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Healthy fats in foods. Which fats are good for you? Fats are not as bad as they seemed

Irina Kamshilina

Cooking for someone is much more pleasant than for yourself))

The human diet consists of products that contain different useful (macronutrients) and not very, components. There are healthy fats and unhealthy fats, by understanding the difference between them, you can create an optimal diet to control calorie intake that will saturate the body. essential elements and do not suffer from their lack. A complete refusal to lose weight from fatty foods is the wrong step.

What are healthy fats

This issue is being studied in detail by nutritionists and all bodybuilding adherents. The power menu uses healthy fats for weight loss, which promote the health of the human body and do not cause accumulation excess weight... When choosing a diet, the ratio of all components must be taken into account. Conditionally, healthy and harmful fats are distinguished, the former include unsaturated fats, and the latter - saturated, cholesterol, trans fats (obtained by artificially processing unsaturated fats into saturated ones).

Healthy fats promote better absorption of other elements, improve appearance hair, nails, skin. Many organs depend on the supply of Omega-3, Omega-6 and Omega-9. With an excess of unhealthy fats that enter the body with food, a person begins to gain weight, he may develop a stroke, diabetes, heart disease, an increase in cholesterol levels, which leads to blockage of blood vessels. A large content of these substances is found in:

  • egg yolk;
  • dairy products;
  • seafood;
  • meat.

Characteristic

The correct ones are represented by unsaturated fats, which are divided into two main types:

  • polyunsaturated (omega-6, omega-3);
  • monounsaturated (omega-9).

These two types for room temperature are liquid, but margarine, for example, is solid. This is due to the fact that chemical composition the product has been modified (trans fat). Such products, although they contain polyunsaturated components, are even more harmful than saturated ones. It is important to understand how certain components were obtained.


Omega-3

It belongs to a polyunsaturated species, is produced independently in our body, plays a very important role. These fats penetrate cells, affect their activity, structure, therefore they have a large number of useful characteristics, have a positive effect on:

  • brain;
  • work of joints and eyes;
  • heart;
  • lower cholesterol levels.

They have anti-inflammatory effects, act as an effective antioxidant (remove harmful substances from the body). The main sources of healthy fats are foods that need to be cooked properly. Main function:

  • increased insulin sensitivity due to less rapid movement of contents through the digestive tract, this helps to absorb carbohydrates more slowly and prevent insulin surges;
  • acceleration of metabolism;
  • strengthening the flowing properties of blood (fats understand its viscosity, which lowers blood pressure, reduces the likelihood of blood clots, heart attacks, strokes);
  • an increase in the general tone of the body, an increase in endurance;
  • contribute to a decrease in appetite, weight loss due to the lack of hunger;
  • are omega-3s natural blood components that fight inflammation;
  • helps to improve brain function, improves mood;
  • makes the skin velvety, soft;
  • a natural source of energy that does not provoke excess weight;
  • improves the production of hormones, including testosterone.

Omega-3 - polyunsaturated fats, which are necessary for disorders of the central nervous system, accompanied by a decrease in intellectual function, mental energy, the appearance of chronic fatigue syndrome. A diet with an increased amount of this element is prescribed for rehabilitation after a heart attack, acute cerebrovascular accident, autoimmune diseases, and for the prevention of oncological pathologies.

Omega-6

Only this type can be converted into gamma-linolenic acids, helping to protect the body from a large number diseases. Fats of this type are an essential nutrient involved in the production of prostaglandin E1 (protects the body from premature aging, different types allergies, cancer, heart disease). They have the following positive properties:

  • reduce the level of bad cholesterol;
  • help with treatment multiple sclerosis(it is noted that with the simultaneous intake of flaxseed oil and omega-6, the best effect of therapy is observed);
  • relief of inflammatory processes, which is very useful for arthritis;
  • remove the negative manifestations of premenstrual syndrome;
  • inhibit the processes of destruction of nerve fibers due to diabetes mellitus;
  • take part in the production of gamma-linolenic acid, which provides elasticity, smoothness of the skin, strengthens the nail plate.

If omega-6 is not enough in the body, a person begins to experience depression, constant fatigue, memory impairment, an increase in blood pressure, and the appearance of excess weight. Lack of fat leads to frequent colds, skin pathologies, deterioration of the appearance of hair. The following sources of healthy fats are identified:

  • sesame, sunflower, pumpkin, poppy seeds, in walnuts;
  • sunflower, safflower, soybean, corn, walnut oil;
  • sprouted wheat.

Omega-9

These are monounsaturated fats, also called oleic acid. A lot of it is found in olive oil and is often recommended by nutritionists. Oleic acid is part of lipids - fat-like substances and fats that are involved in the formation of cell membranes. They are responsible for the normal course of most life important processes in the human body. If this component is lacking, it is replaced with other other acids, then the membrane permeability decreases, which leads to metabolic disorders.

It is believed that omega-9s are not as important as -3 and -6, they are sometimes even called minor. This kind has the following characteristics:

  • prevents the development of breast cancer in women (stops the appearance of malignant tumors);
  • reduces the risk of hypertension, diabetes mellitus (increases insulin permeability into cells);
  • has immunostimulating properties;
  • reduces the amount of bad cholesterol in the blood;
  • stimulates the production of prostaglandins, which are involved in many vital processes;
  • reduces high blood pressure, the risk of progression of cardiovascular pathologies;
  • prevents constipation, improves the digestion process;
  • supplies the body with energy;
  • protects against viral, colds infections;
  • improves the appearance of nails, hair, skin;
  • has a beneficial effect on memory.

One of the most important features of omega-9 is the effect on reducing the level of bad cholesterol in the body and increasing the amount of "good". Unlike omega-3 and omega-6, this species is stable and does not oxidize during long storage, heating, does not lose its useful properties... The body, while maintaining optimal conditions, a good metabolism, is able to produce omega-9 itself, so experts do not attribute them to irreplaceable substances.

Omega-3 to Omega-6 Ratio

It is important for human health to maintain the optimal amount of omega-3 fats in the body, because with a lack of (this substance) omega-6s begin to act in the opposite way:

  • provoke atherosclerosis, heart attacks, strokes;
  • cause inflammatory processes in joints, organs;
  • increase the symptoms of hypertension;
  • cause allergies, early aging and acne;
  • accelerate the progression of asthma in adults and children;
  • prepare the ground for the development of osteoporosis;
  • during pregnancy can cause premature birth, late toxicosis.

All positive effects turn into negative ones, so it is important to maintain the correct ratio of these essential fats. It is recommended that you increase the amount of omega-3 foods and limit the amount of omega-6. For a positive effect, you need to consume these components in a 4: 1 ratio (omega-3: omega-6). According to research by specialists, such proportions are the most adequate for a person.

Why diet with fat

One of the main mistakes people who want to lose weight make - they start sticking to a diet, refusing or minimizing the intake of fat (any). There is a complete transition to skim milk, replace butter for margarine, cook food only for a couple. This is an erroneous tactic, because these foods often affect the body worse than their counterparts. They are still high in carbohydrates. Balanced diet means foods with polyunsaturated fats, because it important element a diet that cannot be removed. He helps:

  • speed up metabolism;
  • maintain the health of skin, hair, nails;
  • improve digestion;
  • activate the brain;
  • prevent the development of inflammatory processes, strengthen the immune system.

A person must eat food that contains different nutrients. All products described below contain the required components. Beneficial omega-3, omega-6, omega-9 are found in:

  1. Edible vegetables, fruits with dark leaf color, contain alpha-linolenic acid, are valuable. This group includes flax seeds, soybeans, nuts, pistachios, hazelnuts, pine nuts.
  2. All kinds vegetable oils(sea buckthorn, sunflower, coconut, almond, olive, corn) contain a lot of fats that are good for the human body. The best option would be one that contains fewer simple fats, for example, olive.
  3. Seafood is high in important fats. For weight loss, it is recommended to consume more salmon, tuna, anchovies, sardines, mackerel. The usefulness of fish lies in the fact that the protein from it is very easily absorbed, so there is no accumulation of fatty deposits.
  4. Cheese contains vitamins, minerals, calcium, proteins, fats. Low-calorie dairy products (yogurt, milk, sour cream) can be used.
  5. Avocado. A fruit whose pulp contains both monounsaturated and polyunsaturated fats.
  6. Dark dark chocolate also contains useful material... Choose one with more cocoa and less butter.

What fats can be eaten by losing weight for health and slimness?

Good afternoon friends!

5 rules of proper nutrition from Olga Dekker

I often meet people who are sure that if there are fats in their menu, the dream of being slim and healthy will remain a dream.

Have you never heard such categorical statements: “After six do not eat!”, “Do not use salt!”, “Fatty food is evil!”?

Today we'll talk about fat sources :) And about what fats can be used by us - fighters for harmony ;)

Let's start with the main question ...

Where are they?

There are only two main sources:

  • Vegetable fats

These are all types of vegetable oil (sunflower, olive, soybean, rapeseed, corn, etc.). As well as nuts, olives, avocados.

These foods contain more unsaturated fatty acids.

  • Animal fats

These include: dairy, fish, pork, beef, mutton, chicken.

They are mainly dominated by saturated fatty acids.

What not to do

Hopefully you won't be using this list to eliminate fatty foods from your diet? That’s not why I’m reminding them of them! ;)

And if you cross it out, then don't be surprised if there are consequences:

  • skin may become dry and wrinkled,
  • hair and nails - dull and brittle,
  • and depression and fatigue can turn into your constant companions! : (

Most likely, the speed of reactions, and mental abilities, and memory will also deteriorate! After all, the human brain is 60% fat! Can you imagine ?!

If you make your main enemy out of fat, you may even become your own enemy! : (

Fatty foods and oils are very important for health and proper nutrition they should never be removed from the menu!

Essential substances for health and slimness

  • Feel free to fill salads with vegetable oil

Remember: many vitamins are absorbed only together with fats! Take any - sunflower, olive, sesame, linseed - and add to wonderful or bright.

Use unrefined oil for refueling, and fry only with refined oil!

  • Saturated Fat We Need Too

You will not get fat from a spoonful of sour cream, a glass of milk, a piece of fatty fish or meat. But the body will be very happy with the "supply of materials" for the creation of new cells and the synthesis of hormones.

Did you know that hormones are not only about our ability to conceive?

After all, they are also responsible for resistance to stress, for the development of all tissues and for metabolism! So even when losing weight, you can't give up saturated fats.

By the way, they are in mine dietary meals! For example, in and in. And there are both saturated and unsaturated fats.

I hope you now understand which fats are good for you? :)

And now about what you really need to avoid ...

Harmful harm

  • Trans fats are very dangerous. Do not buy foods that contain them - fast food, convenience foods and low-quality confectionery.
  • Take only natural butter, with a fat content of at least 82.5%. Avoid spreads (mixtures of butter, vegetable, emulsifiers and preservatives).
  • Store all types of oil cool, dark place or in a dark container and tightly closed - so that there is no access to light and oxygen.
  • And choose dairy products with a minimum shelf life. Read the labels carefully, do not hesitate to ask the seller.

Let's sum up

Do you want your health to be in order? How long can you keep your youth? Do you want an excellent metabolism? Then don't forget about the benefits of fat! And that they should make up 30% of your diet. :)

The daily norm for an adult is from 1 to 1.5 grams of edible fat per 1 kg of body weight. Calculate your rate and stick to it. This is not difficult at all, is it? :)

It is important that foods - sources of fats - are of high quality and varied

  • olive,
  • linseed,
  • cedar,
  • grape seed oil
  • and creamy, with a fat content of at least 82.5%.
  • As a dietary supplement, it would be nice to add more fish fat and lecithin.

Have you heard before that fats are good for your health? Or have you mostly come across information about their dangers? Be sure to write to me about it! And about whether you eat fatty meat and fish, and what kind of oil do you like? :)

I wish you health and well-being!

5 myths about weight loss. Get Free From Olga Dekker Star Nutritionist

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P. S. Fat deficiency can indeed lead to very unpleasant consequences.

"Fats are not enemies if you know all about them."

If a person is faced with the choice of which product to eat - fat 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 positioned as the harmful enemy of diet, so it's no surprise that people are perplexed when doctors and nutritionists praise fat. In fact, there are healthy fats for weight loss. You probably know that avocado is one of them that became popular in food and made a boom on Instagram a few years ago, and only very recently there was calmness. So you can take into account olive oil, pearl Mediterranean system nutrition. In addition to those mentioned, there are many more useful products rich in fats that you should definitely include in your diet on a regular basis. Here's what you need to know.

What fats are good for the body? Usually these are considered monounsaturated and polyunsaturated fatty acids. They help lower cholesterol that clogs the arteries, in addition to their other heart-healthy properties. Research also shows that these fats affect the normalization of insulin and blood sugar levels, reducing the risk of type 2 diabetes.

“Monounsaturated fats are some of the healthiest of all fats,” says Dana Hanns, Ph.D., M.A. in health, researcher and developer, senior nutritionist at UCLA Medical Center and visiting assistant professor at Fielding Public Health. "They fight inflammation, reduce the risk of cardiovascular disease, and are full of good nutrients and weight loss benefits."

Polyunsaturated fats can also be beneficial. The two main types are omega-3 and omega-6 fatty acids, which our bodies need 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,” adds Hanns. "They are not particularly harmful, but they are not always beneficial, unlike omega-3 and monounsaturated fats." Omega-6s work alongside omega-3s to lower cholesterol, but research shows that eating more omega-6s than omega-3s can contribute to inflammation and weight gain, so be sure to be sure. that you are consuming more omega-3s than omega-6s.

What are unhealthy fats

One simple rule of thumb: 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 raise the level of bad cholesterol and reduce the level of good, which helps to clear the blood vessels. According to the American Heart Association, trans fats increase the risk of heart disease and stroke and are associated with a higher risk of type 2 diabetes.

Saturated fat is a little more difficult to deal with. Older nutritional research has said saturated fat is actually bad for cholesterol levels, but newer information is that it is neutral. The topic is very sensitive, and the recommendations of the USDA and the American Heart Association are still to limit the consumption of saturated fat in preference to monounsaturated and polyunsaturated fats. Many of the healthy foods listed below contain saturated fat, but they do not make up a large proportion of all fat and therefore do not overwhelm the beneficial effects of healthy fats.

List of foods that contain healthy fats

Here are the best sources of monounsaturated and polyunsaturated fatty acids. We have prepared a material on healthy fats, a list of products - especially for you!

1. Avocado

One medium avocado contains about 23 grams of fat, but mostly monounsaturated fat. In addition, the average avocado contains 40% of your daily fiber requirement without sodium or cholesterol, and is a good source of lutein, an antioxidant that helps protect your 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 in baked potatoes. Remember that avocados are high in calories, so you should eat no more than 1/4 of an avocado at a time.

2. Walnuts

Walnuts are one of the best sources of omega-3 fatty acids, in particular alpha-linoleic acid, found in plants. A recent study found that one handful of walnuts per day reduced general level bad cholesterol, and improves the functioning of blood vessels. Studies have also found that eating nuts reduces the risk of blood clots, which can cause heart attacks, and improves arterial health.

3. Other nuts such as almonds and pistachios

Nuts like pecans, pistachios, cashews, and almonds are also high in healthy fats. Almonds are the richest in vitamin E, while pistachios are richest in lutein and zeaxanthin, and carotenoids are important for eye health. All that is required is to eat about 30 grams of nuts daily to notice positive effect... Some varieties are fattier 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 need to peel them helps you eat them more slowly, making it easier to control portion size accordingly. Peanuts (legumes) contain both monounsaturated fats and omega-6 polyunsaturated fats, which indicates that it is good for the body.

4. Nuts and seed oils

Nut oils and oils from various seeds are where the healthy fats are found. Try almond, cashew, and sunflower oil for the right amount of monounsaturated and polyunsaturated fats from a plant source. All it takes is 2 tablespoons, which can be spread over toast or eaten with fresh apple slices. Choose natural nut butters with minimum amount ingredients.

The fat in one cup of black olives is 15 grams, but again, this is mostly monounsaturated. Plus, no matter which olives you like, they all contain many other beneficial nutrients, such as hydroxytyrosol, which has long been known as a cancer prevention agent. 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 research shows olive extracts act as antihistamines at the cellular level. With all these benefits, however, it's important to remember that 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 its richness in monounsaturated fats. But do not pour it in large quantities. One tablespoon contains a whopping 14 grams of fat.

There is a whopping 48 grams of fat in one cup of ground flaxseed, but it's all healthy unsaturated fat. You only need 1-2 tablespoons. Flaxseed is an excellent source of omega-3 fatty acids, making it the key for vegetarians (or those who don't eat fish) to meet the 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 research shows they may help prevent certain types of cancer. Last but not least, flaxseed contains both insoluble and soluble fiber, so it can help you feel fuller longer, lower cholesterol and promote heart health. Sprinkle flaxseed over yogurt or oatmeal and spoon into smoothies. Or try adding on a pie crust when baking.

8. Salmon

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 better ways get the required amount of fat. The American Heart Association recommends eating at least two servings of fish per week for maximum benefit.

Tuna is also high in healthy fats and omega-3s. We're talking about both convenient canned food and tuna in your favorite sushi. Steaks, hamburgers, tuna salads - the options are endless, so it's easy to choose something for yourself. As with salmon, tuna should be limited to 340 grams (total twice a week) 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) will contain about 9 grams of fat. About half of this is saturated fat, and the other half is rich in healthy fats and many other essential nutrients - vitamins A, B, and E, calcium, iron, potassium, magnesium, and flavonoids (plant antioxidants). And did you know that one serving of dark chocolate also boasts 3 grams of fiber? We can say that chocolate is practically a vegetable. To get the most out of chocolate high level flavonoids, buy bars with at least 70% cocoa beans.

This product contains not much fat. Foods above or below may boast a high content, but tofu is nonetheless a good source of monounsaturated and polyunsaturated fats. A small, 80-gram serving of hard 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 a healthy food for a specific reason - it is a low sodium, solid vegetable protein that provides nearly a quarter of daily needs in calcium.

12. Young soybeans

Rich in both polyunsaturated and monounsaturated fats, soybeans are also an excellent source of plant-based protein and fiber. Enjoy them boiled or salted, as delicious snacks or mashed hummus.

Add them to a salad or just eat a small handful for a large dose of healthy fats, protein, and fiber.

These small but powerful seeds are rich in 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 increase in fat, fiber and protein, or soak them overnight for a quick breakfast. You can even use them in desserts.

15. Eggs

Eggs are an inexpensive and light source of protein. People often think that eating egg whites is a healthier option than whole eggs because they contain less fat, but while it is true that 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 saturated fat. 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 of cardio-vascular system... In terms of cholesterol, recent nutritional research has found that eating eggs does not raise blood cholesterol levels. In fact, research has linked moderate egg consumption with improved heart health.

The following foods are higher in saturated fat and should be considered carefully. But they can also be part of a healthy diet.


16. Beef and pork

Foods high in fat, such as steak, are considered unhealthy. But it's actually 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). What's more, lean beef is a great source of protein, iron and zinc, all important nutrients for active women. One 100-gram serving of lean beef contains a whopping 25 grams of protein needed to build muscle, and three times more iron (which is important for transporting oxygen from the blood to the brain and muscles) than 1 cup of spinach, and the resulting third of the daily value of zinc supports 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 can increase heart disease and cancer risk), so another white meat should be used instead.

17. Whole milk

As we've discussed, eating whole-food dairy products has benefits in weight management over low-fat or low-fat dairy products. They even help reduce the risk of type 2 diabetes. One cup (220 grams) whole milk contains 8 grams of fat, of which 5 grams of saturated fat versus skim milk, which contains none of them. Other proponents of fat in dairy products point out that fat is needed to absorb vitamins A and D from milk, since they are fat-soluble vitamins.


18. Whole Yogurt

When shopping for yogurt, choose one that contains active cultures for the gut health benefits. Go for the classic no-filler - fruit flavors come with an astounding amount of extra sugar. Add healthy nuts and fresh fruit to yogurt.


19. Parmesan

Rounding out the review of healthy fats and the food list is cheese. He is often undeservedly scolded for high content fat, especially hard, fatty varieties such as parmesan. While it is true that cheeses are higher in saturated fat than plant-based foods, they (especially Parmesan, which contains only 27 grams of fat and of which 18 grams are saturated per 100 grams), provide a host of other nutrients. In terms of calcium supply to the body, in particular to bone tissue, cheeses provide almost a third of the daily requirement. And yes, cheese contains just as much protein as any other food, even when compared to meat and eggs!

(20 assessments, the average: 4.70 out of 5)

There is an unspoken opinion that fats contribute to excess weight. Is it really? If you want to know , then sooner or later you will be faced with the question, should contain fatty foods?

Since fats are necessary for the absorption of vitamins A, D, E, K by the body, and also contain essential fatty acids for health, therefore, the right fats are very important for a healthy diet.

Here it is important to figure out which fats need to be strictly limited, and without which fats. healthy diet for weight loss is simply impossible.

Eat the right amount of fat

Most of us eat too much fat. Typically, about 40% of calories consumed come from fat. In fact, this figure should be no more than 35%.

There are two main reasons why consuming too much fat is bad for our health:

  • Fat contains more calories per gram (9 kcal / g) than carbohydrates (3.75 kcal / g), protein (4 kcal / g), or alcohol (7 kcal / g). This means that a food containing a high proportion of fat will be high in calories. Therefore, if it is eaten in large quantities, it will lead to weight gain and obesity.
  • Eating too much fat, especially saturated fat, increases your risk of heart disease.

Eat the right fats

Cholesterol is produced by the liver and delivered to the blood by two types of proteins: LDL (low density lipoprotein) and HDL (high density lipoprotein).

Cholesterol, which is carried by LDL proteins, is also called "bad" because of the risk of atherosclerosis. Conversely, HDL cholesterol is tolerated by "good" cholesterol, which reduces the risk of atherosclerosis.

Not all fats we eat are bad for our health, but only a few of them. Fat is made up of units called fatty acids, of which there are three types: saturated, monounsaturated, and polyunsaturated. Fat in food consists of a mixture of all three types, but different foods contain different proportions of each type.

Saturated fat

Foods high in saturated fat include milk and some dairy products (butter), meat, and meat products(sausages), lard and other fats of animal origin. They are also found in palm and coconut oil, margarine, lard, biscuits, cakes and other baked goods. Eating a lot of saturated fat raises blood cholesterol levels.

Monounsaturated Fat (Omega-9)

Monounsaturated fat is the main type of fat found in olive, peanut and canola oils, some spreads, nuts, olives, avocados, milk and dairy products, and poultry. When saturated fats in the diet are replaced with monounsaturated fats, the level of "bad" cholesterol drops and the risk of cardiovascular disease decreases.

Polyunsaturated fat (Omega-3 and Omega-6)

There are two groups of polyunsaturated fats that differ in their structure. Omega-3 polyunsaturated fats are the main type of fat in fatty fish (mackerel, sardines, salmon, trout, herring), in vegetable oils: flaxseed, walnut, and wheat germ.

Omega-6 polyunsaturated fats are found in sunflower, soy, corn, cottonseed oils, seeds, nuts.
The presence of polyunsaturated fats in the diet also provides the body with "good" cholesterol. A sensible combination of monounsaturated and polyunsaturated fats in food for weight loss is important here.

Trans fats

Trans fatty acids (trans fats) are found naturally in dairy products (butter) and beef and lamb fat. Trans fats are also produced industrially with the help of hydrogenation, therefore they are also called hydrogenated fats and are included in margarines and spreads.

It is this type of fat that is the basis for various baked goods that we buy in stores. Trans fats can raise the level of "bad" cholesterol in the blood and contribute to excess weight, as well as saturated fats, so it is important to strictly limit the consumption of foods with such fats in your diet.

Thus, if you want lose weight effectively without harm to health, your healthy diet for weight loss must necessarily contain the right fats , namely the optimal combination of monounsaturated and polyunsaturated fats. If you want to be healthy, strictly limit the amount of saturated fat and trans fat in your diet.

Hello! Did you know, my dear readers, that limiting the amount of fat during the dieting period is more harmful than beneficial? That in this way people get exactly the opposite reaction of their body - instead of losing fat, it starts to "save" what is?

Can't believe it? And if this is true - then how, then, to lose weight, you ask? The answers to all these questions lie in the phrase "healthy fats ". It is about them that we will talk today with you.

Is the devil so terrible

Fat is a controversial and controversial topic. They scare them like children gray wolf, threatening the appearance of cholesterol plaques, heart disease and excess weight deposits.

Even experts cannot come to an unambiguous conclusion on the almost Hamlet question "To eat or not to eat?" This topic, of course, is not simple, and I would love to ask chemists to write about fats, people who really understand the topic.

If there are any among the readers, please write to me and we will finalize the article or write a new one. However, now we will try to figure it out, without digging deeply into chemistry, what is it - healthy fats and what are they?

What is good and what is bad

Such a chemical composition leads to the fact that this "harmful" group is almost always presented in a solid state, and in order to melt such products, you need to spend an unmeasured amount of energy.

They are used everywhere and are most often familiar to us as butter, margarine, lard, milk, eggs, meat - to a greater extent, these are animal products.

Sometimes they can be found in plant foods (for example, palm oil), but this happens quite rarely.

Being categorized as “bad” does not mean that they should be completely discarded. After all, they are endowed not only with “negative” indicators, but also with “positive” ones, according to which they can be classified as “useful” ones.

In particular, this group is rich in vitamins A and E, and some even put lard on top lists the most useful fatty products ... What do you think about this?

In the meantime, I’ll mention another member of this group.

Trans fats

The one who needs to be abandoned is about them. These are unsaturated (liquid) acids that have been artificially saturated with carbon, or otherwise hydrogenated.

It turned out only harm and no benefit. The benefit here is only for manufacturers - they got a cheap product - margarines, mayonnaise, fast food, semi-finished meat products, sausages, sausages, chicken or fish sticks, baked goods, various sweets on margarine - all this contains trans fats.

Experts believe that the rate of trans fats per day should not exceed 1%. Already 2% of this food, so to speak, leads to the risk of increasing heart disease by 25%.

My question is - why consume them at all? We don't use machine oil for cooking. Why use trans fats?

When the atoms are not saturated

In this case, we get unsaturated fats.

They are needed for the body to keep it running smoothly. In particular, they monitor the integrity of cell membranes, help to make the skin smooth, and joints - strong.

They also have one more function - to take part in the process of breaking down and processing cholesterol. Our brain is built from them.

And finally, the cherry on top for everyone interested in losing weight:

This group also contributes to weight control, according to recent research. With a lack of products in this category (especially Omega 3), the brain sends a signal to the body not to burn the accumulations.

That is, if you consume healthy fats and do not eat them in pots, but stick to the measure, then they help to get rid of excess weight, and at the same time maintain good physical and mental health.

Divide the group into 2 types:

Monounsaturated (or Omega 9)

They can be synthesized in the body, but they do it, as they say, with difficulty. And in case of metabolic disorders, bad job liver, pancreas and a number of other health problems, their number begins to decline sharply and tend to zero.

And they are needed at least for the prevention of heart disease, as well as colds and cancerous tumors.

Search for Omega 9 in:

Olive, peanut, mustard, cottonseed, flaxseed, sunflower oil, walnuts, salmon, avocado, trout - the products are given in descending order of this acid in them.

Polyunsaturated (or Omega 3 and 6)

Unlike everything described above, they cannot be synthesized in the body, which is why they are also called irreplaceable.

These acids, although they belong to the same subgroup, are still very different, it is not for nothing that they came up with different names. And I have come across opinions that the same Omega 6 is one continuous harm. Why?

About seals and hummingbirds

It is argued that Omega 6 molecules in their own way the composition are such that they move slowly, are able to thicken the blood and slow down metabolic processes. And their excess provokes the development of various inflammations, strokes, heart attacks and oncological diseases.

The same cannot be said about Omega 3 - the molecules of these acids are fast, plastic, thin the blood, make the heart and brain work better, and speed up metabolism.

If we compare these two acids on the example of the animal world, then the highest concentration of Omega 6 was found in seals, bears and elephants.

But Omega 3 is a lot in the fast and nimble hummingbird. Hence the conclusion - do not want to be like seals - do not eat a lot of Omega 6.

Note that you don't need to eat a lot of fatty acids. But you need to at least get the rate of fat - from 0.5 to 1 g per kg of your weight per day.

At the same time, acids in products "intersect" very rarely

Omega 3 are rich

Flaxseed oil, flaxseeds and chia seeds, walnuts, spinach, lettuce, arugula, strawberries, beans.

Omega 6 contain

Sunflower, sesame, corn oil and seeds from the same products, as well as pumpkin seeds, walnuts, almonds, wheat, oats, lentils, chickpeas, apples, strawberries, carrots.

And before summing up, I suggest you consolidate what you have passed with the help of this video.

What to remember:

Statistics show that modern man gets very little of any of these three fatty acids. Containing their products are more expensive, often giving preference to cheaper food.

In addition, it is rightly believed that you cannot eat nuts and butter; a piece of fried pork looks more attractive in this regard.

And now it's time to turn to the rules. balanced nutrition which I never tire of talking about on my blog.

Of course, you can't eat nuts, even if they are very high in calories, but a diet containing enough vegetables and complex carbohydrates will be much healthier (in my opinion) than pasta with sausage with mayonnaise. Although, it's up to you, my dear readers.

And in conclusion I want to summarize.

  • Unlike proteins and carbohydrates, fats can remain in the body for a long time. Therefore, their excess leads to their own deposition under the skin.
  • However, fats must always be in the diet, otherwise an imbalance will begin in the body.
  • Not all fats are equally harmful or beneficial, but you should completely eliminate only trans fats. For the rest, everything is determined by their number.
  • At the same time, it is advisable to reduce the amount of saturated fats as much as possible and add more vegetable: oils, nuts.
  • Try to eat foods with saturated fats in smaller quantities or with reduced fat content.
  • It is necessary to observe the ratio of saturated and unsaturated fats - at least 50/50, and better - 25/75.
  • If you need a calorie deficit, then it is better to do it at the expense of carbohydrates.

And on this I say goodbye to you. Until next time in new blog posts. And I'm waiting for your opinion in the comments!