New diet: slightly less carbs and slightly more fat. Top Fatty Foods Good for Weight Loss Diet Fats

When you look at the guaranteed nutritional value of a product, don't hesitate to look at the heading "fats."

As many as four types of fat can fall into this category: saturated, polyunsaturated, monounsaturated, and trans fats. In addition to what is written on the packaging, today it is necessary to have an idea of ​​which fats are good for the body and which should not be consumed at all.

Most people assume that if the food contains a large amount of fat, then it becomes unhealthy. Unfortunately, this assumption is not always true. Of course, this may sound like a joke, but this article will help you understand what fats are.

In this post you will find a list of products containing healthy fats... These are 13 high fat foods that must be added to your diet.

To understand the nutritional value of fats, you first need to understand how fats differ.

Common types of fats

Carbohydrates are sometimes called macronutrients or nutrient, which the body needs in large quantities for proper functioning.

Fat is also classified as a macronutrient and must also be consumed by the body. However, like carbohydrates, not all fats are equally nutritious. In fact, some fats, like trans fats, can be very harmful to your health.

By the way, saturated fat and trans fat are two well-known classes of fat, while monounsaturated and polyunsaturated fats seem to scare people the most. It all depends on how well informed you are.

Let's take a look at the 4 types of fat that are most commonly found in foods.

Saturated fats are organic substances in which all carbon bonds are single. Saturated fats can be found in animal and vegetable fats, oils, red meat, eggs, and nuts.

You may have heard different information about saturated fat. Some studies say there is no evidence that unsaturated fat increases the risk of heart disease. Although other studies, such as those done by the American Heart Association, suggest that saturated fat increases cholesterol levels and should be limited to no more than 10% of the daily intake.

In fact, studies that have concluded that the evidence that saturated fat increases the risk of cardiovascular disease has also been shown to reduce the risk of cardiovascular disease by replacing saturated fat with polyunsaturated fat.

Indeed, the American Committee of Dietetics recently revised the data on cholesterol and saturated fat, resulting in a 2015 Diet Guideline that does not reflect dietary cholesterol restrictions. It has also been suggested to revisit the restrictions on saturated fat intake, because there is no strong evidence of an association of these fats with heart or other diseases. The full report is available at health.gov.

Agree, this is quite shocking news, because we have always been told to eat less fatty foods and cholesterol. But we will most likely see changes in all nutritional guidelines in the coming year.

I would like to draw your attention to this so that you are not afraid of fats, because most of the healthy foods on our list contain saturated fat. Lots of naturally occurring saturated fat won't harm you. On the other hand, there are also unhealthy saturated fats in the remains of frozen fat (for example, after frying bacon) and in other unhealthy foods.

It seems to some that it is quite normal to consume food and harmful products... Of course, these foods don't just contain saturated fat. But the main thing we must learn is to distinguish foods that are high in saturated fat from bad ones.

Trans fats

Speaking of rendered fat, trans fats can be found in unhealthy foods such as deep-fried foods, fried foods, potato chips, frozen pizza and various non-dairy creams, etc.

Trans fat is the oil of a mad scientist. According to the Mayo Clinic, hydrogen is added to vegetable oil to create trans fats, making it solid at room temperature. This is also what happens to artificially synthesized saturated fats.

The result is partially hydrogenated oils. You may have heard this term before because these oils are often used for the following reasons:

1. They don't need to be changed as often as other oils. (Think of the deep-fried food in establishments. fast food like Mac Donalds - they don't change oil often)
2. They have a longer shelf life
3. They are cheaper than natural oils
4. They make us taste good.

Partially hydrogenated oils should always be avoided. But not all trans fats should be eliminated from your diet. Yes, what is found in frozen pizza and french fries should be avoided, but the part of the products described in the list below should definitely be present on your menu.

Monounsaturated fat

So, we have come to the next essential substance that should always be present in your diet. Monounsaturated fats, like polyunsaturated fats, should be categorized as "good fats".

For starters, monounsaturated fats contain one double carbon bond. This bond means that fewer carbons are needed for synthesis, compared to saturated fats, which are mostly hydrogen bonds.

Unlike saturated fat, monounsaturated fat is liquid at room temperature. To remember this, imagine olive oil - it contains a lot of monounsaturated fat and much less saturated fat. Therefore, olive oil will not harden if spilled. However, coconut oil, which is higher in saturated fat, solidifies at room temperature. This is the easiest way to remember the difference between oils that are high in saturated and monounsaturated fats.

Finally, one last thing.

Polyunsaturated fats

Polyunsaturated fats have two or more double carbohydrate bonds.

Polyunsaturated fats are found in some oils, such as sunflower, safflower, and corn oil. These products should also be discarded. But these oils can also be found in healthy foods such as salmon, walnuts, and flax seeds.

It is important to note that polyunsaturated fats are considered essential, which means that they are essential for our body. You can find at least half of them on our list.

There are two types of polyunsaturated fats - omega-3 and omega-6 fatty acids. They are irreplaceable and therefore we must get them from food.

Now that you have an idea of ​​all four main types of fat, we can discuss in which foods we can get them.

Healthy fats: a list of foods to look out for

Ideally, you should get both monounsaturated and polyunsaturated fats from your diet, focusing primarily on omega-3s. Until now, these two types of fats have been considered healthy and suitable for daily consumption. Some of the foods on our list contain saturated fats, but sticking to these foods is better than processed ones.

We recommend adding these high-fat foods to your diet. But it is necessary to introduce foods high in fat into the diet gradually, starting two to three times a week. Also, if you are increasing your fat intake, then lower your carbohydrate intake.

But for now, we won't go into that much detail. Just keep in mind: don't eat a pie if you've eaten a lot of fatty foods.

Milk products

Yogurt can help improve digestion with probiotics or live cultures and, according to research from the American National Library of Medicine, can also help you lose weight.

Thanks to its nutrients, yoghurt is energizing and provides a dose of calcium and protein.

Please be careful when buying yoghurt: pay attention to labels to avoid a sugar-laden product. Better to dilute the yogurt yourself using what you like, such as honey, fresh blueberries and cinnamon.

Cheese is also an excellent source of protein, calcium, and minerals, and may be most beneficial for appetite control.

Alana Aragona, a nutritionist and male weight management trainer, once said: “The combination of protein and fat in common fatty cheeses is very rich ... As a result, snacking on fatty cheeses keeps your appetite at bay for hours; I have found that this reduces the amount of food consumed by my clients in subsequent meals. "

Since this is still too fatty food, pay attention to portion sizes and adjust as needed.

Oils

Although the next two products on the list were discussed above, they are still worth mentioning. Olive oil may contain more saturated fat than other oils, but its nutritional benefits far outweigh this disadvantage.

What does this product do useful?

As a result of research, it was found that olive oil contains many antioxidants. Olive oil can actually prevent the development of cancer cells and even cause their death. It also has powerful anti-inflammatory properties thanks to a polyphenol called oleacansal. Oleacansal directly targets inflammation and pain like popular NSAIDs, but without the side effects.

1. Coconut oil

What about coconut oil?

Coconut oil can improve cholesterol levels and provide a good boost of energy.

According to SFGate: "Coconut oil contains medium chain triglycerides that the body uses directly for energy."

Who doesn't like an instant boost of energy?

Nuts and seeds

Nuts also provide a lot of energy, so it's good to have them on hand at all times. But the main problem with nuts is that they can contain extreme amounts of fat, so portion control is imperative. Limit yourself to a handful because these guys get eaten up too easily and unnoticed!

Let's take a look at this list of nuts with a fat content per 100 grams:

• Almonds: 49g fat, 78% of calories from fat
• Brazil nuts: 66g fat, 89% of calories from fat
• Cashews: 44 g fat, 67% of calories from fat
• Hazelnuts: 61g fat, 86% of calories from fat
• Macadamia: 76g fat, 93% of calories come from fat
• Pecans: 72 g fat, 93% of calories come from fat
• Pine nuts: 68g fat, 87% of calories from fat
• Pistachios: 44g fat, 72% of calories from fat
• Walnuts: 65g fat, 87% of calories from fat

This list should not deter you from eating nuts; on the contrary, it should prove that eating nuts in certain quantities is a must.

Seeds can be thought of as nuts: they are healthy and necessary, but only in small quantities.

Some of the best seeds:

1. Chia seeds
2. Flax seeds (ground)
3. Pumpkin seeds (roasted, no salt)
4. Sunflower seeds (roasted, no salt)

Despite their high fat content, chia seeds are very healthy. In all fairness, flax seeds are essential as well, plus they are slightly lower in fat than chia seeds. Flaxseeds are a source of fiber, antioxidants and essential omega-3 fatty acids.

Eating pumpkin seeds occasionally will provide you with antioxidants and about 50% of your RDA for magnesium. Mercola advises that magnesium is vital for the maintenance of bones, teeth, heart function, relaxation of blood vessels and good digestion.

As for sunflower seeds, they are also rich in antioxidants, as well as fiber and amino acids. It's safe to say that these seeds should be a must in your diet.

1. Nut butter

Similar in properties to nuts. Nut butter is one of those foods that shouldn't be avoided. However, the correct type of nut butter is required, as if we were choosing nuts. I don’t know about you, but my favorite is almond and nut butter.

Chop a celery stalk, add almond oil, sprinkle with some hemp or chia seeds instead of sugary raisins.

Vegetables

1. Avocado

When it comes to very fatty foods, control is your best friend.

As you can see in the Nutritional Assurance, the average serving of avocado should be about 1/3 of the average avocado. If you eat a whole avocado, you get 250 calories and 22.5 g of fat. Of course, it's okay if you eat whole avocado, because it contains 71% monounsaturated fat - one of the best types of fat.

You will find about 20 vitamins and minerals in avocados, fiber, protein, omega-3, 4 grams of total carbs, and about 1.2 grams of available carbs, so avocados are low in carbs. All of these benefits make avocados an essential high-fat food.

Although olives are believed to be high in fat, they are high in monounsaturated fat, making olives an excellent addition to any diet.

As mentioned earlier, higher amounts of monounsaturated fats can be attributed to factors in balancing blood sugar levels, lowering blood cholesterol, and lowering the risk of heart disease and stroke.

Animal products

1. Eggs

Eggs have a fairly high level of cholesterol, but the level of fat is also increased.

Most of the fat is found in the yolk. Therefore, most people on fat-restricted diets only eat protein. The only problem is that all the fats found in the yolks are irreplaceable.

One large egg was found to contain 1.6 grams of saturated fat, 0.7 grams of polyunsaturated fat, and 2 grams of monounsaturated fat. In addition to healthy fats, you also get vitamins and minerals, thus improving your metabolism.

Eating too much red meat can lead to increased iron levels, thus decreasing the elasticity of blood vessels and increasing the risks of type 2 diabetes and Alzheimer's disease.

However, eating meat from time to time, such as two to three times a week, is good for your body.

LiveStrong points to the need to buy the right cuts of meat. Some chunks may contain more saturated fat and cholesterol, while others, such as tenderloin, have more healthy fats in the amounts you need. You can choose bison meat, it is leaner and healthier.

Instead of buying expensive fish oil supplements, consider consuming oily fish such as salmon, sardines, trout, or mackerel.

These types of fish are high in protein and essential omega-3 fatty acids.

According to the Harvard School of Public Health: “An analysis of 20 studies with hundreds of thousands of participants found that eating one or two 3oz servings of fatty fish per week - salmon, herring, mackerel, sprat or sardines - reduced the risk of heart disease by 36%. ".

Other foods that contain healthy fats for weight loss

Yes, chocolate is useful product if you choose the right kind of chocolate, of course. Choosing a chocolate with a minimum of 70% cocoa content, you can extract excellent nutrients.

The Cleveland Clinic found that the fats found in cocoa butter are used in making chocolate, such as oleic acid, which is a monounsaturated fat similar to that found in avocado or olive oil.

Besides fat, chocolate boasts a content of flavonoids, a group of antioxidants.

When you eat chocolate, your body will enjoy the following benefits:

• Reducing excess cholesterol
• Increased blood flow to the heart and arteries
• Low blood pressure
• Reduces the risk of blood clots
• Improves mood

A piece of dark chocolate is the amount of chocolate you need per day.

Hello, dear readers of the site, this article will focus on fats, their varieties, how to distinguish between good and bad fats, and how they affect the process of losing weight in general.

We will understand the issues that relate to the use of fat during weight loss, and learn how to calculate the individual rate of consumption of these substances per day during the diet.

I want to start with another personal story of my weight loss, where I will tell you about the mistakes that I made and that prevented me from achieving my goals.

Having made the decision to lose weight, I revised my diet and first of all removed all kinds of fatty foods in it. I believed that it was necessary to exclude them as much as possible. She ate exclusively vegetables, low-fat dairy products and allowed herself some fruit. At that time, I considered meat and fish products to be unsuitable for losing weight, since they contain fats. Perhaps you recognized yourself here as well.

Already after a week of my diet, I began to feel tired and irritated, and after two weeks my hunger was wolfish. I did not understand why this is so? Why everything I ate didn't make me feel full. But it turns out it's all about the fats that I threw out of my menu.

If you are faced with a similar problem, reconsider your diet and especially pay attention to the fat content in your menu, with which foods you eat them and in what quantity.

In order to help you understand the topic of fat during weight loss, I will provide you with information based on my personal research and observations, obtained through studying weight loss books and the Internet.

It turns out that fats are simply necessary for losing weight, and their amount is individual for each person. I wish someone had told me this before.

The benefits of fat for the human body when losing weight:

• - they are a source of energy;
• - participate in the formation of neurons in the brain;
• - ensure the functioning of the immune system;
• - stimulate the release of bile during digestion;
• - promote the assimilation of vitamins and minerals;
• - The absorption of calcium in bones also occurs in combination with fats;
• - regulate the metabolic rate;
• - saturate the body and thus ensure the absence of hunger, which in turn does not provoke a person to overeat.

How to calculate the daily rate of fat for weight loss.

Nutritionists say that when losing weight, you need to reduce fat intake to 80 g per day. And the best solution to this question is to calculate the individual rate of consumed fats. There are several ways to help you do the calculations.

1st method.

If you are up to 165 cm tall, subtract 100;
If you are 166 - 175 cm tall, subtract 105;
Height over 175 cm, subtract 110.

The obtained calculation results will correspond to your norm of fat consumed per day while losing weight in grams.

2nd way.

I find this method more effective because you can eat different amounts of fat every day. This amount is calculated using the individual minimum daily allowance for each person and does not exceed 80 g of fat per day.

The minimum individual amount of fat can be calculated by multiplying your ideal weight by 0.8.

You can find out your ideal weight using Brock's formula by clicking on the link.

For example, your ideal weight is 65 kg.
65 * 0.8 = 52 g

Your minimum fat intake for weight loss is 52 g. If you create your daily diet with fat in the range of 52-80 g, this will be enough for comfortable weight loss, well-being and no hunger.

But, the benefits of fat are possible only with its correct use.

Good and bad fats.

What fats to use when losing weight, and which ones are better to limit or even exclude from your diet.

Conventionally, these substances can be divided into two types:

• vegetable
• and animal origin.

And in terms of its composition:

• for saturated fatty acids
• and unsaturated.

Saturated fat- remain solid at room temperature. To melt their contents, they must be well heated. It is for this reason that getting into the human body in a large number, they cause diseases of the cardiovascular system, causing an increase in blood cholesterol. Plus, eating saturated fat leads to obesity.

Saturated iron is found in meat, fish, eggs, and dairy products (lard, margarine, butter, cream, lard, etc.).
Very often they are used in fast foods, various baked goods, confectionery.

Therefore, people who want to stay healthy and slim try to exclude such foods from their diet. Meat, fish, eggs and dairy products are important for healthy development human body, therefore, they must be consumed in a certain amount and less fatty varieties should be chosen.

Unsaturated fats are found in vegetable oils (sunflower, olive and coconut oil, as well as in nuts and seeds). These fats are considered one of the most beneficial for the human body during various diets, since their insufficient intake harms the work of the digestive tract, nervous system, leads to a weakening of immunity, memory impairment and the development of atherosclerosis.

Summing up, I want to emphasize that fats during weight loss must be present in your daily diet. The main thing is to be able to understand products that contain useful (unsaturated) and harmful (saturated) fats, then your weight loss will be effective and will not harm your body.

When losing weight, fats should be consumed in the form of vegetable oils. Use olive, sunflower, linseed oil for dressing salads and cooking.
You also need to consider the receipt of fat through dairy products, meat, eggs and fish.

Use low-fat varieties of these products in your diet, since when 1 gram of fat is broken down, as much as 9 kilocalories are released. If these kilocalories are not consumed, they are deposited in the body in the form of fat reserves in the liver, subcutaneous fatty tissue, internal organs and other fat depots.

The diet of a losing weight person should not contain foods such as margarine, butter, various spreads and lard. You also need to exclude baked goods, confectionery, fast food, fatty sausages and fatty meats and fish.

When composing your dietary menu, do not forget about the quality and amount of fat in your daily diet. Remember that a low-fat diet leads to chronic hunger and can lead to a serious metabolic disorder.

We wish you to be healthy and slim!

Fats, carbohydrates and proteins are indispensable ingredients in our diet. But fats have become the slaves of many prejudices and conjectures. They scare those who want to lose weight and those who have recently decided to become a supporter of a healthy diet.

But is it worth it to be afraid of fats in food, and if so, which ones? Let's figure it out!

What are fats and what functions do they perform in the body?

Fats (triglycerides, lipids) are organic substances that are found in living organisms. They form the basis of the cell membrane and play a very important role in the body along with carbohydrates and proteins. Their main functions are:

Saturate the body with energy and improve well-being;

By creating membranes around the internal organs, they protect them from damage;

They prevent hypothermia, as they contribute to the preservation of heat in the body, which they do not pass well;

Improves the effect of fat-soluble vitamins A, D, E and K;

Stimulates the activity of the intestines and pancreas;

In addition, the brain cannot function without fats.

Types of fats

Fats are of vegetable and animal origin. Animal fats (bird and animal fats) are called saturated fat, whereas unsaturated fatty acids be contained in most vegetable oils.

Saturated Fat. They are solid components and are found mainly in animal food. Such fats are quickly absorbed without bile substances, so they are nutritious. If saturated fat is included in the diet in large quantities during low physical activity, it will be deposited in the body, causing weight gain and deterioration in physical fitness.

Saturated fats are categorized as stearic, myristic, and palmitic. Products with their presence are delicious and contain lecithin, vitamins A and D, and, of course, cholesterol. The latter is part of important cells in the body and is actively involved in the production of hormones. But if there is an excess of cholesterol in the body, the risk of occurrence diabetes mellitus, obesity and heart problems. The maximum amount of cholesterol is 300 mg per day.

Fats of animal origin should be consumed at any age for energy and full development of the body. However, we must not forget that excessive intake of saturated fats in the body can lead to the development of such diseases: obesity, cardiovascular diseases, diabetes, etc.

Foods containing saturated fat:

Meat (including heart and liver)

Milk products;

Chocolate products.

Unsaturated fat. Such lipids are found mainly in plant foods and fish. They are quite easy to oxidize and may lose their properties after heat treatment. Experts recommend consuming raw foods with unsaturated fats. This group is subdivided into polyunsaturated and monounsaturated fatty acids. The first type includes components that are involved in the metabolism and the formation of healthy cells. Polyunsaturated fats contained in nuts and oils vegetable origin . Monounsaturated substances reduce cholesterol levels in the body. Most of them are contained in fish oil, olive and sesame oils.

Foods containing unsaturated fats:

- (olive, sunflower, corn, linseed, etc.);

Nuts (almonds, cashews, walnuts, pistachios);

- (mackerel, herring, salmon, tuna, herring, trout, etc.);

Avocado;

Poppy seeds;

Soya beans;

Fish fat;

Mustard seeds.

How to distinguish high-quality natural vegetable oil from counterfeit with harmful impurities?

In the case when the main constituent part of the fat is saturated acids, then the fat will be solid in terms of its state of aggregation. And if there are unsaturated acids, the fat will be liquid. It turns out if you have oil in front of you, which remains liquid even in the refrigerator, you can put your doubts aside - it has the highest concentration of unsaturated fatty acids.

Trans fats. In everyday life, it is customary to take trans fats as "bad" fats. They are a type of unsaturated fat, but we decided to cover them separately. Trans fats are modified components. In fact, these are artificially synthesized oils. Scientists have shown that regular consumption of foods containing trans fats can increase the risk of obesity, heart and vascular disease, and a deterioration in metabolism. It is not recommended to use them!

Products containing trans fats:

Fast food;

Frozen semi-finished products (cutlets, pizza, etc.);

Margarine;

Cakes;

Cracker;

Microwave popcorn (if hydrogenated fats are included);

Mayonnaise.

Daily Fat Intake

Experts say the body needs 35-50% of its calories daily, which are healthy fats.

In athletes, the daily fat intake may be higher, especially if the training is intense and systematic. On average, an adult needs to consume 50 g of animal fats and 30 g of vegetable fats, which will be 540 Kcal.

When does the need for saturated fat increase?

The body needs saturated fat the most when:

It is necessary to increase the elasticity of blood vessels;

Systematic sports training;

Intellectual loads;

The period of the SARS epidemic (to strengthen the immune system);

Hormonal disbalance.

When does the need for unsaturated fat increase?

Unsaturated fats are very necessary for the body in such cases:

In the cold season, when the body began to receive less nutrients;

During intense physical work;

Active growth during adolescence;

Exacerbation of diabetes mellitus;

Atherosclerosis.

What is the best oil to fry?

Sunflower and corn oils are the most unsuitable oils for thermal processing, as they emit carcinogens during frying. It is preferable to fry in olive oil - despite the fact that when heated it loses its beneficial properties, but does not become dangerous.

Sunflower and corn oils can only be used if they are not cooked. like frying or boiling. It is a simple chemical fact that something that is considered good for us turns into something that is not useful at all at standard frying temperatures.

Cold pressed olive and coconut oils produce much less aldehydes, just like butter. The reason is that these oils are rich in monounsaturated and saturated fatty acids, and they remain more stable when heated. In fact, saturated fatty acids hardly go through an oxidative reaction at all. Therefore, it is better to use olive oil for frying and other thermal processing - it is considered the most "compromise", since it contains about 76% of monounsaturated fats, 14% of saturated and only 10% of polyunsaturated fats - monounsaturated and saturated fats are more resistant to oxidation than polyunsaturated fats ...

Fats are an essential element for the full existence of the body. For them to be useful, you need to use them, taking into account your goals and lifestyle. Only dangerous trans fats should be eliminated from your diet.

Fat in foods - good or bad? It was hammered into our heads that foods high in animal fat are bad (heart and blood vessel problems), but at the same time we forget that it is fats that are responsible for skin smoothness, hair shine and for thermoregulation in our body. Just . Scientists have once again studied the data of various studies and came to a rather interesting conclusion: people who eat more fat than carbohydrates (even saturated fat), as a result, lose excess weight faster, and the risk of heart disease is reduced compared to those who monitor their diet and keep their fat intake to a minimum.

In general, this is a very controversial issue, and the point has not yet been put in it, therefore new hypotheses are considered and more and more new assumptions are made, usually beginning with the words "British scientists have established." So why not give one more theory a chance, especially since it looks pretty appetizing?

To begin with, let's remember that some types of polyunsaturated fats are useful.- these are linoleic (omega-6 fatty acids) and alpha-linolenic acids (omega-3). That is, it is already a million times vaunted red fish (omega-3) and vegetable oils (omega-6). But even saturated fats, which everyone scolds so amicably, have a useful function - they provide our body with energy. And cholesterol, for example, is part of cell membranes, and it participates in the production of vitamin D, sex hormones (estrogens, testosterone, progesterone), stress hormones (cortisol, aldosterone) and, most interestingly, it spurs the production of serotonin, which also known as the mood hormone. So the complete elimination of cholesterol from your food threatens you with at least a depressed mood.

Joshua Resnick / Shutterstock

So what else do the scientists say? And they say that earlier data were revised after a longer period, and studies showed a more complex picture. That is, not everything is as straightforward as it seems. People who ate less and more dietary fat also decreased the likelihood of acquiring cardiovascular disease while more effectively reducing their strategic stores of fat and.

The new study was funded by the National Institutes of Health. A group of 150 men and women of various races was assigned new diet which they had to adhere to for a year. This diet for weight loss limited the amount of fat or carbohydrates, but in no way affected the total amount of calories consumed, that is, the calorie content of the products was not limited in any way.

In the end, it turned out that you can lose weight by limiting yourself in the use of carbohydrates, but at the same time absolutely not pay attention to the number of calories received. This means that in order to lose weight, it is not at all painful to count the calories eaten. It is enough to keep track of what you eat and that's it. It's much easier.

This diet was popular in the 1970s, but it was heavily criticized because it was believed that a person was losing weight in the form of water, not fat, and cholesterol clogs blood vessels and creates problems in the form of heart disease. This was due to the fact that people on this diet ate too much dairy and meat products, which are high in saturated fat, that is, they did not control the amount and quality of fat. As a result, many nutritionists and doctors were and actively expressed their opinions.

Sukharevskyy Dmytro (nevodka) / Shutterstock

New research has shown that this is actually not the case. By the end of the experimental year, people in the low-carb group had lost an average of 8 pounds more than the low-fat group, had higher fat loss rates, and increased muscle mass, although none of the groups changed the amount. physical activity... The group on the low-fat diet lost not only fat but also muscle mass.

Dr. Mozaffarian noted that loss of muscle mass is a problem, as maintaining a balance of muscle and fat mass in our body is more important than losing weight.

The group on the low-carb diet was allowed to eat a lot of fatty foods, but these were mostly unsaturated fats: fish and. However, they were also allowed to eat other saturated fat foods, including red meat and cheese.

A typical diet consisted of an egg for breakfast, tuna salad for lunch, and a protein dinner: red meat, fish, pork, or tofu along with vegetables. It was suggested to cook with vegetable oils, but butter was allowed. As a result, they got about 13% of their daily calories from fat, mostly unsaturated.

The low-fat group consisted of high-starch cereals and grains. In doing so, they reduced their fat intake by 30%. The second group, on the other hand, increased their fat intake to 40%. Participants in both groups were also advised to eat more legumes and fresh fruits.

As a result, analyzes showed that in the group with a low-carb diet, the level of good cholesterol in the blood increased, and markers of inflammation and triglycerides (a type of fat circulating in human blood) decreased. These rates were better than those in the low-fat diet group. Another big plus for low-carb people is that they've been able to lower their risk estimates for Framingham, which calculates the risk of heart attack over the next 10 years.

Dr. Mozaffarian believes that it is necessary to gradually reduce the tantrum aimed at fat, and explain to people why these elements are important, while reducing the consumption of processed carbohydrates.

Conclusion: we need to analyze what we feed ourselves. We can avoid consuming whole milk or rummage through the entire rack of fermented milk products in search of low-fat cottage cheese or yogurt, but at the same time completely ignore the amount of sugar it contains. As one familiar trainer said, fat-free ≠ low-calorie. ;)

For many decades, those who were losing weight were afraid to eat foods high in fat. But fats are also different!

Fats alone (trans fats) increase the amount of bad cholesterol and cause diabetes. Others (unsaturated fats) help in strengthening the immune system and preventing cardiovascular disease.

In addition, healthy fats are also good for weight loss. Since they are involved in the secretion of hormones and contribute to rapid satiety.

The first benefits of exposure to the right fats can be seen in improving skin color and normalizing bowel function.

And when consumed regularly, they help reduce chronic pain and inflammation, as most foods that contain healthy fats are rich in powerful anti-inflammatories (omega-3s).

List of foods with healthy fats for weight loss

Fish fat

Eating this fat is important not only for weight loss, but for overall health. Recently, a study by an Australian professor was completed, which showed that the consumption of fish oil increases the effectiveness of training aimed at weight loss.

You can find this type of fat in large quantities in the liver of Atlantic cod, as well as halibut, sturgeon and salmon.

Salo

Many people mistakenly believe that this product is fatty and not good for the body. Yes, lard consists only of fats, but these are healthy fats that help you lose weight.

They contribute to the active burning of excess calories. Although, of course, you should not abuse this product: a small piece per day is enough.

Meat

Most of the grams of healthy fat can be found in pig meat. So, for 100 grams of such meat, there are 2 grams of fat. Of course, this is not a fatty pork cutlet, but a tenderloin of a young calf, properly steamed or in water.

By the way, eating a small amount of pig meat has a beneficial effect on the work of the cardiovascular system. It should be noted that the steamed pig is not only a source of monounsaturated fat, but also potassium and iron.

Nutritionists are inclined to believe that pig meat is healthier than white poultry meat. Of the healthy types of meat, you can also pay attention to lamb (young lamb). One hundred grams of the product contains 3.5 grams of fat.

Nuts

Anyone who counts calories knows that nuts are high in calories. But you can eat a handful a day. The product improves the functioning of the heart and blood vessels, suppresses the feeling of hunger.

Each type of nut is healthy in moderation, and all contain healthy fatty acids. So, 10 grams of pistachios contains 2 grams of healthy fat. In the same amount of walnuts of useful fat there will be 0.7 grams, and almonds - 3 grams, in hazelnuts - 4 grams, in 100 grams of pine nuts - 1.5 grams.

If your goal is to lose weight, it is better to choose pine nuts, which contain acid that suppresses hunger. Due to the copper content, hazelnuts have a beneficial effect on the absorption of iron by the body, pistachios reduce the level of bad cholesterol, as well.

Butter

All nutritionists agree that the most healthy oil is exactly olive. It retains the maximum useful properties, is an excellent antioxidant, has a great effect on the functioning of the body as a whole. There are 9 grams of healthy fats in a tablespoon of olive oil.

Flaxseed oil is also useful. But it has a special piquant flavor that not everyone likes. It is important to buy only cold-pressed oil, which contains the unsaturated fatty acids that are beneficial.

Avocado

10 grams of tender avocado pulp contains 1 gram of healthy fat. Moreover, the fruit itself is 75% vegetable fats. All fats are useful and necessary for a person for health and beauty.

Plus, the fruit pulp contains many vitamins and minerals. It is only important to eat avocado pulp exclusively raw. If you heat the product, then it will no longer be so useful.

Seeds

Many healthy fats can be found in soybeans or flax seeds. But it is important to consume these foods in strictly limited quantities.

bitter chocolate

Oddly enough, but the real one is a product to which nutritionists are more than lenient. It helps you lose weight and contains healthy fats, but it is important that the product is 70% or more cocoa.

100 grams of dark chocolate contains 32 grams of healthy fat (if chocolate contains nuts, this figure will be higher).

Hard cheese

In addition to the fact that high-quality cheese contains healthy fats, it also contains calcium and vitamins. The only thing to consider is the fact that when losing weight, you can eat only those cheeses whose fat content does not exceed 40%. Consider mozzarella, for example.

And a few more tips:

1. As beneficial as unsaturated fats are considered, their consumption must also be controlled. The daily allowance is 1 gram per 1 kg of your weight.
2. The less a product has been processed, the healthier it is. Give more preference to seeds, nuts, vegetables, and then fish, butter, cheese and other heat-treated foods.
3. Variety, variety and more variety! Each product contains a different ratio of fatty acids and its own supply of beneficial properties.

Introduce healthy fats from the right sources and overweight will melt like snow in spring.