For the normal functioning of the digestive system, in addition to various vitamins and other nutritional components, the body needs regular intake of natural fats, which ensure its saturation for a long period of time.
These organic substances help to absorb valuable chemical elements, while improving metabolic processes, reducing the risk of developing cardiovascular pathologies.
Using a list of products containing healthy fats for cooking, a person can count on achieving the desired effect of losing weight and promoting health.
Why eat fats when dieting?
According to scientists in the field of medicine, the normal nutritious diet of healthy people should include about 30% of natural lipids. Moreover, these substances carry out a lot of various important functions.
- nutritional - in the role of a reserve of energy;
- transport - the breakdown of vitamins A, E, D, so that they are better absorbed and evenly distributed throughout the body;
- supporting thermal energy - favors the preservation of stability of normal body temperature, preventing freezing;
- protective - adipose tissue preserves organs, prevents the formation of damage by mechanical action;
- structural - substances are involved in the creation of plasma membranes containing cholesterol, which acts as a building material for brain cells and the nervous system;
- regulatory - assistance in the production of sex hormones, improving the functioning of the reproductive system.
Deficiency of food intake, including fatty acids, can cause the development of pathologies:
- deterioration of the structure of hair, nail plates, the condition of the skin;
- sleep disorder;
- decreased concentration of attention, memory, thinking;
- weakening of volitional behavior;
- increased nervousness, temper, manifestation of anger.
What fats are healthy?
Unsaturated fatty acids are most valuable for maintaining good health. These substances are not synthesized within the body, because there is a need for their receipt by eating certain foods.
There are 2 types of lipid compounds that have a beneficial effect on the functioning of organs and systems of human life:
The most valuable are monounsaturated fats, which have anti-inflammatory effects, reduce the likelihood of developing strokes and heart attacks, and promote the normal absorption of valuable chemicals. In addition, they are invaluable helpers in the quest to get rid of excess body weight.
Polyunsaturated fatty acids are divided into Omega-3 and Omega-6, which are of great benefit to the body. The positive effects of substances on brain, cardiac activity and the growth of healthy cells are especially valuable.
The effect of healthy fats on the body
Acting as the most important material for creating energy, lipids supply the body with fat-soluble vitamins and other chemical elements. Based on scientific medical research, a powerful effect on the maintenance of normal human life has been proven.
The main properties of lipids:
- strengthening the walls of blood vessels;
- a decrease in the likelihood of sclerotic plaque formation;
- improvement in conditions of emotional stress and psychological disorders;
- cancer prevention;
- restoration of thought processes;
- a positive effect on visual acuity;
- strengthening of hair follicles and nail plates.
Healthy Fats: Product List
The main products of fatty acids are:
- v fish of fatty varieties;
- v seafood;
- v vegetable oils;
- v meat;
- v crops;
- v nuts.
List of foods high in healthy fats:
- Cod liver;
- flax seeds;
- soya beans;
- olive, sunflower oil;
- hard cheese
- dark chocolate;
- chia seeds;
- whole milk;
- sunflower seeds.
Healthy Fat Slimming Fats: 7 Products
The chemical composition of fatty varieties of fish, as well as cod liver includes a large amount of omega-3 lipids, as well as provitamin D. Fish oil has a positive effect on brain activity, actively fights stress conditions, helps to eliminate skin problems, the structure of nail plates, and prevents loss hair.
Organic acids accelerate metabolic processes, helping to lose weight. To achieve the expected result, the use of the product in smoked and fried form should be excluded.
Meat is widely used as a beneficial component of various diets.
The most valuable properties of the product are:
- strengthening muscles and bone apparatus;
- strengthening immunity;
- good assimilation;
- improvement of the nervous system and blood formation;
- normalization of the thyroid gland.
Low-fat meat , especially young mutton and veal, contain a large number of monounsaturated fats and proteins, which contribute to the activation of the breakdown of adipose tissue in the body. Thanks to this, getting rid of extra pounds takes place.
Vegetable oils contain a significant amount of organic acids and other valuable chemical elements.
Their use in nutrition favors weight loss, positively affecting the functioning of the digestive tract and the metabolic system of the body.
Thanks to a complex of vitamins and minerals, chocolate is a powerful tool for maintaining human health.
The product helps to slow down the aging process, improve blood circulation, reduce the likelihood of developing pathologies of blood vessels and the heart, helps to reduce appetite and accelerate weight loss.
For weight loss, it is recommended to use chocolate with a cocoa content of 70% or higher.
Useful properties of nuts:
- a decrease in the likelihood of developing atherosclerosis;
- blood supply to the brain;
- reduction of negative symptoms in heart disease;
- activation of thinking.
Hard cheese also has beneficial qualities:
- digestion activation;
- replenishment of calcium deficiency;
- improved blood circulation;
- increased body tone;
- saturation of the body.
A popular absorber of fats, provided that the fruits are consumed raw, because organic acids are converted to toxins during heat treatment.
The rate of fat intake per day for weight loss
The amount of useful fats for weight loss is calculated by the body weight of a person.
With a normal weight of 1 kg, 1 gram of fatty acids is required, with an excess of weight - 0.8 g. In this case, you should not allow excessive calorie intake and take into account the level of carbohydrates and proteins in foods.
The right approach to the use of dietary foods saturated with healthy fatty acids will improve the body’s functionality, accelerate weight loss and replenish the missing energy.