Fat in the diet is most often underestimated – especially if your goal is to lose weight. It is they who are cut as much as possible, believing that in this way the body will quickly get rid of extra pounds, will not gain new ones. However, even on a diet or in order to maintain a figure, fats must be in the daily menu. There are norms for fat consumption for women that must be followed. Refusal of this nutrient is harmful to the body, especially – for female.
The editors of estet-portal.com will tell you about how much fat you need to eat per day, so that it is useful and does not lead to weight gain.
- Fat intake norms: what threatens their complete exclusion from the diet
- Fat intake norms for women and its benefits
- "Good" and "bad" fats in the diet
Fat intake norms: what threatens their complete exclusion from the diet
The myth that any fat is bad began in 1977 when a campaign to reduce the consumption of fat by the population began in the United States. However, instead of recovery, everything turned out the other way around – the number of people with heart disease, diabetes, immune problems has increased. It was soon revealed that insufficient fat intake negatively affects the body, not a single study has confirmed the harm of this nutrient. However, the information was already picked up by food manufacturers who wanted to sell their product with "low fat", "fat free", "no cholesterol" products. etc. Until now, this myth is very tenacious.
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Actually fats – like proteins and carbohydrates – our bodies absolutely need. The lack of fat in the female body leads to the following:
- stagnation and increased density of bile;
- digestion disorder;
- avitaminosis;
- mastopathy;
- endometriosis;
- hormonal imbalance;
- menstrual irregularities.
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Fat intake norms for a woman – this is not a restriction when it is assumed that a girl should eat almost no fat. Just each of us needs to include fats in the diet – especially if you want to lose weight and strictly count calories.
In this case, fats in a certain amount must be included in the menu – you won't get better from them. Gaining weight from excess calories and a sedentary lifestyle.
Fat intake norms for women and its benefits
There are daily allowances for fat intake for women that can be easily calculated. This indicator is not the same for every woman, it is calculated in this way – weight in kilograms must be multiplied by 0.6. As a result, you will receive the daily rate of fat in grams. Next, start from the fat content in 100 grams of the foods you eat. Usually everything is indicated on the packaging. If there is no such information, there are many tables on the Internet with this data.
If you get the right amount of fat, the body works normally, all metabolic processes return to normal. This is also a kind of "prevention" accumulation of fatty deposits – the body receives them regularly. So, "to put aside in reserve"; nothing is needed.
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Why does the body need fat? Without them, vitamins necessary for the normal functioning of the immune system are not produced:
- K2 – needed for calcium absorption.
- Vitamin D – needed for the absorption of phosphorus and calcium, bone formation.
- Vitamin A – necessary for visual acuity, immunity, skin health. It is an antioxidant that slows down the aging process.
- Fish oil or Omega-3 – needed to prevent depression, hormonal imbalance. It is involved in the regulation of the ovulation process.
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The lack of all these vitamins leads to health problems, the development of diseases, deterioration in the quality of vision, skin condition, etc. That is, if a woman deprives herself of fat in an effort to become more beautiful, then it turns out with exactly the opposite.
"Good" and "bad" dietary fats
Not all fats will be good for the body, so you need to choose them for the diet wisely. Some fats need to be included in the diet, while others – vice versa. You need to avoid the so-called "bad" fats, which do not bring benefits to the body, but only increase the calorie content of the diet.
So, in your daily menu, you can include such products with healthy fats:
- olive oil;
- cod liver;
- walnut and brazil nut;
- pork;
- almond;
- bacon;
- cheddar cheese;
- chocolate (black, extra black);
- sea fish and seafood.
But to reduce consumption of «bad» fat you need to the maximum. So, stop frying food in oil, it is better to use a non-stick pan for this. In general, you need to reduce the amount of fried foods, it is better to give preference to baked and boiled. Cut the skin from poultry and fat from pieces of meat before cooking. Also give up fast food, semi-finished products and sausages – in them the amount of fat rolls over, and there are a lot of other harmful components.
Remember that fat intake rates for women – it is a certain amount of this element, and not its complete absence. Fat in the diet must be mandatory, without it the human body begins to hurt, because metabolic processes are disturbed. Therefore, even with a strong desire to lose weight, you can’t sit down on completely “fat-free” diets. diet – they will only harm you.
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