The debate about the benefits of fat, their content, or damage to. Now it is known that it is very important not only how much fat we should get on with the food, but more importantly, what is the type of fat we should choose. You need to know what they are useful for losing weight, how fat can help to speed up weight loss. The main fat features and benefits: provides the energy to carry out termoregulation, the protective function of the cell membrane. In the composition of the essential fatty acids – linoleic (Omega-6) and alpha-linolenic (Omega-3) source (important in the process of inflammation, blood clotting, and brain development), provides the body hormones, bile salts, fat-vitamins-A, D, E, K. These thinks improves their uptake, gives food organoleptic characteristics of taste, smell, to prolong the feeling of satiety.
The types of fat
Monounsaturated fatty acids at room temperature is a liquid consistency. The main sources of rapeseed, olive oil, ground nuts, olives, nuts, and avocado. Effect: it can reduce LDL (bad cholesterol) and increase HDL (good cholesterol) in the blood.
Polyunsaturated fatty acids: at room temperature is a liquid consistency. The main sources in safflower, Sesame, corn, cotton, soybean oil, grains, fish. Effect: reduces LDL (the bad cholesterol) and increase HDL (good cholesterol) in the blood.
Fatty acids are necessary for the proper functioning of all our body systems (e.g., respiratory, circulatory, and central nervous systems, etc.).
There are two main polyunsaturated fatty acids – Omega-3 and Omega-6. Also known as essential fatty acids, which our body does not produce itself, and it is necessary to get food or food supplements. Omega-3 and Omega-6 are important for brain development, functions of the immune system and blood pressure. -It is recommended to get the 1-2 grams of polyunsaturated fatty acids.
Omega-3 fatty acids
Omega 3 fatty acids (alpha-linolenic acid) is an essential fatty acid, which is a very important part of the functions of the brain and the heart-vascular diseases prevention. Research confirms the benefits of Omega-3 fatty acids in these diseases:
|Asthma||Elevated cholesterol levels in the blood|
|Diabet||Elevated blood pressure|
|Some forms of cancer||Macular degeneration|
|Diseases of the skin||Digestive disorders|
Natural Omega-3 sources:
|Grains||Wheat germ oil|
|Brazilian nuts||Green leafy vegetables|
|Mustard seeds||Walnuts and its oil|
|Pumpkin seeds||Flax seed oil|
|Chia seeds oil||Hemp oil|
|Fish (Herring, salmon, sardines, mackerel)||Fish oil|
Omega-6 fatty acids
Omega-6 fatty acids (linoleic acid) in combination with Omega-3 fatty acids to provide significant health benefits when there is an appropriate ratio i.e.-2 (Omega-6): 1 (Omega-3). Unfortunately, at this time most of the current nutrition of this ratio in excess of 15 times more Omega-6 and the medical profession warns that. Bad Omega-3 and Omega-6 ratio can be dangerous to health. Omega-6 fatty acids in the brain and heart functions įtins are important to maintain, and normal growth and development. The best sources of Omega-6 fats are seeds, nuts, grains, green leafy vegetables – lettuce, broccoli, kale and vegetable oils (cold pressed).
Natural sources of Omega-6:
|Olive oil||Sunflower oil|
|Soya-bean oil||Primula oil|
|Hemp oil||Wheat germ|
|Chia seeds oil||Pumpkin seeds|
|Safflower oil||Nuts and seeds|
|Korn oil||Borage oil|
EPA and DHA
If introduced in Omega-3 fatty acids in our body (in certain enzymes) are converted to Eicosapentaenoic (EPA) and Docosahexaenoic (DHA) fatty acids, which are produced biologically active substances – eukasanoid. EPA and DHA essential baby brain development and functions. At the time of research, it is noted that DHA deficiency linked to Alzheimer’s disease, attention disorders, phenylketonuria, cystic fibrosis and other diseases.
Saturated fatty acids:
At room temperature the solid consistency.
The main sources of meat, animal fats, dairy products, eggs, some vegetable products, cocoa butter, palm oil, coconut walnut. Effect: increases the overall fat content of LDL (bad cholesterol) and lowers HDL (good cholesterol) in the blood.
Solid or semi-solid at room temperature consistency.
The main sources of margarine (up to 15% of trans-fatty acid), vegetable fats, hydrogenated or partially hydrogenated vegetable oils. Processed foods and vegetable oils have been even up to 80% of trans-fatty acids. Effect: increases LDL (bad cholesterol) and lowers HDL (good cholesterol) in the blood, increases the risk of have a cardiovascular disease. For example, a medium-sized doughnut has about 3.2 g, and fries a large portion, cooked to about 6.8 g of trans-fatty acids.
The World Health Organization (WHO) recommends that, of the total quantity per day trans-fatty acids are used as far as possible, up to 1% or even less. For example, if the total amount of per-hour reaches 2,000 kcal, trans-fats could lead to 2 g and less.
The WHO recommends that adults overall fat content up to 30% of the energy value of the food intake of food, of which saturated fatty acids-≤ 10% of polyunsaturated in 6-10%, linoleic – 5-8% alpha-linolenic acid in 1-2%. The remaining percentage the difference between the total fat content, and other fatty acids. Less than 20% of the total fat content of the food energy intake of food, increases the risk that there will be insufficient vit. (E) the necessary and essential, fatty acids in the body.
The low-fat, the diet compared to the usual fat content of the diet, reduce weight, does not, therefore, in order to lose and maintain a healthy weight. It is recommended to reduce the overall quantity of per day, and increase physical activity.
When losing weight eat more fatty marine fish. This is one more way how to lose weight fast.