Most people think that removing fat from nutrition is one of the first steps for weight loss. But the body needs fats, in certain quantities. They contain more calories per gram than carbohydrates and proteins and therefore are generally not desirable in diets. The reality is a bit different because it is proven that excluding fats can bring more harm than benefit. It can cause vitamin A, D, E and K deficiency, which can be very harmful for the production of hormones in the body. On the other hand, if you reduce fat, there is a possibility that you will bring in more unhealthy sugars and products.
Monounsaturated & polyunsaturated fats
They give energy to the body, keeps skin and hair healthy, promotes absorption of certain vitamins, and maintains body heat. Nutrition rich in saturated fats – found in products of animal origin and some vegetable oils – can lead to heart problems, while moderate amounts of unsaturated fats are good for your heart. Unsaturated fats – like monounsaturated and polyunsaturated are the right choice. Polyunsaturated include the famous omega 3 and omega 6 fatty acids that are indispensable to our body. Also help lower cholesterol, while monounsaturated fats raise the level of “good” cholesterol and lower the level of “bad.”
An adult should bring about 20 to 35 percent of calories fat every day, of which less than 10 percent should be in saturated ones, advise nutritionists. One gram of it contains nine calories, and from 2,000 calories per day, you need to bring between 400 and 700 calories a day, which means between 44 and 78 grams of.
Unsaturated fats can be found in the following foods
Avocado
Half of the avocados contain 15 grams of fat, and almost 10 grams of it are monounsaturated fats (and two grams of polyunsaturated). Put it in your sandwich instead of mayonnaise.
Almonds
Most bone fruits contain healthy fats, but almonds have the least chlorine. Only 30 grams of almonds contain 14 grams, nine monounsaturated and 3,5 polyunsaturated.
Salmon
Salmon, tuna, mackerel, and sardines contain healthy fats. Hold wild salmon – 90 grams contains nine grams of fat, 4 grams monounsaturated and 2.5 grams of polyunsaturated fat.
Olives
Insert 10 olives in the salad, and you will get 5 grams of fat. If you do not like olives, olive oil is a good alternative – a spoon contains about 13 grams of fat, 10 monounsaturated and 1.5 polyunsaturated.
Linseed
One spoon of linseed (you can add to salads, soups, yogurt, etc.) contains four grams of fat, 1 gram of monounsaturated and 3 grams of polyunsaturated. Besides, the flax seed contains antioxidants, which in the flax range are 70 to 800 times more than in all other plants.
Eggs
One large egg contains about five grams of fat, about two grams of monounsaturated and one gram of polyunsaturated.
