Fat may be evil for people who want to lose weight. It is estimated that they want to smash fat into pieces. When eating, as long as you see the oil in the dish, you will rinse it in clear water several times before eating it safely. Almost all people who lose weight recognize that weight loss is to control the intake of carbohydrates. Fat is not eaten at all. This kind of fat is harmful. Fat, carbohydrates and protein are the three essential elements of human nutrition. They are indispensable. A scientific and reasonable intake of high-quality fats helps healthy weight loss.
Let's take a look at the fat in food. The fat in food is divided into saturated fat, unsaturated fat, trans fat and so on. Here, they are roughly divided into high-quality fats and bad fats. High-quality fats require that the content of saturated fatty acids not be too high, and the content of trans fatty acids and must not be too high. Bad fats mainly refer to fats with a high content of trans fatty acids. Common high-quality fat-containing foods in life include nut foods, full-fat dairy foods, red meat, eggs, etc. The bad fats are mostly processed fats, such as ham sausage, bacon, , fried Chicken, French fries, etc., and in fact, the vegetable oil we eat the most is not high-quality fat. It is recommended to eat less.
From a health perspective, if you completely stop eating fat in order to lose weight, what adverse reactions will your body have? First, due to the decrease in fat intake, the bile used to break down fat will be stored in the gallbladder for a long time and thicken, which may cause thickening of the gallbladder wall or gallstones; secondly, the decrease in fat intake may lead to severe vitamin deficiency, vitamin A , D, E and K are fat-soluble vitamins, mainly found in fatty foods, such as animal fat, including natural butter and lard, full-fat dairy products, animal liver and oily fish, etc. If the fat intake is too low Or fat can't be absorbed, it may lead to the lack of these vitamins. Finally, the balance of body cholesterol, blood sugar, and hormones all need the participation of fat. If the fat intake is too low, these indicators of the body will definitely be affected.
The above mainly explains the effect of fat on human health. If weight loss cannot even guarantee the most basic health, it is completely meaningless. Let’s talk about why scientifically reasonable intake of high-quality fat is more helpful. For weight loss.
First, generally in the process of weight loss, you will definitely skip fat, reduce carbohydrate intake, and choose highly saturated foods such as cereals, low-fat or non-fat foods, so that you can really control your calorie intake It's very good, but I have to face the dizziness and fatigue associated with low blood sugar and start to feel hungry less than one or two hours after eating. If a certain amount of high-quality fat intake is scientifically added to the diet, the effect will be different. Fat is not only a strong feeling of fullness, but the ketone body produced after burning fat can also suppress appetite and avoid retaliation caused by long-term suppression of hunger. Sexual diet.
Second, you must do aerobic exercise and strength training for weight loss. You control carbohydrates and cause dizziness, fatigue, and low blood sugar. How do you exercise? At this time, if you take in high-quality fat scientifically on the basis of controlling carbon water, it will not only provide enough energy for the body to do aerobic exercise and strength training, but also help repair bones and muscles.
Finally, I will share with you some foods containing high-quality fat, such as: red meat, natural butter, whole milk, egg yolk, coconut oil, palm oil, olive oil, fish meat, and so on.
