Fats must be included in the diet of every person. The main thing is to make sure that you eat healthy fats.
The fact is that fats are the basis of the normal functioning of the body. They are a kind of fuel for it. The production of hormones, the building of nervous tissue, and the absorption of vitamins by the body directly depend on the consumption of healthy fats.
If a person consumes a large number of harmful fats, he risks gaining weight quickly. Besides, this leads to various serious diseases and poor health.
Acceptable Amount of Fat Consumption
Calculating the number of calories needed for normal functioning of the body and maintaining a stable weight is an individual process. It is made by an experienced specialist based on the indicators and characteristics of the individual’s body. Acceptable fat consumption is determined based on this. However, there are general recommendations for people who are overweight. According to them, a full person can consume no more than 30% of fat from the total number of daily calories consumed.
What Do You Need to Know About Harmful Fats?
Everyone should know that the following types of fat pose the greatest threat to a person’s figure and weight:
- Trans fats. They are formed as a result of processing products of natural origin. Manufacturers indicate the exact amount of trans fat contained in their products. However, their number may not be significant, and you will not see accurate information about this on the label. It is recommended to reduce the consumption of processed foods to a minimum to avoid consuming large amounts of trans fats. If we talk about this type of fats, their consumption should be minimal and not exceed 1% of the total number of calories consumed.
- Saturated fats. They are components of some products of natural origin. You should take this into account when consuming them to control the amount of saturated fat entering your body. These are products such as milk, cheese, meat, and eggs. If you do not want to gain extra pounds, you must make sure that the consumption of saturated fat does not exceed 7% of the volume of calories consumed.
The most important thing is to conduct strict control over the consumption of harmful fats and not to exceed individual indicators of their permissible values. It will be better if you completely exclude fast food, fried food, pastries, and desserts from your diet.
Everything You Need to Know About Healthy Fats
Omega-3 fatty acids benefit the body. They can provide a replacement for harmful fats and, thereby, improve human health and reduce the risk of obesity and cardiovascular diseases.
Include in your diet the consumption of legumes and avocados, as well as various natural oils such as olive and rapeseed. All of these products are sources of healthy fats that will help your body get enough energy without accumulating fat in it.
Eating seafood, walnuts, and flax seeds will saturate your body with healthy omega-3 fatty acids.
What Should You Remember?
Undoubtedly, a person cannot completely exclude the consumption of fat. However, it is possible to control its use and try to replace harmful fats with useful ones. This will have a positive impact not only on your health but will also help you avoid problems with excess weight.
If you feel hungry, it is better to eat foods that contain healthy fats as a snack. You should avoid or minimize the use of processed foods or foods of natural origin that contain saturated fats.
Give preference to fish and seafood. Try to reduce your consumption of red meat, as it is a source of saturated fat that harms your figure. You should dress salads with olive oil.
It is not difficult to reduce the consumption of harmful fats and replace them with useful ones to improve health and avoid problems with excess weight. You just need to be careful about the foods you eat. Also, make sure that the amount of consumption of harmful fats does not exceed the allowed number if you cannot completely abandon the products that contain them in their composition.
Pay a little attention to the calculation of fat consumption, and soon it will become a habit for you. Remember that proper nutrition is the key to good health, great well-being, and a beautiful body.