Fat – Guide to Stay Healthy And Lose Weight Naturally

Fat are the part of the structure of every cell membrane of our body.

It provides various essential fatty acids for proper body function. It provides energy for our daily activity.

Sometimes we are in misconceptions that, fats are reasons that increase weight. But there are certain types of bad and good fats.

To lose weight and stay healthy you should know about fats in detail.

According to ACSM, a person should eat: 95 g for men and 70 g for women. An athlete can eat 56-69 g in their diet.

Bad fats

1. Saturated Fats

Saturated fats are known as bad. It mostly comes from animal and products made from palm oils.

It is very harmful to health. It increases cholesterol levels that affect heart health.

It risks for cardiovascular disease. It is also known to increase the chance of type 2 diabetes.(1, 2, 3)

Guideline Daily Amount of Saturated fat is 30 g for men and 20 g for women.

Sources

• Red Meat, poultry, egg yolk.
• Dairy products, butter, cheese, milk.
• Palm oil, vegetable oil, coconut oil and cocoa butter.

 2. Trans Fats

Trans fat is most harmful.

Trans fat is available in meat but in small quantity. It is mostly made artificially in large quantity during hydrogenation of oil.

Trans fat is commercially prepared by hydrogenation of vegetable oil. It is very harmful to health.

It promotes fat deposition in the body and increases weight eaten even in small quantity.(4, 5, 6)

It raises LDL cholesterol (Bad cholesterol) and lowers HDL cholesterol (Good cholesterol). Thus, it increases the risk of heart attack and stroke.(7, 8,)

It increases the risk of diabetes. (19)

Guideline Daily Amount only recommends a roughly 5 g.

Sources

• Low fat spread cakes, ice cream, pastries, pie.
• Biscuits, cereal bars, dessert, puddings, fried foods, bakery products.
• Candy bar packaged snack food.

Good fats

1. Monounsaturated fats

Monounsaturated fat is a healthy option. It has healthy effects on health.

It lowers LDL cholesterol (Bad cholesterol) levels without affecting HDL cholesterol (Good Cholesterol).

It improves heart health. It also helps to reduce the chance of diabetes. (9)

A total 12% of total calorie is recommended by the Department of Health.

Sources 

• Olive, olive oil, soya oil.
• Avocados, peanut, peanut butter, sunflower and sesame seed.

2. Polyunsaturated fats

Polyunsaturated fat is also healthy . It is required in small quantity for the proper functioning of the body.

It is proved to reduce heart disease and stroke. It is also beneficial for proper body function. It also promotes proper development of the body.

Omega 3, Omega 6 and Omega 9 are the polyunsaturated fatty acids. Maximum, 10% of total calorie, can be consumed as the diet regulated by the Department of Health.

For more health benefits refer – Omega 3 and Omega 6 Health Benefits.

Sources 

• Nut, seeds.
• Sunflower oil, safflower oil, olive oil, corn oil.
• Fish and poultry.

So we can conclude that consuming fatty foods are not always harmful.

It will be harmful if we exceed the required quantity of bad fats. So take care of your proper diet and always try to eat foods.

It not only helps you to lose weight but also contribute to stay healthy.

Always include foods that are healthy such as various types of fruits, vegetables, nuts, fish, poultry, dairy products.

Fish are good sources so it should be consumed twice a week as recommended by the dietitian. It will provide all essential nutrients for normal growth and development.

If you are vegetarian then you should include dairy products and all varieties of vegetables. Cereals, nuts are a good option for vegetarian.

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