Fats are an important part of a healthy diet. Our body needs fat for optimal functioning.

 

In this article, you will find the 6 most important things about the “Good” Fats and the “Bad” Fats, what foods contain “good” and “bad” fats, and also 5 tips about how you can adopt a healthy diet.

 

1.  Why we need fat

 

Fats play several important roles in the body. Without fat, the body could not function.

 

Fats are a very concentrated source of energy, protect vital organs, help maintain proper body temperature, provide the necessary intake of vitamins A (9 Health Benefits of Vitamins A), D (HERE), E and K, maintain strong immune system due to high content of essential fatty acids and participate in cognitive processes from the brain.

 

 

2.  How fats are transformed into energy by the body

 

The body is able to extract energy from everything we eat. Fats are a concentrated source of energy, providing about half of the energy we use daily.

 

During digestion and metabolism, the fats consumed are converted into fatty acids and glycerol, which are then absorbed into the blood.

 

When the body is given more fat than it should be, excess fat is stored in the cells for later use.

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3.  How you can burn excess fat from your body

 

Fat deposits made up of excess fat can be burned by determining the body to need more energy.

 

This means either reducing The Amount of Food Consumed, so as to force the body to use stored fat to obtain energy, or to put in physical effort HERE, HERE and HERE, which also requires energy.

 

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4.  The daily amount of fat needed by the body

 

Now that you understand why fats are so important for the proper functioning of the body, it is good to know also how much fat is recommended to consume daily. Ideally, 20-30% of the total calories consumed daily will come from fat.

 

One gram of fat contains 9 calories. Depending on your daily caloric intake you can calculate the amount of fat allowed.

 

For example, a person who consumes 2500 calories a day can consume around 500-750 calories from fat, and that means about 55-83 grams of fat daily.

 

Of course, it would be preferable for the fats consumed to be healthy, not trans fats, which we are not advised to consume.

 

 

5.  Body mass index and optimal level of fat stored by the body

 

Body mass index is determined by height and weight and is the one after which physicians guide when determining whether a person is overweight or not

 

Ladies

Performance athletes: 14 - 20% fat

Who practice sports: 21 – 24%

Normal: 25 - 31%

Obesity: over 32%

 

Men

Performance athletes: 6 - 13% fat

Who practice sports: 14 – 17%

Normal: 18 - 25%

Obesity: over 26%

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6.  The 2 big categories: “Good” Fats and “Bad” Fats

 

The problem is what kind of fat you give to your body because, besides fattening, they deposit around the organs, affecting their functioning, on the blood vessels, leading to vascular accidents and neoxygenation of the brain and organs, as well as influencing brain activity.

 

Not all fats are bad. There are also good ones.

Some fats are good for us, while others should be avoided at all costs. How do we know which are good and which are bad and why?

 

"Good" fats are Unsaturated Fats and are able to maintain a healthy heart, they are divided into Monounsaturated and Polyunsaturated fats.

 

"Bad" fats are Saturated and Trans fats and can increase the level of cholesterol in the blood.

 

Let's take one by one, the two big categories and detail them a bit.

 

 

THE "GOOD" FATS

https://lh3.googleusercontent.com/RXYijP5kaUYt9RJkcDNsJqNg1_7STkQeBlWOU5HwZQjGykicLXmUoSMFpcVbM8AUZ7cJ4m8WOYi-7htUvPEoDWNtNk4fJyyKPFMM8NMJfwRdYBZY1xdBeEVdmkYBdqMxHpSsAluM *This post contains Affiliate Links

 

The "good" fats are the ones that do real wonders for human health.

 

This is why, even if you have decided to take a Weight Loss Cure HERE and HERE or want to Maintain your Figure, you should not give up these fats, because they give you energy, prevent Obesity and take care of the good functioning of the heart.

 

Then, the "good" fats help assimilate fat-soluble vitamins, it's about vitamins A, D, E and K.

 

I think you have often read or heard that, especially, the tomatoes and carrots are consumed in the form of salads where oil is always put.

 

Last but not least, "good" fats improve blood cholesterol levels.

 

The "good" or unsaturated fats are found in products obtained from vegetable sources such as corn oils, soybeans, olives, sunflower, then, in nuts, peanuts, seeds, almonds.

 

Below is a list of foods that contain "good" fats and which we must introduce, with moderation, into our diet.

 

The monounsaturated fats can be found in:

• Olive oil

• Canola oil

• Rapeseed oil

• Sunflower oil

• Sesame oil

• Avocado

• Olives

• Nuts, almonds, peanuts, cashews

• Peanut butter

 

Polyunsaturated fats are in:

• Soybean oil

• Corn oil

• Sunflower, sesame, pumpkin and flax seeds

• Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)

• Soy milk

• Tofu

 

THE "BAD" FATS

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The "bad" fats or saturated fats are mostly of animal origin.

 

Although they are the most unhealthy, they are the most consumed by both children and adults.

 

The "bad" fats, which have a negative effect on the body, increase the level of cholesterol, which is why it is recommended to reduce the consumption of saturated fats, but not the total ban.

 

Excessive consumption leads to all the effects mentioned above plus deficiencies of memory and learning, leading to neurodegenerative diseases such as Alzheimer's and Parkinson's, but also promotes the emergence of type 2 diabetes through the development of insulin resistance.

 

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Below is a list of foods that contain "bad" fats and which we should avoid as much as possible.

 

Saturated fats are in:

• Chicken skin

• Beef, lamb, pork meet

• Dairy products such as milk, cream, cheese, butter, ice cream

• Coconut oil

• Palm oil

• Lard

 

Trans fats are found in:

• Fried foods, especially fast foods (French fries, donuts)

• Semi-prepared products

• Pastry and cake shops products from the trade (cakes, candies, pies, biscuits, powders for the preparation of creams, puddings, pancakes, certain ice creams)

• Spreadable margarine

• Popcorn microwave ready

• Chocolate bars

 

Tips for a healthy diet:

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  1. Reduce or completely eliminate red meat: pork, beef; Replace it with Fish or chicken (without skin) or fatty fish, such as mackerel, herring or fresh tuna.

 

  1. Avoid high-fat dairy products. Choose low-fat (1.5%) or low-fat (1%) cheese and yogurts.

 

  1. Learn to read the labels of the products you buy. Notice the fat content on the food packaging. Choose the ones with the lowest fat content or the lowest saturated fat level.

 

  1. Change your diet and consume as much good fat as you can: nuts and seeds, avocado, fish. Eat fewer biscuits, pastries, and cakes.

 

  1. Add as many vegetables and Fresh Fruits or dried fruits to your diet.

 

I hope this information about good and bad fats will be helpful for you.

 

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Fats are an important part of a healthy diet. Our body needs fat for optimal functioning.  In this article, you will find the 6 most important things about the “Good” Fats and the “Bad” Fats, what foods contain “good” and “bad” fats #Health #”Good” Fats vs “Bad” Fats” 6 Things You Really Need To Know
14 February 2020
"GOOD" FATS VS "BAD" FATS: 6 THINGS YOU REALLY NEED TO KNOW

Aliquando deterruisset mea ne.

Nec unum cetero id. Ne cum debitis accommodare. Mel omnes facilisis

Aliquando deterruisset mea ne.

Nec unum cetero id. Ne cum debitis accommodare. Mel omnes facilisis

Aliquando deterruisset mea ne. Nec unum cetero id. Ne cum debitis accommodare. Mel omnes facilisis

To accept yourself doesn’t mean to remain as you are, but it means committing yourself to work for change. You need to realize that all the weight is on your shoulders, you are the only person responsible.

 

Can you do that tomorrow? are you ready? if not, what do you do to prepare for this?

 

Did anyone say it's easy? It's hard and challenging, but the day you will be responsible and you will not look anymore for excuses, will be the start that will lead you to reach the goals.

 

Sports without a balanced diet it’s not possible! they are in close communion, so: eat healthily, do sports, rest, hydrate properly, and all this mix will lead to the building of a harmonious body.

HEALTHY EATING

 

DISCLAIMER

 

The contents displayed on this public blog Birdy’s Health Dose including text, graphics, and other related content materials are intended for educational purposes only. The content is not intended to substitute professional medical care, advice or treatment

 

 

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Hi guys, I’m Raoul,  I am a full-time blogger, fitness enthusiast, and nutrition fanatic, leading a healthy lifestyle. Balance is the key and my aim is to help others reach their health and weight loss goals and achieve things they never believed they would. Check out my About Me  page to see more about how I can help YOU reach your goals.

contact@birdyshealthdose.com 

 

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*DISCLAIMER

 

The contents displayed on this public blog Birdys Health Dose including text, graphics, and other related content materials are intended for educational purposes only. The content is not intended to substitute professional medical care, advice or treatment

 

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