Healthy fats: list of foods and recommendations. Vegetable fat: harm or benefit to the body

Fats are an essential part of a healthy diet, as are proteins and carbohydrates. The assumption that fatty products do not bring anything good to the body, but only exceptional harm, is devoid of common sense, since the role of fats for the well-coordinated work of organs and systems of the human body is very great. You just need to distinguish between the concepts of lipids and know which of them are useful, and which should be abandoned altogether.

In the human body, lipids are mostly concentrated in the subcutaneous fat. They are found in low concentrations in the brain, liver and muscle tissue. These substances are vital for the body, in the correct concentration, of course. Lack of compounds, as well as excess can lead to unpleasant consequences. Today we'll talk about the benefits and possible dangers of lipids, as well as their role and functions.

List of foods high in fat:

Butter, spread, vegetable, margarine, lard, lard - 80%.
Nuts (walnuts, peanuts, almonds, hazelnuts) - 40% -80%.
Sunflower seeds - 40%.
Cheese, fatty sour cream (more than 20%), pork, duck, goose, eel, smoked sausage, rolls with condensed milk or cream, chocolate, halva - 20%.
Fatty cottage cheese (from 10%), cream, butter ice cream - from 10% to 19%.
Lamb, beef, chicken (drumstick, ham), eggs, low-fat sausage - from 10% to 19%.
Salmon, herring, mackerel, caviar - from 10% to 19%.
Avocado (fruit) - from 10%.

Table 1. Food groups by total fat content

Groups products	Low fat content	The average fat content	High fat content
Fruits	Absolutely all fruits (except avocados and olives), fresh juices (fruit)	Olives	Avocado
Vegetables	Juices (vegetable), soups (vegetarian), vegetables without fat additives (without oil, mayonnaise, sauce)		Vegetables (fried), as well as with the addition of fatty dressings
Bread, bakery products, cereals	Bread (white and black), pasta and cereals without added milk and butter, flakes (rice and corn)	Porridge (milk), Buns (uncooked)	Cakes, butter fried croutons, pastries, puff cookies, shortbread
Milk and dairy products	Skimmed milk, low-fat cottage cheese, low-fat kefir	Cheese, cheeses (pickled), cottage cheese (bold), 2% milk kefir 1-2.5%	Cottage cheese (fatty), sour cream, milk (whole), cream, ice cream (creamy)
Animal meat, poultry	Beef (skinny) veal, bird without skin	Poultry with skin, lamb, beef with visible fat	Beef (roast), pork, stew, bacon, ham
A fish	Lean fish (hake, cod, pike)	Salmon, herring, capelin	Canned food in oil, sardines, sturgeon
Eggs	Squirrels	Egg (whole)	Fried eggs
Legumes	Lentils, beans, peas	Soy
Oils and sauces	Vinegar, mustard, ketchup	Sauces (sour cream), mayonnaise 15%	Mayonnaise 50-67%
Confectionery	Marshmallow, jams, jam		Chocolate, halva, pastries
Beverages	Coffee, tea, cold drinks		Alcoholic drinks

You need to understand that when organizing proper nutrition, it is important to take into account that lipids differ from lipids. And the concept of fat content does not mean "exceptional harm" or "exceptional benefit" at all.

Saturated fats are harmful and are found in animal products such as butter, dairy products, meat, lard, and palm, coconut, and cocoa butter.

Foods that should be absent in the diet

Saturated fats are simpler in structure and most harmful to health. They stay in the body for a long time, clog the arteries and provoke an increase in the risk of developing heart and vascular diseases.

Experts, in order to maintain the health and normal functioning of organs and systems, advise to minimize or completely eliminate the use of foods rich in saturated fats:

margarine;
animal fats (butter, interior fat, lard);
tropical vegetable oils: palm, coconut;
fatty meat products (pork, lamb);
fast food;
confectionery;
chocolate;
dairy products with a high percentage of fat.

A separate "harmful group of fats" includes trans fats. They are obtained artificially (by converting unsaturated lipids into saturated ones using heat and hydrogenation. The food industry uses trans fats in order to extend the shelf life of products. Since trans fats do not exist in nature, it is much more difficult for your body to process them.

Avoid eating chips, crackers, cookies, pies, donuts, pastries, pastries and baked goods in order not to cause huge damage to health. For more details, see the table:

Table 2. Trans fat content in some popular foods

Cholesterol is an enemy and friend

Another type of fat is cholesterol. By its structure, it is a waxy light dense mass. Its formation takes place in the liver. The most interesting thing is that cholesterol is needed for the normal functioning of the body, but only in small concentrations. This substance takes part in the production of the most important hormones - testosterone and estrogen, as well as bile acids.

If cholesterol is contained in the body in an increased concentration (more than 250 mg), it automatically becomes the enemy, as it provokes the development of atherosclerosis, heart attacks and strokes, angina pectoris.

In order to normalize cholesterol levels, experts advise adhering to the following rules.

Enrich your diet with foods rich in plant sterols (they are responsible for controlling cholesterol levels): olive oil, pine nuts, almonds, flaxseeds, sesame seeds, wheat germ.
Eat freshly squeezed juices (from celery, beets, cucumbers, apples, cabbage).
Enrich your diet with polyunsaturated lipids.
Drink green tea.
Give preference to lean meats.
Avoid eating fried foods.
Enrich your diet with foods high in ascorbic acid, calcium and vitamin E.

Read more about folk remedies for lowering cholesterol levels.

About the daily requirement and the correct ratio

According to biologists, a person should receive about a fifth of the kilocalories needed for energy production from fats. The daily requirement for lipids depends on the state of health, lifestyle and age.

People who lead an active life, play sports and work hard physically need a diet with increased calories. Elderly people, those who tend to be overweight and lead a sedentary lifestyle are contraindicated to "lean" on calories.

In order for organs and systems to work harmoniously, all types of healthy fats must enter the body, but in the correct ratio. Ideally, the daily "fat" diet should be as follows: 40% - vegetable fats and 60% - animal.

An adult's body should receive 50% of monounsaturated lipids, 25% polyunsaturated and 25% saturated. The daily share of "fat" calories should not exceed 25%.
A child under one year old should receive no more than 2.9 g of fat (per kilogram of weight), over a year - 45-90 grams, women - 70-120 g, men - 80-155.

Excess lipids

It is probably not worth pointing out the fact that the abuse of fatty foods (trans fats and saturated fats) sooner or later becomes the cause of obesity. Extra pounds is not only an aesthetic problem, but also a medical one. Obesity affects the liver and heart. An excess of harmful lipids in the body is accompanied by:

deterioration in the functioning of the pancreas and liver;
the occurrence of oncological ailments;
a change in the chemical composition of the blood;
increased risk of ischemia, stroke and heart attack;
the appearance of tachycardia and hypertension.

It is possible to prevent the development of diseases provoked by obesity and excessive accumulation of fats in tissues and organs, and the optimal solution is to minimize the consumption of lipid products, especially those that are stuffed with trans fats. Diet combined with an active lifestyle is the best way to maintain health and keep the body in good shape.

Deficit

Not only is excess lipids harmful. Insufficient consumption of compounds (meaning poly- and monounsaturated) is also fraught with serious problems. People who are constantly on strict diets often suffer from a deficiency of essential substances. May be due to a lack and metabolic disorder. It is not difficult to understand that organs and tissues lack fatty compounds, the ailment is accompanied by:

excessive dryness of the skin;
irritability and depressive disorders;
rapid fatigue;
a constant feeling of hunger;
absent-mindedness;
deterioration of vision;
high cholesterol levels;
joint pain.

A person whose body suffers from a lipid deficiency is constantly freezing (even in summer), he cannot lose weight (the weight stands still), and crowded places tire.

In order to eliminate such manifestations, the diet should be revised and adjusted - to enrich it with poly- and monounsaturated fatty acids.

For organs and systems to function properly, the body must constantly receive useful substances, including lipids. If you know the daily rate and how to use them correctly, you can prevent a lot of ailments and even improve your health.

Avoid eating trans fats.
Reduce saturated lipids.
Use unrefined and raw oils only for seasoning ready meals.
Use animal lipids only for frying.
Store oils in tightly sealed containers in a dark place.
Eat foods with omega 3, 6, and 9 fatty acids every day.
Lipids should not exceed one third of the total daily caloric intake.
Use wire racks to get rid of excess fat when roasting meat.
If in doubt which one to choose - sausage or chicken breast, give preference to the latter.
Consume no more than one egg yolk per day.
Do not give up dairy products, they are important for the body. Just choose foods that are low in fat.
Examine food labels and beware of foods containing palm oil or hydrogenated oils.

Now you know everything about fats - about the benefits and dangers, which foods contain and what is fraught with their excess or deficiency. In no case do not give up lipids, just watch their intake into the body, and also make up the diet correctly.

Plants are the main source of healthy fats that humans need. Nuts, fruits and seeds of various crops are used as raw materials for the production of oils. The processing also includes grape, sea buckthorn and apricot seeds, cereal germs.

Vegetable fats are obtained in two ways - pressing and extraction. The first method, during which oils are obtained by mechanical extraction, is considered gentle, but ineffective in production. The cake remaining after pressing still contains fats, therefore it is subjected to extraction with organic solvents. The products obtained after secondary processing contain an order of magnitude less biologically active substances.

The benefits and benefits of vegetable fats

Vegetable fats are rich in tocopherols and fatty acids. They contain:

vitamins of group B, D, K;
carotenoids;
phytosterols;
phospholipids;
mineral salts.

The fatty acids in most vegetable oils are unsaturated. Such organic compounds have a positive effect on the structure of the vascular walls, preventing the formation of cholesterol plaques. Unsaturated fatty acids are involved in the synthesis of hormones and metabolism, and ensure the normal functioning of the immune system.

Omega-6 is predominantly found in corn, nut, sunflower and safflower oils. Cotton and linseed fats (44%) are rich in alpha-linolenic acid. Cedar and camelina products can also boast of their high Omega-3 content.

Why are animal fats inferior to vegetable fats? Being very high in calories, the latter, getting into the body, are still easily absorbed and quickly consumed. This is explained by the fact that the composition of vegetable fats contains more phosphatides than animal products. Complex lipids, which contain phosphoric acid in their molecules, accelerate the breakdown process. Thus, the accumulation of fat in the liver is prevented.

In addition, these substances lower blood cholesterol levels by preventing vascular blockage. It should be remembered that phosphatides, either in the form of a precipitate or in suspension, are only present in unrefined oils.

Types of vegetable oils

Most of all biologically active substances are contained in the first cold pressed oil, therefore nutrition experts recommend adding it to food. However, the shelf life of natural products with impurities is short. To improve the presentation and prolong the life of such substances, as well as to make their taste and odor neutral, manufacturers resort to different cleaning methods:

In order to eliminate hydrophilic substances and phosphatides, the unrefined product is subjected to hydration.
With the help of alkali, fatty acids are removed from it (neutralization).
At the stage of bleaching, soap substances, pigments and phospholipid residues are removed.
Corn and sunflower oil is subjected to winterization (freezing), thereby removing the wax-like components.
The final stage of refining - deodorization - involves processing the product with steam.

By consistency, vegetable fats are liquid and solid. Products of the second type are also called butters. Their characteristic feature - a waxy or creamy texture - remains at room temperature. To melt, such oils are heated in a water bath to 50 degrees. Butters owe their firm consistency to saturated fatty acids: arachidic, lauric, myristic, palmitic and stearic.

List of popular solid vegetable oils:

avocado;
cocoa butter;
coconut;
mango;
aloe vera product;
babassu oil;
neem oil;
shi (karite);
product from shorea (fat tree);
Palm.

What liquid oils have the most balanced composition? The variety of unsaturated fatty acids is an advantage of cottonseed, camelina, sea buckthorn and soy products. Sunflower oil, widespread in our area, is a valuable source of Omega-9 and Omega-6. A similar combination of unsaturated fatty acids is characteristic of the product obtained by pressing grape seeds. A lot of nutrients are found in flaxseed, mustard, sesame, hemp oil. Not only a wonderful composition, but also excellent taste qualities have pine and nut fat.

Use in cooking and cosmetology

Solid vegetable fats are widely used in confectionery. On their basis, chocolate and halva are made, they are added to creams and hot sweet drinks. Coconut oil occupies a special place in vegetarian cuisine, as its composition is similar to milk fat. However, there is much more benefit from butters when applied topically.

Here is just a small list of cosmetic problems that you can get rid of with homemade masks and creams based on vegetable fats:

dandruff and thinning curls;
split ends, thinning and frizzy hair;
dryness, redness and flaking of the skin;
wrinkles, age spots, burns;
rough skin on the elbows and knees, calluses.

An adult should consume at least 30 ml of oils daily. Moreover, it is advisable to include various vegetable fats in the diet - this will help balance the diet. Foods rich in oleic acid have a slower oxidation process. That is why it is best to stew and bake dishes in olive oil. It should be added to hot sauces and infusions.

Oils dominated by Omega-6 and Omega-3 are not resistant to high temperatures. In addition, they cannot be stored open: upon contact with oxygen, free radicals and toxic oxides are formed in fatty foods. Fast oxidizing oils are kept in a darkened sealed container in a cool place. So that they do not lose all their useful properties, they are added to dishes raw. They are used in salads and cereals, included in cold sauces.

Expert opinion

I love flaxseed oil for its beneficial properties and taste with bitterness. I want to note that you cannot fry on it, it does not tolerate heat treatment. Store in a dark place. The article mentions walnut oil - it is extracted from walnuts and has a characteristic smell and taste. For example, when I don’t have the nuts themselves at hand, I water my vegetable salad with this oil, and it replaces them even to my taste. When choosing this oil, pay attention - it should be light, slightly greenish. But not bright in any way. Intense color means that the oil has heated up during pressing, which means that it has lost some of its beneficial properties.

Inna Verbitskaya, nutrition specialist

Obesity is the real plague of the 21st century. Every overweight person runs the risk of acquiring a number of chronic and health-threatening diseases. The first step on the path to a slim figure is proper diet. To determine the diet of permitted foods, consider which foods contain fats.

Varieties of triglycerides

The group of substances called "fats" is extremely heterogeneous in its composition. It is worth highlighting three major categories:

Comprising only saturated fatty acids... Most of them are found in animal meat. The body assimilates them extremely slowly and with great difficulty. The excess of this substance in the human body is clearly indicated by deposits on the abdomen. If you don't change your diet and lifestyle in any way, then the appearance of dangerous diseases will not take long.
Vegetable and fish oils... On the contrary, they are very beneficial when consumed in moderation. Are included in the obligatory menu of those suffering from excess cholesterol.
If the previous type of fat is subjected to a trans configuration, then the output will be extremely hazardous to health. I... It can be found in abundance in fast food restaurants, mayonnaise, ketchup and sweets.

Unfortunately, the type of triglycerides it contains is almost never indicated on the label.

What are the enzymes that break down proteins, fats and carbohydrates?

Products that accelerate the process of fat processing are especially popular in dietetics. They seem to burn substances unnecessary for the body, leaving only those that are really necessary for health.

These wonderful products primarily include:

In this video, nutritionist Yevgeny Matveev will talk about the rating of foods that can burn fat in your body:

What is contained in fish oil?

Fish oil is found mainly in the body of inhabitants of salty sea waters (mainly mackerel and herring).

The composition of this substance is a real storehouse of substances useful for human health:

Omega-3- prized in medicine for its remarkable ability to enlarge blood vessels. That is why its use is indicated for people suffering from thrombosis. Another positive effect is to enhance the regeneration processes of the body and improve the state of integumentary systems. Blood pressure is getting better. In addition, the effects of stress are reduced;
Retinol- plays a significant role in strengthening the defense system of a weakened organism. It speeds up metabolism, has a beneficial effect on the mucous membrane. Also indispensable for people with visual acuity impairments;
VitaminD- is crucial in the assimilation of some beneficial micronutrients. Useful for strengthening the skeleton;
Antioxidants- serve as a reliable protection of internal organs from a strong attack of free radicals. Increases the stability and lifespan of cells, thereby delaying aging.

What foods contain fats: a list of foods

A certain amount of triglycerides can be found in many foods. Depending on the proportion of their content, several groups can be distinguished:

The largest amount (4/5 of the mass) of these substances is found in various types of oils used in food: vegetable, butter, etc.
There are also many of them in margarine, salted-smoked pork lard, confectionery pastes made of cream with sugar (a frequent component of cakes);
About 2/5 of the fat contains thick sour cream, halva, various types of sausages, smoked fish canned in oil, goose and duck meat, milk cream;
From 1/10 to 1/5 of fat is found in broiler chickens, sausages, sea fish, processed cheese, eggs and cattle meat;
In small amounts (less than 1/10) triglycerides can be found in second-grade chicken meat, cheap ice cream, kefir and in some fish (pink salmon, horse mackerel, etc.);
Bread, beans, as well as fish - pike and hake, are extremely low in fat.

The benefits of fat for the body

According to the medical community, the proportion of fat consumed by an adult on a daily basis should not be more than a third. In this case, the ratio of saturated and unsaturated triglycerides should be 1: 2, respectively. If the person has a chronic illness, the diet should be adjusted with the participation of a doctor.

However, there are a number of cases where complete avoiding fat can be extremely harmful to your health:

Physical labor and stubborn sports activities;
Prolonged exposure to low air temperatures. In winter, an increased amount of energy is spent on keeping the body in good shape. In addition, fat deposited in tissues serves as an additional barrier against freezing;
The period of bearing a child. The processes that occur at this time in the body of the expectant mother require the intake of omega-3 acid in increased quantities;
Men suffering from impotence;
Lack of energy in the body.

The harm of fats to the body

Any substance is salvation, any substance is poison. It all depends on volume of consumption... Here are some of the times when you should limit your intake of high-fat foods:

Overweight;
To a healthy person in the hot season;
Employment in mental rather than physical work;
Heart problems;
Liver disease;
People of retirement age;
Stomach ulcer;
Thyroid problems.

However, even those who found themselves on this list, in no case should you give up fatty foods altogether.

In a number of countries, shops and manufacturers are required to indicate which foods contain high amounts of fat. First of all, sweets, smoked products, bacon and other stars of gastronomy come under attack.

But we shouldn't forget that avoiding fatty foods altogether can be even more harmful than rampant eating it.

Video about the dangers of fatty foods

In this video, nutritionist Anton Denisov will tell you all about the dangers of fatty foods, which foods have a high content of omega-3 fatty acids:

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

Useful functions

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

Structural element of cell membranes

This is the very cholesterol with which they scare us. It turns out that without it, cells stop dividing and functioning normally.

Production of sex hormones

Elimination 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, a person becomes nervous and irritable.

Energy for the brain

The brain gets most of its energy for its work by breaking down fats. Neuronal membranes are 30% composed of omega-3, 6 fatty acids. Their lack leads to a violation of all cortical functions: memory, attention, volitional qualities.

Protection and thermal insulation

Internal fat surrounding 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 bunch of chronic diseases. To prevent this from happening, you need to be able to distinguish between healthy and unhealthy fats.

"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). The food should be dominated by healthy fats that are not deposited as a "dead weight" in the subcutaneous tissue. They are divided into plants and animals. 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 of formation of atherosclerotic plaques).

2. Polyunsaturated

The group includes:

- omega-6;
alpha linoleic acid - omega-3;
eicosapentoenoic acid - EPA;
docosahexaenoic acid - DHA;
conjugated linoleic acid - CLA.

Their common property is structural, it is the "building material" of cells. It is not deposited in adipose tissue, therefore, you can not be afraid of foods with a high content of polyunsaturated acids:

fish (mainly seafood), flaxseed oil, walnuts, hemp oil - omega-3;
soybean oil, sunflower oil, corn oil, peanut oil, cottonseed oil - omega-6.

3. Saturated

The most controversial group is palmitic, stearic, lauric acid. They are found in meats, dairy products, chocolate, coconut and palm oil. It used to be thought that most of these substances are deposited in the subcutaneous tissue and are broken down in the last turn when there is a lack of energy. Today the approaches have softened a bit:

these substances are necessary for the synthesis of sex hormones, therefore, 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 fat does not lead to weight gain);
lauric acid, contained in, increases the content of only "good" cholesterol, which is beneficial for obese people.

It is important to remember that the daily rate depends on a person's energy consumption. People who lead an active lifestyle or are engaged in active weight loss workouts can eat about 30 g more (due to saturated ones). All of them will be broken down to form energy with a limited intake of carbohydrates.

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 fascination with trans fats is obesity, starting from childhood, endocrine and cardiovascular diseases.

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

How to lose weight on fatty foods?

Compliance with the correct ratio. You need to consume 2.5-3 parts of fat, 1 part of protein and only 0.8 parts of carbohydrates per day. According to the nutritionist, this is the proportion that characterizes breast milk.
There is no clear meal time. You can eat as much as you want, the prohibition "after 18:00 - nothing but water" is canceled.
It is important to observe the ritual of eating: in a calm atmosphere, silently, without a TV or newspaper. Food should be chewed well and not rushed.
We refuse fruits, vegetables, cereal fiber. This is the complete opposite of traditional nutritional advice. Fiber, according to Kvasnevsky, is not assimilated and does not bring benefits, vitamins and minerals can be obtained from meat and fish.
Instead of plant foods, we eat animals: meat, fish, milk, cream, cheeses, eggs (you can eat up to 8 of them 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 uplift (a person does not experience the stress associated with constant control and limitation). Exercise increases the effectiveness of the method 2 hours after eating.

Sample menu

Breakfast: traditional omelet from 3-4 eggs. You can fry in butter or lard. We wash it down with 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 received less 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 advisable to introduce such an amount of fatty foods into the diet immediately, without preparatory steps. If you have a chronic medical condition, it is best to get approval from your doctor.

Contraindications

The diet has general limitations associated with chronic disease:

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 lack 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 that has nevertheless proved to be effective. You do not need to resort to such drastic measures, including in your diet some foods that facilitate the loss of kilograms.

Fish fat

Obtained from cod liver. Today they are used in capsules as a common medicine. The slimming effect is based on the ability to regulate insulin levels and create a long-lasting feeling of fullness. 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, kid, calf) as a source of monounsaturated fatty acids, which trigger the process of lipid breakdown.

Vegetable oils

Traditional source of polyunsaturated fatty acids. Olive is the leader - a tablespoon contains 9 g, which is no less useful, but 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 the content of valuable lipids.

Given these numbers, you can safely include a small amount of delicacies 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 some that help you quickly lose a few pounds. Unlike margarine, they are made up of healthy fatty acids.

Avocado

This exotic fruit has long been known as an effective fat burner. But 10 g of its pulp contains 1 g of fat. It is important to eat fresh fruits that have not been cooked. This rule applies to all foods, since at high temperatures fatty acids are converted into difficult-to-digest toxic substances.

A diet enriched with fatty foods reduces the incidence of Alzheimer's and Parkinson's.
The structure of fats can be distinguished by their 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 the fat depots. For weight loss, it is not important to reduce the total amount in food, but to redistribute towards beneficial fractions.
Olive oil should not be used for frying. It completely loses its properties.
Vegetables are absorbed better with vegetable fats, so seasoned salads are much healthier.

Fats are no longer the enemy of the figure. They are included in many weight loss systems and, when used correctly, bring benefits and beauty to the body.

A healthy diet must contain fat. Often, nutritionists recommend that they introduce plant-based versions into the diet. It is believed that such fats are beneficial for the body and have little effect on the figure. What is the advantage of these compounds and why they should be in the diet, MedAboutMe figured out.

A healthy diet includes fats, proteins, and carbohydrates. Nutrition is simply impossible without these components. However, each category has its own options for substances, and not all of them are uniquely beneficial. For example, fats can be of animal or vegetable origin. All types are usually divided into three large groups:

Saturated fats are mostly of animal origin, but also found in plant foods. They are essential for the body, but in large quantities they can pose a threat to health.
Monounsaturated Fat. This is a more useful option. More often found in some types of vegetable fats - in almond, olive, avocado oil, etc.
Polyunsaturated fats. The most beneficial option found in all vegetable oils.

Since the human body cannot synthesize lipids of plant origin by itself, they must be supplied with food. These substances are involved in metabolic processes, and also help maintain the health of organs and systems, including the cardiovascular system. In particular, vegetable fats provide the body with essential omega-3 and omega-6 polyunsaturated fatty acids, which:

They improve blood regeneration, have a positive effect on its composition.
Reduces the risk of blood clots.
Reduce "bad" cholesterol, prevent the development of atherosclerosis.
They slow down the aging process, are natural antioxidants.
Improves the elasticity of the vascular walls.

Also oils are a source of vitamins E, A and D, help the body to absorb fat-soluble vitamins.

Diet for weight loss and fats

Normally, the ratio of fats, proteins and carbohydrates should be distributed as follows:

25-35% are fats.
25-35% - for proteins.
30-50% - for carbohydrates.

Any lipids, including vegetable fats, are the most nutritious substances of all of the above. For example, 1 tsp. any vegetable oil contains about 45 kcal. And since the diet involves reducing the calorie content of the diet, sometimes up to 1800 kcal per day, it is often mistakenly believed that fat should be removed or minimized.

However, nutritionists recommend making other changes - reducing carbohydrates (by eliminating fast carbohydrates), increasing the amount of proteins, but leaving fats approximately in the same range (25-35%). It is simply recommended to exclude the substances of animal origin, since they are saturated unhealthy fats.

The following dishes and products should be removed from the diet:

Butter.
Salo.
Fatty meats: pork, lamb.
Sour cream, cream.
Fermented milk products with high fat content.

At the same time, it will not be possible to completely remove fats in animal products - they are contained even in dietary meats.

A weight loss diet involves controlling the amount of lipids consumed, but by no means completely eliminating them. For example, you can change the salad dressing - instead of ready-made vegetable fat (olive, sunflower, sesame oil), add flax seeds, sesame seeds or olives to the dish and season the salad with, for example, lemon juice. Avoiding fried foods will also help you stay on top of the fat in your diet.

As mentioned, vegetable fats can contain both saturated and unsaturated fatty acids.

Unsaturated fatty acids are omega-3 (linolenic, arachidonic, and docosahexaenoic) and omega-6 (linoleic).

With a lack of them, various symptoms are observed, from dry skin to blurred vision and stunted growth in children. Such fats are found in animal products (fish) and in plants - soybeans, walnuts, pumpkin seeds, liquid vegetable oils.

Saturated fatty acids - stearic and palmitic.

Unlike unsaturated fats, saturated fats can be harmful to your health. First of all, it is their high concentration in the blood that increases the level of "bad" cholesterol. This, in turn, provokes the development of atherosclerosis - the deposition of cholesterol plaques on the walls of blood vessels. If such processes affect the arteries of the heart, coronary artery disease develops, which can result in a heart attack. Unsaturated fat is found in large quantities in meat. However, they are also found in products of plant origin - these are the so-called solid oils (palm, coconut and others).

Dangerous vegetable fats

Even the initially healthy vegetable fats can be harmful to your health. This happens in the case of heat treatment, if the oil is used for frying, grilling, stewing. Under the influence of high temperatures, polyunsaturated fatty acids are oxidized and already in this form can act on the body radically differently than untreated ones. In particular, they:

Affect the elasticity of the walls of blood vessels, lead to their thinning.
They cannot be used by the body in full, therefore they remain in large quantities in the blood, changing its composition.
They activate the formation of free radicals, which contribute to aging and can lead to cancer.

Therefore, fats in plant-based foods are best left raw - used for dressing salads, when preparing cold sauces, and more.

Vegetable fats can be added to food as cooked oils. The most valuable of them in terms of the content of unsaturated acids are as follows:

Linseed.
Sesame.
Olive.
Soybean.
Corn.
Rapeseed.
Sunflower seed.
From grape seeds.

At the same time, nutritionists note that it is more beneficial to consume fats in foods, and not in the form of oil, since vegetable oils do not contain carbohydrates and proteins. But with fresh products, you can get not only useful unsaturated acids, but also fiber, slow carbohydrates and plant proteins. Among such products:

Nuts - almonds, cashews, peanuts, walnuts, Brazil nuts, hazelnuts.
Sunflower and pumpkin seeds.
Sesame seeds.
Flax-seed.
Avocado.