Fat - not the enemy figure! Bashny.Net

When we want to lose weight, we aim to get rid of excess fat, apart from its main enemy. But despite the numerous articles and programs about the everyday work of plastic surgeons that gave rise to a general "zhirofobiyu" scientists have long divided the fats to unsaturated and saturated.


1. Unsaturated fats (our body does not produce them yourself) to this type of fats are monounsaturated (omega-9) and polyunsaturated fatty acids (omega-3 and omega-6). The day we should consume at least 8-10 grams of fatty acids. They maintain normal metabolism, mental health, regulate cholesterol levels, help fight fatigue, and even weight control.
Where to look: Fatty fish (salmon, tuna, mackerel, herring, trout) and fish oil, most vegetable oils, eggs, nuts (almonds, peanuts, hazelnuts, pecans, cashews), pumpkin seeds and sunflower seeds, olives, avocados, walnuts .

2. Saturated fats predominate in animal products (the body is able to synthesize their own). Maximum allowable daily rate - 20 g per day. This type of fat is deposited in our body as a reserve. Therefore, if you want to lose weight, reduce the fat content of the diet is necessary due to the "cutting" of saturated fat and increasing unsaturated percent. They serve as the main source of energy for our body, as well as take part in the construction of the cells, the synthesis of hormones, helps the absorption of vitamins and minerals.
Where to look: Fat meat (beef, lamb, pork), dairy products and high fat cheese, butter, ice cream, lard, palm and coconut oil.

3. transzhiry- about them losing weight a person needs to forget all. They are produced artificially by girdrogenizatsii vegetable fats for food purposes (production of margarine, confectionery fats). Contained in bakery products (pastries and sweets), fast food, frozen foods, chocolate, mayonnaise, ketchup.
Not less than 20-25% of total calories should be fat in the daily diet.