% of the total daily calories.

Don't be afraid to eat fat-rich foods, but choose them wisely, making sure they don't exceed your calorie needs. Focus on monounsaturated and polyunsaturated fats while limiting saturated and trans fats.

"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 eat dietary products. 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 inflammation, reduce the risk of cardiovascular disease and are 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 lower cholesterol levels, but studies show that eating more omega-6s than omega-3s can promote inflammation and weight gain, so the bottom line is you need to be sure that you consume more omega-3s than omega-6s.

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. Trans fats increase the risk of heart disease and stroke and are associated with a higher risk of type 2 diabetes, according to the American Heart Health Association.

Saturated fats are a bit trickier to work with. Older nutritional studies said that saturated fat was really bad for cholesterol levels, but newer information says it has a neutral effect. The topic is very sensitive, and the recommendations of the USDA and the American Heart Association continue 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.

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!

One medium avocado contains about 23 grams of fat, but it's mostly monounsaturated fat. In addition, a medium avocado contains 40% of the daily fiber requirement without sodium or cholesterol, and is a good source of 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.

Walnuts are one of the best sources of omega-3 fatty acids, specifically alpha-linoleic acid, found in plants. A recent study found that one handful of walnuts a day lowered overall levels of bad cholesterol and also improved 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.

Nuts like pecans, pistachios, cashews, and almonds are also high in healthy fats. Almonds are the richest in vitamin E, while pistachios are rich in lutein and zeaxanthin, while carotenoids are important for eye health. All that is required is to eat about 30 grams of nuts daily to see a 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.

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 the serving size depends on the amount of 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 because of the wealth monounsaturated fats. But do not 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 other plant foods. 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.

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 the best ways to get the amount of fat you need. The American Heart Health Association recommends eating at least two servings of fish a week to get maximum 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 this amount 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. Foods above or below may boast more, 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.

Rich in both polyunsaturated and monounsaturated fats, soybeans are also an excellent source of plant 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.

Eggs are an inexpensive and easy source of protein. People often think that drinking egg whites is a healthier option than whole eggs because it contains less fat, but while it is true that an egg yolk contains some 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 the cardiovascular system. When it comes to cholesterol, recent nutritional studies have found that eating eggs does not increase blood cholesterol levels. In fact, the study linked moderate consumption eggs with 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.

It is believed that high-fat foods, such as steak, are unhealthy. 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). Moreover, lean beef - great source 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 more 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 moderation. 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.

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) of whole milk contains 8 grams of fat, with 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.

When shopping for yogurt, choose one that contains active cultures to reap the benefits for gut health. Take the classic version without filler - fruit flavors sin amazingly huge amount extra sugar. Add healthy nuts and fresh fruits to your yogurt.

Cheese completes the review of healthy fats and the list of products. It is often unfairly criticized for its high fat content, especially hard, 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!

So you learned which foods contain healthy fats. Do you have any thoughts on this? Share in the comments!

Despite the “fat-free” craze, foods containing fat are not as bad for your waistline as they seem. Healthy fats - animal and vegetable - on the contrary, help burn fat and grow muscles.

Which foods are low and which are high in fat? Which ones are helpful and which ones are harmful? Read on.

Foods containing fats are about 30% of a person's daily calorie intake. There are 9 calories in 1 gram of fat. Is there any point in "fat-free" foods and diets?

If you eat more calories than the daily allowance, then you get fat. If less, you lose weight. It doesn't matter if you lean on fats or carbohydrates. All the calories you didn't burn today will end up at your waist tomorrow (or wherever your body likes to store fat). Harmful, useful, animal, vegetable - all excess fats from food will go "in reserve". Not fats and not carbohydrates make us fat, but overeating.

Under the guise of diet food, stores sell food products that contain little or no fat. The inscription "0% fat" is even on products in which there can be no fat. This inscription is made by marketers, trying to better sell the product. And if you look at the composition on the packaging of low-fat yogurts, it turns out that there are as many calories in them as in regular ones (due to sugar). And for weight loss, the balance of calories is most important, and not how much fat foods contain.

Foods that are low in fat

Vegetable fats contained in products plant origin: nuts, seeds, vegetable oil, avocado.

Animal fats are found in animal products: meat, fish, poultry, eggs, butter.

Products containing vegetable fats

Foods containing bad and good fats

Healthy fats

Healthy fats containing mono- and polyunsaturated fatty acids (Omega-3, Omega-6): vegetable oil, nuts, seeds, avocados, oily fish. Products containing healthy fats help reduce the level of "bad" cholesterol, prevent strokes and heart attacks, help with arthritis and arthrosis, improve skin and hair condition, help with recovery from injuries, participate in the production of hormones (including testosterone, which is so necessary for involved in sports). Saturated fats (butter, fatty meat, milk and cottage cheese) are also useful, but within the daily allowance.

reduce fat to a minimum

you will be slower, and health problems will also appear (in particular, for girls, the menstrual cycle may go astray, and for men, this is not only a lack of energy in training, but also a decrease in libido).

Foods containing healthy fats

bad fats

The bad fats are all trans fats and excess saturated fats.
trans fats- these are margarine, fried foods (fries, etc.), baked goods (snacks, pizza, chips, etc.)
Harm of foods containing trans fats: heart and vascular disease, type 2 diabetes, chronic inflammation, obesity, possibly cancer. All trans fats are bad. Eating them is like building your house out of hollow bricks. Also, our body - the building material for it must be reliable.

Saturated fats- this is fatty meat, chicken skin, full-fat milk and cream, butter etc. By themselves, these fats are not harmful and must be in the diet (7-10% daily calories). But if you eat too much saturated fat, then the total calorie intake will be higher than normal. The result is excess weight, and in the extreme case obesity and related health problems.

* if consumed too much

What are the types of fats. What foods contain the most fat and how to determine their daily intake.

Fats are a key source of energy for the body. In addition, fat deposits play the role of the main defenders against bruises and heat loss, and fat capsules formed during life reduce the risk of mechanical damage. It is they that provide the body with energy during illnesses - at a time when appetite and the process of digestibility of food worsen. But what foods contain fats and what is his daily requirement? Let's analyze each of the questions in more detail.

All fats that enter the human body with food are divided into two categories:

• Saturated- are poorly digested and adversely affect health. So, regular intake of food with saturated fats leads to the formation of blood clots in the vessels and an increased risk of weight gain. In addition, to dissolve such elements, the stomach has to work hard and expend large amounts of energy. At the same time, excessive loads are “falling down” on the body as a whole. But foods containing saturated fats should not be excluded from the diet - they are rich in vitamins. The main sources are pork, beef, lamb and other "representatives" of the diet.
• unsaturated fats, distinctive feature considered to be in liquid form. For this reason, they are digested easier and faster. The composition contains vitamins and elements that provide cleaning of blood vessels.

It is worth noting that any fat leads to an increase in cholesterol. In turn, cholesterol is bad (“clogs” circulatory system) and good - on the contrary, cleansing the vessels. The peculiarity of unsaturated fats is that they reduce the level of bad cholesterol.

Unsaturated fats also come in two types:

• Monosaturated- accelerate the production of healthy cholesterol.
• Polysaturated- enrich useful elements, one of which is Omega-3.

As a rule, polyunsaturated and monosaturated fats are always present in food at the same time. The only thing that changes is the proportion in which they are in the products. The main sources are nuts, seeds, vegetable oils.

Trans fats are substances that are secreted into a separate variety. What foods contain this type of fat? First of all, we are talking about food that undergoes special processing. The main sources are french fries, biscuits, sausage and so on. Minus trans fats- lack of benefits for the body and negative effects on health. Substances are obtained by processing vegetable oil, after which the latter passes into a solid form. In addition, the manufacturer often replaces expensive fats with this product, which reduces the cost of production and prolongs the shelf life of the product.

When choosing foods rich in fats, it is worth considering the level of their content. The main sources are vegetable oils and animal fats. As already mentioned, fats are suppliers of vitamins important for the body (tocopherol, retinol, B vitamins), as well as other substances. With their help, an energy reserve is provided, improved taste qualities food, a feeling of fullness is guaranteed. During processing, fats are formed with the help of proteins and carbohydrates, but they cannot be completely replaced.

In addition to fatty acids, phosphatides and stearins are present in the composition. The main representative of stearins is cholesterol, which is most found in food of animal origin. We repeat that its excessive intake leads to the formation of plaques in the body and the development of atherosclerosis.

What foods contain fat? Here it is worth highlighting several categories in terms of volumetric content:

1. Volume - from 80% and more:
   • sunflower and butter;
   • pork fat;
   • margarine;
   • confectionery cream.
2. Volume - 20-40%. This category should include:
   • cream;
   • sprats;
   • sausage;
   • pork;
   • chocolate;
   • halva.
3. Volume - 10-19%. These fat-rich foods (listed below) are "moderate sources":
   • mutton;
   • beef;
   • herring;
   • sausages;
   • hen;
   • eggs;
   • processed cheese;
   • ice cream.
4. Volume - 3-9%. Low content foods include:
   • mackerel;
   • pink salmon;
   • milk and dairy products;
   • high fat kefir.
5. Volume - until 3%. This category includes products that contain fat in a minimum amount:
   • beans;
   • bread;
   • cod;
   • zander;
   • pike;
   • cottage cheese;
   • milk (skim);
   • beans.

It is also worth dividing products according to the content of healthy and harmful fats for the body:

1. Foods with saturated fats(including trans fats):
   • margarine;
   • milk products;
   • fast food;
   • fatty meat (after frying);
   • chocolate;
   • egg yolk;
   • coconut and palm oil.

   Such fats should be supplied in small amounts. Otherwise, the risk of developing cardiovascular diseases increases. Also, an excess slows down metabolic processes and accelerates weight gain.

2. Products containing unsaturated fats:
   • fatty fish;
   • nuts - peanuts, cashews;
   • poultry (except skin);
   • Various types vegetable oils- corn, linseed, olive and others;
   • products from which oils are obtained - olives, peanuts, sunflower seeds.

Having figured out which foods are high in fat, you should learn at least important nuance- the daily rate for a person. The average adult needs 100-150 grams. However, the amount of fat in the diet should not be below 30 percent(based on the ratio of BJU). The calculation of calorie content is made taking into account the fact that there are nine kilocalories per gram of fat. Together with food, the body should receive (at the rate of 30%):

• 20% - unsaturated;
• 10% - saturated fats.

In the presence of heart disease, the dosage should be calculated individually.

For some people, the need for fats is higher. They need to know which foods are rich in fat in order to saturate their diet to a greater extent. This category includes:

• Pregnant and lactating mothers. At this time, energy is spent on the formation of the fetus.
• Representatives of professions associated with hard physical labor. Here, the plus of high fat content is quick satiety and a high number of calories.
• Wrong diet. In case of a deficiency of fat-soluble vitamins, the risk of health problems increases.

You should also know what fats contain and replenish your diet with such products with a lack of energy, a decrease in libido, and also in the cold season. The last factor is easy to explain. In cold weather, the body is forced to spend more energy on warming up the body, so high-calorie foods help to keep warm for a long time.

There are situations when the need for fats decreases. It is worth highlighting here:

• Performing jobs in which more emphasis is placed on mental work. In such a situation, it is recommended to lean on carbohydrate, but not on fatty foods.
• Living in countries with a hot climate.
• Excessive body weight. Obese people should limit their intake of fats, but it is forbidden to exclude them from the diet.

It is worth remembering that the body copes with vegetable fats faster. This is easily explained by the special chemical bonds of products that are not resistant to the effects of gastric juice. Most often, vegetable fats are used to obtain large amounts of energy. As for animals, they provide a feeling of fullness due to slower digestion. In practice, women consume mostly vegetable-type fats. While males prefer animal fats (which products contain them discussed above).

In order to properly form a diet and respond in a timely manner to a health disorder, It is worth knowing the signs of deficiency and lack of fat in the body. Understanding the key processes is a chance to respond to changes in a timely manner and make adjustments to the diet.

Signs of overabundance include:

• increased blood clotting;
• development of atherosclerosis;
• activation of the process of formation of stones in the gallbladder and kidneys;
• destruction of kidney, liver and spleen cells;
• an increase in the number of plaques in the vessels, an increased load on the heart, an increased risk of blockage of blood vessels.

If you do not know what foods contain fats, and do not include them in sufficient quantities in the diet, then the risk of deficiency increases. Its symptoms include:

• weakness and apathy due to lack of energy;
• disruption of the nervous system (exhaustion);
• inability of the body to absorb vitamins D and A;
• peripheral eye changes;
• distortion of the nail plates;
• deterioration in the appearance of the skin and hair;
• problems with the reproductive system;
• weakening of the immune system and reduced resistance.

It is impossible not to note a number of factors that affect the rate of fat accumulation. Much here depends on the presence of hypodynamia and lipid metabolism disorders associated with the development of atherosclerosis. It has been proven that residents of China, Japan and other countries where seafood and greens are eaten in large quantities do not suffer from such problems.

Another negative factor is stress, which also leads to the accumulation excess weight. We must not forget about hormonal failures. Doctors often claim that disorders metabolic processes are directly related to the increase in estrogen.

The diet should contain foods containing fats. It is recommended to keep a list of products with you and plan a daily menu based on it. It is important not to abuse such food, to give the body only the necessary 100 grams of fat. At the same time, it is better that they belong to the category of unsaturated (useful for the body).

As for trans fats, which were mentioned in the article, their use is recommended to be avoided altogether. At first glance, this is difficult. In fact, it is enough to give up junk food, which is stuffed with them, and eat vegetables, fruits, nuts, meat dishes and seafood.

There are three types of fats:

• saturated (a lot of them are found in animal and solid vegetable fat, great for cooking);
• monounsaturated (a large amount is found in almond, avocado and olive oils);
• polyunsaturated (found in all vegetable fats).

Beneficial features vegetable fats:

• They contain essential polyunsaturated acids. Omega-3 and Omega-6. They are vital to our health. The body cannot produce them on its own. The only way they get it is through food.
• Polyunsaturated fatty acids prevent thrombosis, inflammation, and increased blood pressure. They help the immune system to work in full force, contribute to proper digestion.
• The product contains substances that improve tissue regeneration. Due to this property, the aging process of cells slows down.
• AT natural oils(especially the first cold pressing) contains a lot of vitamin E. It is an antioxidant that helps the body fight free radicals. It is also called the "vitamin of beauty and youth." Hence the beneficial effect of vegetable liquid fats on the skin.
• Plant-based saturated fats contain less bad cholesterol. Liquid oils prevent the development of atherosclerosis.

Harm

There are a lot of vegetable fats. All of them can be combined into two large groups:

• hard;
• liquid (oils).

Each specific product in its own way can harm the body. Consider the common for all vegetable fats.

Harm of vegetable fat:

• Frequent and large amounts of the product in food can cause infertility in women. This is due to an imbalance of fatty acids: they began to eat more vegetable oil, less animal fats.
• After processing at high temperature, polyunsaturated fats are oxidized. In this form, they lead to thinning of the walls of the arteries and their subsequent rupture.
• Oxidized substances are not absorbed by the cells of the body and are not used by them as an energy resource. They float in the bloodstream, gradually settle on the walls of blood vessels. The result is obesity, heart disease, cancer.
• Altered polyunsaturated fats help generate free radicals. The risk of diseases of the gastrointestinal tract, oncology increases.

calories

All types of liquid vegetable fat contain 900 kcal. Calculate energy value depending on the measure of weight:

The number of calories an adult needs daily depends on a number of factors:

• age;
• height and weight;

On average, an adult needs 2,500 to 4,500 calories per day. The lower limit is for people engaged in mental work. The top is physical. Of course, few people will eat vegetable fat in its pure form. But for cooking, for dressing salads, it is often used. Therefore, calories must be taken into account. Especially those categories that need dietary nutrition.

Contraindications

• The main food element of vegetable oils is fats. These are high calorie foods. Therefore, people who are prone to fullness should not abuse vegetable fats.
• To reduce costs, industrial corporations use chemical solvents in the processing of cotton, soybean or rapeseed seeds. Subsequently, all these chemicals settle in the liver and are absorbed into the blood. The situation is exacerbated by repeated processing of plant materials. Therefore, you need to use oils produced by cold pressing.

The nutritional value

The food industry produces several types of vegetable fats. Consider the most popular:

The data in the table is given as a percentage of the total fat content. In one hundred grams of the product - 90-100 grams of fat. There are no proteins or carbohydrates in vegetable oils.

Vitamins and minerals

All vegetable fats contain a lot of vitamin E. But it will bring maximum benefit if the product is not exposed to strong heat.

One of the most important components of a living cell is fat. This concentrate of energy and vitality of the body helps to survive difficult times and adverse environmental conditions. Lipids are divided into two large groups: animal fats and vegetable oils. In addition, they are divided into simple and complex, there are harmful and useful.

General characteristics of fats

Fats are organic compounds responsible for the "reserve fund" of energy in the body. Lipids supply the body with important polyunsaturated fatty acids Omega 3 and Omega 6, arachidonic, linolenic, linoleic acids, which are not produced independently in the body. Major classes of lipids: triglycerides, sterols, and phospholipids.

1. 1 Triglycerides. These include saturated and unsaturated fatty acids, made up of glycerol and three carbon chains. Here are examples of foods that contain them in large quantities:
   Unsaturated fatty acids - fish oil, oils of nuts, seeds, sunflower, olive, corn, etc. are very important for maintaining the health of the whole organism.
   Saturated fatty acids are commonly found in animal foods. For example, the meat of various animals, cheese and milk.
2. 2 Sterols present in almost all tissues of animals and plants. Sterols can be divided into three categories: zoosterols (from animals), phytosterols (from plants), and mycosterols (from fungi). The main sterol of the animal world is cholesterol - the most popular and controversial type of fat for the body. It is contained in fatty meat, butter, liver, eggs and other high-fat foods. As for plant sterols, the most common of them is sitosterol. Also, plants are rich in stigmasterol and brassicasterol. This set of sterols is present in soybean oil and rapeseed oil.
3. 3 Phospholipids. Consist of glycerol, phosphoric acid and two carbon chains. Phospholipids are an important part of cell membranes. They provide the plastic properties of cell membranes, while cholesterol provides them with rigidity and stability. Phospholipids are the main source of phosphoric acid necessary for human life.

Foods rich in fats:

The approximate amount is indicated in 100 g of the product

Daily requirement of the body for fats

Modern dietetics indicates that in order to provide the body enough energy, the amount of fat in our diet should be at least 30%. It is worth considering that 1 gram of fat is equal to 9 kcal. It is recommended to consume 10% saturated fats and 20% unsaturated fats. Permissible daily allowance cholesterol for healthy person should be no higher than 300 mg, and for those suffering from cardiovascular diseases, it is calculated according to the doctor's recommendations.

The need for fat increases:

• Heavy physical work is impossible without sufficient consumption of fatty foods, which keep the body feeling full longer, are high in calories.
• Cold season. Cold forces to spend additional energy on heating, in addition, adipose tissue perfectly protects the body from hypothermia.
• Pregnancy and lactation. During this period, significant changes occur in the woman's body, and part of the fat is used to feed the baby.
• The lack of fat-soluble vitamins in the body is a signal from the body about the additional need for fat-containing foods, except, of course, for the vitamins themselves.
• Lack of energy. Decreased libido.

Reduced need for fat

• With increased body weight. The amount of fat consumed must be reduced, but not completely eliminated from the diet!
• When living in a hot climate, as well as the onset of the warm season.
• Performing work related to mental work requires carbohydrate foods, but not fatty foods.

Fat digestibility

As mentioned above, all fats are divided into vegetable and animal. From the materials of medical research, it became known that vegetable fats are absorbed faster than animal fats. This is due to the fact that their chemical bonds are less resistant to the effects of gastric juice. Most often, vegetable fats are used for quick energy. Animal fats keep you feeling fuller long time due to their slow absorption. Statistics show that men prefer to consume more animal fats, and women are fans of vegetable fats.

Fats and Health

Conventionally, nutritionists divide all fats into useful and harmful for the body. Healthy fats are polyunsaturated and monounsaturated fatty acids found in vegetable oils, as well as oily fish and egg yolk (lecithin). As for unhealthy fats, they include fats obtained as a result of cracking oil processing, fats subjected to prolonged heating, as well as fats obtained during the processing of Genetically Modified Organisms (GMOs). Harmful fats are commonly found in margarine, mayonnaise, cooking oil, and foods containing them.

Useful properties of fat and its effect on the body

The construction of cell membranes, the synthesis of sex hormones, the absorption of vitamins A, D, E, K - these are just some important features that fat performs in the human body. Fat protects our body from the cold, plays the role of a "safety cushion" for the heart, liver, kidneys during various bodily injuries, and provides energy during a long hunger strike. In addition, fat is essential for the normal functioning of our brain and nervous system.

Interaction with essential elements

As you might guess, essential elements are substances and compounds that can interact with each other. For fats, these essential elements are fat-soluble vitamins. Vitamin A is at the top of this list. It is found in foods such as: carrots, persimmons, bell peppers, liver, sea buckthorn berries, as well as in egg yolks. Thanks to him, our body has the ability not only to resist all kinds of infections, but also can present itself in at its best. Imagine: healthy skin, luxurious hair, sparkling eyes, and most importantly - Good mood!!! And all this is the result of using vitamin A.

Now for vitamin D. This vitamin provides an invaluable service to our bone and cartilage system. Previously, when a person did not receive the amount of vitamin D due to him, he fell ill with a disease such as rickets. What a person looked like at this time can be guessed without further description. Vitamin D is found in foods such as extra virgin olive oil, fish oil, liver, and it can also be produced by our body, with a sufficient level of insolation. Due to exposure to the sun, a person not only tans, but also stocks up on vitamin D that is so necessary for him. But, as mentioned earlier, these vitamins can be absorbed only in the presence of fat-solvent. Therefore, a lack of fat can lead to exhaustion of the entire body.

Dangerous properties of fat and warnings

Signs of excess fat

Now we have to discuss such an important problem for human health as excess fat. Since elements of hypodynamia are inherent in modern society, the result this phenomenon there is excessive deposition of fat in the body, or simply - obesity. As a result of this, the following changes occur in the human body:

• Increases blood clotting;
• The processes of formation of hepatic and gallstones are activated;
• Atherosclerosis develops;
• There are degenerative processes in the liver, kidneys and spleen;
• Well, on top of the bouquet, there is an increase in blood pressure, stress on the heart, as well as changes in the bone and cartilage apparatus.

Signs of low fat

The lack of fat intake affects not only the fact that a person does not receive the amount of energy he needs for life, but it is even more dangerous for the nervous system. As a result of the restriction of fats, or in violation of the fat balance, a person develops the so-called depletion of the nervous system. This is due to the fact that the fat-soluble vitamins they eat (such as vitamin A and D) are not able to be absorbed by the body. And the result of this vitamin starvation, in addition to the depletion of the nervous system itself, is also atrophic changes in the eyes, problems with nails, hair, skin, as well as problems with the reproductive system. In addition, with a lack of fat intake, there is a decrease in the body's resistance to all kinds of infections, hormonal imbalance, early aging of the body.

Factors Affecting Body Fat

The main factor responsible for the accumulation of fat in the body is hypodynamia. It is followed by the so-called violation of lipid metabolism. This violation, in addition to body fat, can also be the cause of early atherosclerosis. Interesting fact : residents of Japan, China and the Mediterranean, who consume large amounts of greens and seafood, do not suffer from this violation.

The next factor affecting body fat is stress. Because of him, people stop feeling their body, and he arranges for them such a trick with the appearance of excess weight.

The third factor is hormone. Violation of fat metabolism is often associated with an increase in the level of estrogen in the body.

Cholesterol. Harm and benefit

So much has been said and written about him! For some, cholesterol becomes the number one enemy in the fight for health and longevity. However, as evidenced by many medical sources, cholesterol in optimal amounts is not harmful. It is simply necessary for our body. Cholesterol is essential for normal blood clotting. It is responsible for the integrity of the cell membrane of erythrocytes. plays important role in the functioning of the tissues of the brain, liver and nervous system. The body is able to synthesize cholesterol on its own from incoming nutrients. And only a certain amount (about 25%) enters the body with food.

Excessive consumption of fatty foods can lead to the deposition of excess cholesterol on the walls of blood vessels. This leads to the development of atherosclerosis, which is the main cause of starvation of all body cells, the access of blood to which was blocked by cholesterol deposits. Therefore, in order to avoid atherosclerosis, it is necessary to reduce fat intake to a reasonable minimum.

Fats in the fight for harmony and beauty

Sometimes, people who want to lose weight completely eliminate fats from their diet. At first, weight loss can please, but then, due to the fact that the body does not receive important vitamins and minerals, unpleasant symptoms may appear:

1. 1 irritability;
2. 2 dry skin;
3. 3 fragility of hair and nails.

It turns out that healthy fats play an important role in metabolic rate.

To maintain health, it is also necessary to maintain the ratio between fats. At the same time, Omega-3 and Omega-6 should be in a ratio of 1: 2. And the introduction of vegetable oils into the diet will prevent the formation of early wrinkles, will be an excellent prevention of dry skin and loss of its elasticity.