Why fat is an essential component of the diet of any person. What does the body need fat for?

The foundation of a healthy diet is understanding the difference between bad and good fats how they act on the human body, how animal vegetable fats are really harmful to health.

Minimizing or cutting out fat is a major mistake many people make when starting a diet. Butter is replaced with margarine, whole milk - skimmed. Instead of fried, they start eating steam food. This is due to the connection that a person finds for himself between the fat consumed with food and the fat on the body.

This tactic is wrong. Fat-free foods are often more harmful than their counterparts. They are devoid of fat, but contain simple carbohydrates. A balanced and healthy diet requires the presence of fats, but only the right ones. It is impossible to exclude this important element from the diet.

Unsaturated and saturated fats

Fatty acids, which are fats, differ in the number of carbon atoms. Each fat of vegetable or animal origin is a mixture of dozens of fatty acids, the most common of which, to varying degrees, are five to seven.

The classification of fats, as a rule, has no connection with the number of carbon atoms. It is most often due to "saturation" with hydrogen atoms, that is, the absence or presence of free bonds. Trans fats are fatty acids with chemically identical but geometrically different formulas.

The value of fatty acids is determined by how they are absorbed and digested. Fats, the number of carbon atoms in which does not exceed 15, the body absorbs from the intestines, spends on metabolic processes. They make up a quarter of cow's milk, eighty percent of coconut oil.

Coconut fat is considered dietary due to the fact that it is difficult to convert into body fat. This quality makes palm refined oil, from which margarine is produced, quite dangerous. It is a trans fat that has a low amount of carbon oils and enters the bloodstream immediately, making it unhealthy.

Omega-3, -6 and -9

They are fatty acids having 18 carbon atoms, present in any kind of oil and fat, prevailing over other substances. Depending on the position of the double chain in the structure, they are Omega-3, -6 or -9.

The latter are considered neutral, occupying the second place in the body after Omega-6. They are present in olive, corn and avocado oils, egg yolks and beef tallow.

Omega-3 to Omega-6 Ratio

The balance of these two fatty acids is of paramount importance. Omega-3 is not synthesized in the body, but is necessary to maintain the immune system, the functioning of the cerebral cortex, and the implementation of metabolic processes. It is these fatty acids that are considered the most useful. Their positive effect on the body is reduced to a minimum in the presence of Omega-6.

The situation is aggravated by the fact that the concentration of Omega-3 in food is minimal. Half, and sometimes even a little more of the composition of corn and vegetable oils is omega-6. Therefore, as a result of cooking, their ratio is shifted, which leads to metabolic disorders.

Animal fat - good or bad?

The composition of animal fat is a combination of various fatty acids, the concentration of which depends on the nutrition of the animal. Cows kept in industrial conditions are given corn. This increases the percentage of Omega-6 in the resulting product. Therefore, the actual situation may differ from the table data.

Saturated animal fat is called palmitic acid. It contains 16 carbon atoms. Its excess in the diet provokes the development of many pathological conditions. Palmitic acid makes up 25-30% of the total fat content in butter, about 20-25% of egg yolk and beef fat.

Bad and good fats

Dangerous to health are corn and sunflower oils, the fat profile of which is 50-60 percent omega-6. Depending on what the animal is fed in industrial conditions, these fatty acids may be present in chicken and beef meat.

Oil from olives and avocados is more useful than analogues from sunflower and corn, as it contains Omega-9. It is best to fry food in coconut oil, which tolerates high temperatures well. Animal saturated fats become truly dangerous when abused and imbalanced in nutrition.

Conclusion

Oils and fats are important for metabolism and health. And in order to avoid numerous problems, you need to maintain a balance in the diet, be able to recognize the fat profile of the source of fat.

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Fat deposits on our body is a normal indicator of the protective reaction of the body. Not so much a defensive reaction as, more correctly, a natural survival mechanism. From time immemorial, it was fat that allowed a person, and indeed any living creature, to survive in severe cold, when it was necessary to wait out the time from harvest to the next. But today there is no such need, and fat still continues to accumulate. What is the mechanism of its deposition? How not to gain excess fat?

First of all, carbohydrates, especially simple sugars, are processed into fat cells. Of course, carbohydrates are necessary for the body, as well as many other substances. They are deposited in the muscles - and this is the main source of energy for strength work, and for any physical activity. But the most that can accumulate in muscle tissues is from 60 to 90 grams of carbohydrates, and another 70-80 grams can be deposited in the liver. There are no more "reservoirs" for their storage in our body. Therefore, if you use carbohydrates in excess of the norm, they will be transformed into body fat and "settle" in the abdomen, thighs, upper arms and legs, and in women - also in the chest area.

And fat can also be scooped from fat itself. Yes, our body also needs fats, especially the female body for the normal functioning of the hormonal and cardiovascular systems. But 1 gram of pure fat contains about 10 kcal. That is, in 100 grams of fat - already 1000 kcal, and this figure is already very close to the daily calorie intake of a losing weight person. Calories from fat are deposited by our body even easier and faster than calories from carbohydrates, since fat is difficult to break down, and as energy it will be wasted last.

Where is fat stored?

Many are accustomed to believing that fat is deposited only under the skin, because it is these deposits that are visible to us with the naked eye. Yes, indeed, most of it will accumulate here, but dermal fat is not only immediately under the skin, but also inside, enveloping the internal organs - this is necessary to maintain them in the right place and protect them. Such fat is called visceral or abdominal - because the most important internal organs are located in the abdomen and sternum. But if visceral fat is more than the required norm, it is already fraught with obesity, problems with the cardiovascular system, including heart attacks and strokes, blood clots in the vessels and varicose veins, diabetes and other serious diseases.

How to determine if there is a lot of internal fat?

As we said above, everyone has it in the body, because it is a necessity. Visually, abdominal fat can be recognized when you fail to remove the stomach by any means - it still bulges forward, pushing the abdominal muscles with it. Measure the waist - for a woman from 20 to 40 years old, who has a normal height-to-weight ratio, the waist should be about 70-80 cm in circumference. For a man with the same indicators - about 80-90 cm. If the volumes are larger, then visceral fat accumulates in the abdomen. But it is better to make a diagnosis of the body, or at least stand on the analyzer scales - they can almost accurately measure the percentage of internal fat in the body.

How to remove fat?

If getting rid of subcutaneous fat is not so difficult, then visceral fat will go slower and harder. But it is necessary to deal with its excess in order to maintain a healthy state of the body and the normal operation of all its systems. The first commandment is proper nutrition, and by no means physical activity. It is believed that success in losing weight depends on 50% of training, and 50% of nutrition. But in the fight against internal fat deposits, nutrition plays a role by as much as 70, or even 80%.

Be sure to start by counting calories. You can eat well, eating both proteins, and fats, and carbohydrates, but at the same time you need to reduce the calorie content of your diet and consume about 1500-1800 kcal per day for women, and about 2000-2300 for men. Of course, first of all, you should give up a large amount of fatty foods. The norm of fat in the body can be replenished with natural unrefined vegetable oils (olive, linseed, etc.) and sea fish (red trout, salmon, salmon). Minimize or completely discard simple and unhealthy carbohydrates (white sugar, sweets, carbonated drinks, packaged juices, pastries and white flour muffins), replacing them with complex and healthy ones - cereals and cereals, cereals, whole grain bread, fruits and dried fruits.

Movement is also important, especially aerobic exercise (cardio exercise), as it is they who provide an adequate supply of oxygen to the body. And oxygen is the main assistant in burning fat in cells. Walk more, run in the morning, swim, do aerobics or dance, jump rope, ride a bike, ski, snowboard, rollerblade, etc. It is desirable that the aerobic exercise lasts less than 30-40 minutes, since the first 20 minutes our body draws carbohydrates from the muscles, and only then the fat itself.

The delusion of many losing weight is the belief that the body does not need fat. This is far from true. Fats in the human body play a very important role. Without them, the normal functioning of organs and systems is completely impossible. Let's take a look at what functions they perform in the body.

So, about the fats we consume

Fats are a source of energy

Fat gives us energy. Such an energy level cannot be achieved by eating proteins and carbohydrates alone. One gram of fat provides us with nine calories. And proteins and carbohydrates provide only four calories. When we consume all the carbohydrates, the body begins to use the previously accumulated fat. Without a supply of fat, the body begins to literally eat itself, burning the tissues and muscles of our body. So, fats are necessary for us to obtain a long-term influx of energy.

Fats - help to better absorb vitamins

There are some essential vitamins, the process of assimilation of which will be impossible without the presence of fat in the body. Such vitamins as A, C, E, K, we must receive every day. These vitamins are fat-soluble, absorbed and absorbed by the body only in the presence of fat.

Fats control appetite

Fats help curb excessive appetite. Of course, this only applies to healthy fats, not fats that make us gain weight. Fats remain in our stomach for a long time, which allows us to stay full longer. Absolutely any diet should include fats to control appetite.

Now let's talk about the fats accumulated by our body

Fats - have a warming effect

Fat helps keep us warm and keeps us warm. Now, of course, we have warm houses and warm clothes, and it would seem that this function is useless. But this is by no means the case, we always need it. In addition, fat protects organs and bones from shock. A large percentage of fat in the body is not the norm and is in no way useful for the body, it should be disposed of. The optimal fat content in the human body should not exceed 15%.

Fats - essential for movement

If we didn't have body fat, we wouldn't be able to move. Fat acts as a conductor through the nerve fibers of the body, provides isolation of these fibers for faster passage of nerve impulses that come from the brain.

Fat - provides transportation of substances

Fat is essential for efficient transport of nutrients in the body. Also, fat is needed to build the necessary elements in the body. It helps create many vital human hormones, such as testosterone. Fat maintains the body's immune functions. All these processes occur at a microscopic level, and we do not feel them in any way, but fat plays a very important role in a healthy human life.

Until recently, it was believed that fats are harmful to health and especially to the figure. Many who refused to consume fat over time noticed a deterioration in vitality, appearance and weight not only did not go away, but also increased. Over time, scientists have proven that fats are different. There are fats that are needed, important and even necessary, they also contribute to weight loss.

Functions of fats

• Fats are involved in the construction of cell membranes, since the cell membrane is almost 30% lipids.
• Brain tissue is 60% fat. For the full functioning of the brain to the body
• Fats are involved in the production of certain hormones. With a lack of fat, the hormonal and reproductive systems suffer
• Fats are necessary for the absorption of fat-soluble vitamins A and E. These vitamins are considered important for maintaining female beauty and attractiveness, they are called "vitamins of youth", these vitamins are not absorbed without fat, skin, nails, and hair suffer.

What are fats

Fats are:

• saturated (solid: fats of animals and birds);
• unsaturated (liquid: vegetable fats, fish, oils).

Unsaturated, in turn, are divided into polyunsaturated and monounsaturated.

Saturated (solid) fats are poorly absorbed and digested by the body. An excess of animal fats leads to the formation of "bad" cholesterol, increases the risk of atherosclerosis, cardiovascular disease and obesity. But you should not completely abandon saturated fats, as they are involved in metabolic processes.

Unsaturated fats are not deposited in the subcutaneous fat, they contribute to the breakdown of fats and weight loss. reduce the level of cholesterol in the blood, prevent its oxidation, prevent the appearance of atherosclerotic plaques on the vessels.

Polyunsaturated fatty acids found in sea fish, sunflower and flaxseed oils, walnuts. Products with polyunsaturated fatty acids protect cell membranes from destruction and oxidation, improve blood counts, regulate fat metabolism, normalize and regulate the production of serotonin (the hormone of joy).

Monounsaturated fats (olive oil, peanuts, avocados, almonds) contribute to weight loss, despite their relatively high calorie content. It is important to observe the allowable daily portions: oils - 2 tablespoons, nuts - 30-40 grams, avocados - 1 fruit per day. Avocado contains L-carnitine, which is a fat burner and is well known for losing weight. It should be borne in mind that it operates under the condition of the presence of physical exertion.

Hello my dear girls. Today I decided to tell you about why fats are needed in the human body. Of course, in the first seconds after you read these words, you will think to yourself: what an absurdity, why might you need fat, if many of the women by all means and diets are trying, on the contrary, to get rid of it!?

But, girls, we will talk about completely different fats. About those without which our body cannot fully function. Today we will see with you which of them are the most necessary, from what they can be obtained, and what quantity can be considered optimal.

No matter how we scolded, fat is the main source of energy for our body. They come with food, and take an active part in metabolic processes. Of course, we need to distinguish healthy fats from those that harm our body and contribute to the development of diseases. Healthy fats perform the following functions:

• Energy function. Performing this function, they create fat deposits, which in turn serve as some kind of "ammunition", a reserve energy reserve for our body.
• Heat insulating function of fats. They protect our body from hypothermia in the cold season.
• protective function. Our internal organs are covered with a thin layer of fat, which allows them to be more protected.
• In addition, without them, the production of numerous hormones in the body is impossible.
• Our cells are 30% fat
• Absorption of vitamins A, D, E, K is impossible without fats. Few of us know that these are fat-soluble vitamins, and only in such an environment can they be absorbed by the body.
• For the full functioning of the brain, fats are also necessary, and, with a lack of this element in the brain cells, there is a threat of developing various diseases.

Healthy fats

As I said, fats are useful and not very. To begin with, let's see, by using which products you can get the useful things the body needs.

In scientific language, they are called unsaturated. And they are useful in many aspects:

• Reduce blood cholesterol levels
• They cleanse our blood vessels and restore their elasticity
• Normalize blood pressure
• Prevent the formation of blood clots
• They are an excellent prevention of strokes and heart attacks
• Accelerate bone recovery after fractures
• Improve the general condition of the ligaments

• Unrefined olive, sunflower and soybean oils. A huge amount of these fats contain linseed oil, rapeseed and cottonseed oils, fish oil.
• Almond
• Walnuts
• Seeds
• Peanut
• Cashew
• Olives
• poultry meat
• wild bird meat
• avocado fruit

Fat and excess weight

Now let's move on to the most unpleasant topic for us: fat, and excess weight that comes from eating fat. You and I know perfectly well that after eating food, our body automatically stores and hides in its hidden corners the fat contained in it, so to speak, for a rainy day. And you can’t explain to him that you are on a diet, and it’s not necessary to do this.

But, in fact, this is not entirely true, to be more precise, our body constantly needs energy, and it receives it from the food we eat.

Carbohydrates are the main source of energy. They break down very quickly, and release a large amount of energy. When we eat little carbohydrates, the body begins to take energy from stored fats, and the accumulation is not very intense.

Therefore, people who try to eat properly and balancedly do not suffer from excess weight, or they can easily regulate it.

But girls and women, exhausting themselves with all kinds of diets, cause disturbances in their body, and because of the aggressive environment that they create in it, the body begins to take revenge and accumulate all the fat that enters the body.

Saturated or unhealthy fats

Now let's talk about which foods contain saturated fats and harm our body. And they harm because they are solid, and are poorly absorbed by our body. And the consequences of this can be the most serious:

1. The first is an increase in the level of cholesterol in the blood. We all have heard this nasty word, and we know perfectly well that a large amount of it harms the body.
2. Secondly, they interfere with the process of splitting harmful fats, and contribute to their accumulation in the body. And all this leads to excess weight and dilated blood vessels.

Bad fats are found in the following foods:

• Mutton
• fatty beef
• Lard
• Palm oil
• egg yolks
• Milk, dairy products
• Chocolate
• Butter, coconut oil
• Shrimps and lobsters

Surely everyone was scared when they saw foods that we girls love very much on the list of unhealthy fats. Girls, there is no need to worry, because this is not about completely eliminating these products from the diet, I myself perfectly understand that without chocolate my life will lose color. It only talks about limiting their consumption to reasonable limits.

So, girls, we eat all sorts of sweets, but remember that each of them leaves its part in our body, and there is no guarantee that in a year we ourselves will not become like a delicious sweet donut.

Therefore, at every meal we know the measure, and at night we close the refrigerator with a lock, and give the keys to my husband, provided that under no pretext will he give it to us before 6 in the morning.

Signs of insufficient fat

Of course, an excess of fat is not good for us. But, if there is not enough of them, then our body will immediately sound the alarm. To understand that this is anxiety, you can by the following signs:

• The skin becomes dry and flaky because it lacks the moisture produced by healthy fats.
• Hair will start to fall out in large quantities
• Your lean body mass will drop dramatically
• You will become very intolerant of the cold.
• Very often, even the slightest blow will be accompanied by bruises.
• Your immune system weakens and you often get sick
• You have bad and long healing received, even the smallest wounds
• Constant feeling of tiredness and very slow recovery after exercise

Let's summarize

Well, girls, I hope that I was able to fully answer the question: “why do we need fats in our body?”. If not for them, we would have had a very hard time enduring the winter frosts, and would often get sick. Do you feel what a good excuse I gave you in case you are asked why you gained those extra pounds?