How much saturated fat can you eat per day. How much fat do you need per day to lose weight? Monounsaturated fatty acids

Hello, dear readers of the site site, in this article we will talk about fats, their varieties, how to distinguish between good and bad fats, and how they affect the process of losing weight in general.

We will understand the issues that relate to the use of fat for weight loss, and learn how to calculate the individual rate of consumption of these substances per day during the diet.

I want to start with another personal story of my weight loss, where I will tell you about the mistakes that I made and that prevented me from achieving my goals.

Having decided to lose weight, I revised my diet and first of all removed all kinds of fatty foods from it. I thought that they should be excluded as much as possible. She ate only vegetables, low-fat dairy products and allowed herself some fruit. At that time, I considered meat and fish products unsuitable for weight loss, since they contain fats. You may have recognized yourself here as well.

Within a week of my diet, I began to feel tired and irritated, and after two weeks my hunger was wolfish. I didn't understand why? Why didn't everything I ate make me feel full? But it turns out it's all about the fats that I threw out of my menu.

If you are faced with a similar problem, review your diet and especially pay attention to the content of fats in your menu, what foods you eat them with and in what quantity.

In order to help you understand the topic of fat during weight loss, I will provide you with information based on my personal research and observations, obtained by studying weight loss books and the Internet.

It turns out that fats are simply necessary for weight loss, and their amount is individual for each person. If only someone had told me this before.

The benefits of fats for the human body when losing weight:

- they are a source of energy;
- participate in the formation of brain neurons;
- ensure the functioning of the immune system;
- stimulate the release of bile during digestion;
- contribute to the absorption of vitamins and trace elements;
- the absorption of calcium in the bones also occurs in combination with fats;
- regulate the metabolic rate;
- saturate the body and this ensures the absence of hunger, which in turn does not provoke a person to overeat.

How to calculate daily fat intake for weight loss.

Nutritionists say that when losing weight, you need to reduce fat intake to 80 g per day. And the best solution to this issue is the calculation of the individual norm of consumed fats. There are several ways to help make calculations.

1st way.

With growth up to 165 cm, subtract 100;
If your height is 166 - 175 cm, subtract 105;
Height over 175 cm, subtract 110.

The results of the calculation will correspond to your rate of fat consumed per day when losing weight in grams.

2nd way.

I find this method to be more effective, since you can consume different amounts of fat daily. This amount is calculated using the individual minimum daily allowance of each person and does not exceed 80 g of fat per day.

The minimum individual amount of fat can be calculated by multiplying your ideal weight by 0.8.

You can find out your ideal weight using the Brocca formula by clicking on the link.

For example, your ideal weight is 65 kg.
65* 0.8=52 g

Your minimum fat intake for weight loss is 52 g. If you create your daily diet with the amount of fat in the range of 52-80 g, this will be enough for comfortable weight loss, good health and no hunger.

But, the benefits of fat are possible only with its proper use.

Good and bad fats.

Which fats to eat when losing weight, and which ones are better to limit or completely eliminate from your diet.

Conventionally, these substances can be divided into two types:

vegetable
and animal origin.

And in terms of composition:

for saturated fatty acids
and unsaturated.

Saturated fats- remain solid at room temperature. To melt their contents, they should be well heated. It is for this reason that when they enter the human body in large quantities, they cause diseases of the cardiovascular system, causing an increase in cholesterol in the blood. In addition, the consumption of saturated fat leads to obesity.

Saturated fats are found in meat, fish, eggs, and dairy products (lard, margarine, butter, cream, lard, etc.).
Very often they are used in fast foods, various pastries, confectionery.

Therefore, people who want to stay healthy and slim try to exclude such foods from their diet. Meat, fish, eggs and dairy products are important for the healthy development of the human body, so they must be consumed in a certain amount and choose less fatty varieties.

unsaturated fats found in vegetable oils (sunflower, olive and coconut oils, as well as in nuts and seeds). These fats are considered one of the most beneficial for the human body during various diets, since their insufficient intake harms the work of the gastrointestinal tract, the nervous system, leads to a weakened immune system, memory impairment and the development of atherosclerosis.

Summing up, I want to emphasize that fats during weight loss must be present in your daily diet. The main thing is to be able to understand products that contain healthy (unsaturated) and harmful (saturated) fats, then your weight loss will be effective and will not harm your body.

When losing weight, fats should be consumed in the form of vegetable oils. Use olive, sunflower, linseed oil for dressing salads and cooking.
You also need to consider getting fat through dairy products, meat, eggs and fish.

Use low-fat varieties of these products in your diet, as when breaking down 1 gram of fat, as many as 9 kilocalories are released. If these kilocalories are not consumed, they are deposited in the body in the form of fat reserves in the liver, subcutaneous adipose tissue, internal organs and other fat depots.

In the diet of a person who is losing weight, products such as margarine, butter, various spreads and lard should not be present. You also need to exclude pastries, confectionery, fast food, fatty sausages and fatty meats and fish.

When compiling your diet menu, do not forget about the quality and quantity of fat consumed in your daily diet. Remember that a low-fat diet leads to chronic hunger and can lead to a serious metabolic disorder.

We wish you to be healthy and slim!

So fat. It plays many important roles in our body. From how healthy our skin looks and how firm, supple and pleasant it feels to how well our hormones are, many of them are not produced when the percentage of body fat is too low.

In short, recently I have again changed the approach to food, to training, and in general to the psychological side of my fitness and my ideals of the female body. I am working on the mistakes that I have made and put up with my body. I’m thinking of making a material about these mistakes, but the main one lies in the terrible word “fat”.

How much fat should be in a healthy body

Namely: for a long time I did not get fat in the diet (on average, it turned out 30-40 g per day) and too zealously pursued a low percentage of fat in the body. Why this is very bad will be discussed in today's article. But if we talk about nutrition, today I try to eat at least 80-100 g of fat per day. And I deliberately increased the percentage of body fat from 18-19 to 21-23. Yes, at first it was unusual to perceive myself after 18%, but my priority is still health.

The idea of this article belongs to the guru in the field of health and healthy nutrition - Dr. Andrey Beloveshkin. Actually, the article was co-authored with him. More precisely, it was created by him in collaboration with me.

So fat. It plays many important roles in our body. From how healthy our skin looks and how firm, supple and pleasant it feels to how well our hormones are, many of them are not produced when the percentage of body fat is too low.

I have already touched on this topic: with a lack of fat in the body and fat in food, the first thing with suffers in the female body - this is the reproductive system and reproductive function. The body begins to save resources, and gradually disables the functions that it can do without and ... survive. And why should he think about procreation if he himself is now in danger? ..

Let's figure out why fats (both those that we eat and those that we wear on ourselves) need to be understood, forgiven and pardoned.

It is important to ensure that the external fat does not fall below the acceptable minimum.

As long as subcutaneous fat does not exceed the norm, it is good. Because fat produces special hormones that protect our heart and blood vessels. And, as I wrote above, there is a minimum of subcutaneous fat, without which the normal functioning of the hormonal and reproductive systems is impossible.

Subcutaneous fat is aesthetics, all the smooth curves and outlines of the female body. Without subcutaneous fat, the body becomes senile-male: rough, dry, angular, with translucent bones and muscle bundles. A certain supply of subcutaneous fat is also needed for the “calm” of the body. When the body is under stress, it is concerned with only one thing: to survive. Therefore, it begins to push fat into the liver, into the heart, into the walls of blood vessels.

You can measure subcutaneous fat scientifically - by measuring the thickness of the folds in different places. You can try to control through the numbers on the scales (but here is a nuance: it is impossible to determine the percentage of fat and dry mass).

I have long come to the conclusion that the easiest and most reliable way is a mirror. You undress, stand in front of a full-length mirror and ... look. No, not in the vein of “Fu, I'm fat!”, But you adequately consider everything that hangs or does not hang down.

If there is too much adipose tissue in the body, it will give out folds, tuberosity, cellulite, abdomen, axillary and patella ridges. Yes, and in general, so-so general view. If it doesn't hang anywhere, then everything is in order. Veins, protruding tendons, cubes and individual bundles of muscles are a sure sign that there is not enough fat. And you are at risk. Yes, yes, that's what I'm saying. You didn't think so. No belly wreaths. No dry muscles. I really want children in the future, to be honest. And I really don’t want problems with the hormonal background.

Therefore, let the dry bodies remain for the fitonies who are trying to make money on this. People who want to stay healthy need to understand that artificially created excessive dryness of the body is not healthy. I emphasize: redundant. Lest you read this as an excuse for gluttony and obesity.

Speaking in numbers, 20-25% fat is the norm for a woman. The maximum excess fat is up to 15% excess body weight if it is subcutaneous fat (and not internal). When it falls below 9-10%, the body goes into a serious deficit, which causes the entire system to fail. For men, the critical threshold is lower - 4-6% body fat.

If you don't eat enough fat every day, your body will lose weight for a while, yes. It will please you. Only on the sly, our cunning and very smart body will slowly turn off the extra light so as not to waste energy, as it seems to it. And so that later you don’t have to work all your life to replace all your electrical wiring, it’s important not to come to this.

Experts recommend eating at least 1 gram per kilogram of body weight, but according to my feelings, the body still needs more. Especially the body, which, like mine, is constantly in motion and in mental labor. Therefore, today I try to eat 1.5-2 grams, depending on the intensity of the day. By the way, a diet rich in fats also saturates better. Therefore, after 1.5-2 hours there is no desire. And I want in 4 hours.

It is also important to control subcutaneous fat so that it does not fall below normal! When the level of subcutaneous fat is below 7%, women go into deficiency mode, hormonal failure and menstruation stops. With a prolonged absence of menstruation, the ability to give birth to a child is sharply reduced and leads to infertility. Men are also not so happy. With a low content of adipose tissue (4-6% of the total mass), testosterone production stops and libido decreases. Overrelief is the lot of professional bodybuilders and it is harmful. If you already wear a couple of extra pounds, then it's better to do it on the buttocks than in the liver.

Control the energy balance: income and consumption

Energy balance is the ratio of the number of calories we get from food to the calories we burn during exercise. The difference between the total calorie content of the diet and the calories that burn during exercise is the available energy, which the body can use to roam. More precisely, use it to maintain life and yourself.

Lately, I've been eating about 1700 kcal per day(and it's still not enough! but I'm working on an increase). Fortunately, I stopped eating at 1200 kcal. Because objectively, at my level of brain and physical activity, this is not enough. According to the most conservative estimates, one workout costs me 400 kcal. But this is according to the most modest - I can burn 800! But still, let's start from the average value of 400 kcal.

This means that for everything about everything my body has 1300 kcal per day. He can distribute it to his internal affairs and other goodies. There is such a thing as a basic need, or basic exchange. This is the minimum energy that we need just to live and function normally.. And do nothing about it. Just lie down. As you can see, even now, having increased the daily calorie content of the diet, I underfeed myself. But thanks to Dr. Beloveshkin, I already eat a lot more. Details - further.

If you do not give the body energy for basic needs, slowly but surely this will lead to problems.

How to find out your balance?

First we need to find out the percentage of body fat. My average body fat percentage now is - 23% (9 months ago it barely exceeded 18%, and now I look at those photos and understand: well, thin, well, a tomboy, no ass, only bones - so what?).

Fat can be calculated using special impedance scales, or a bioimpedance device. The percentage of fat can be calculated on a special calculator in different ways and choose the average.

Dry weight is calculated by the formula: lean body mass (fat free mass) = current weight - (current weight x current % body fat).

My weight today is 56 kg, and the proportion of fat is 0.23 (23%). I think for myself:

Dry weight = 56 - (56 x 0.23) = 43 kg.

The minimum available energy required is 30 kcal per kilogram of dry body weight. At a level below 30 kcal, your sex hormones will “fall in”, and if you drop to 25 kcal (the notorious almost 1200 kcal per day), the thyroid gland will most likely start to act up. After reducing to 20 kcal per kilogram, real problems with the head begin.

Optimal for a normal life, well-being, without a threat to health and almost without a threat to the figure - this is 40-45 kcal per kilogram of dry body weight (body weight without fat - we have already figured out how to count it above).

This means that for my 43 kilos dry weight, my caloric intake should not be less than 43 x 30 kcal/kg = 1290 kcal.. And that's just the minimum basic requirement! And for almost a year I gave so many calories to my poor body for life, work, and training ... Do not repeat! Although it is very easy to get hooked on a low-calorie needle, because it gives a quick result. At what cost is another question.

My base calorie optimum: 43 * 45 = 1935 kcal. Since I do not lie on the couch all day, then this figure must be multiplied by a correction factor depending on physical activity.

Many of you have seen this list, I'm sure:

1.2 = sedentary lifestyle, sedentary work, very little or no sports activities

1.3-1.4 = light activity (some daily activity + light exercise 1-3 times a week)

1.5-1.6 = average activity (training 3-5 times a week)

1.7-1.8 = high activity (active lifestyle and hard training 6-7 times a week)

1.9-2.0 = extremely high activity (sports lifestyle, physical labor, daily training, etc.).

I now have an average activity and a correction factor of 1.5. So my minimum is 1.5 * 1290 = 1935, and the optimum is 1935 * 1.5 = 2900 kcal. If we assume that now my daily calorie content is 1700 kcal, then my energy balance is negative (even taking into account the minimum requirement, more than 200 kcal are missing).

You can fix this by reducing the intensity (or frequency) of your workouts or by increasing the number of calories. Let's say in my case, adding two eggs (180 kcal) or one avocado (205 kcal) will help me. Or skipping half a workout (200 kcal) - and this will be enough to balance your energy balance. But I prefer to leave my gym as it is, and at the same time eat more.

To be honest, I’m already increasing calories, I don’t weigh food and don’t bother with accurate calorie counting - I just eat. And so good for the whole body, so calm. I'll watch a little more and then I'll tell you. But even visually there is a difference. By the way the skin looks all over the body, for example ...

Why is it important not to go negative for a long time? If the energy balance is negative, then the body goes into energy conservation (deficit) mode.

And here the action movie begins: the metabolism slows down, the work of the thyroid gland and sex hormones worsens, mood and energy drop, depressiveness and irritability appear. In addition, the body will still accumulate internal (bad) fat, sacrificing muscle.

Therefore, Andrei Beloveshkin strongly recommends: even when losing weight or maintaining our normal weight, we should not go beyond 30 kcal per kilogram of dry body weight for more than 2-3 days. In no case do not do as they advise: "eat less, train more." This will lead to the fact that you will reduce body weight, but increase the amount of bad (internal fat).

I’ll add from myself: be reasonable, don’t listen to those who advise you to live on one lettuce leaf and kill yourself in training. Treat your body with respect, and it will thank you. Do not gesture, otherwise the body will respond with even more tin. Restoring metabolism and hormonal levels, treating the reproductive system is long, difficult and costly in every sense.

Watch the amount of internal fat!

“The most dangerous is internal fat, which is hidden in the stomach. It disrupts the work of hormones, worsens mood, causes illness, weakness and chronic fatigue. Its excess provokes cravings for all sorts of addictions: from sweets to drugs and addictive relationships, ”says Andrey.

But the most unpleasant deceit lies elsewhere, friends. bad fat, which grows against the background of hunger strikes, drying, chronic overload and stress, can "melt" our body. Change its composition and kill the quality.

This means that disturbed sex hormones and stress hormones "reprogram" our fat cells.“Reprogrammed” fat begins to behave indecently, which leads to the appearance and strengthening of problem areas: we seem to be thin, but cellulite on the hips, buttocks and even calves blooms luxuriantly! And even more noticeable than before.

What does a normal average girl do in such a situation? Correctly! Nervous, starving, training until fainting and… the circle is repeated. And with each such circle, alas, our problem areas become more and more problematic, and cellulite appears even on the cheeks.

Twin studies have shown that only 20% of the accumulation of internal fat can be somehow explained by genes. Everything else is nutrition, lifestyle, bad habits. Bad fat is not so easy to see in the mirror, but even people with normal weight can have it: athletes, models, petite girls.

Now we will look at how to track the amount of internal fat and health status using ... tape measure. This block will be useful to those who are interested in a little self-examination, they say, how am I doing now?

The key in our study is the waist size. Almost all other indicators dance from it. After all, it is in the abdomen that the internal fat is hidden.

We take the tape. We give it into the hands of an experienced doctor Andrei Beloveshkin. We take one fitness blogger as a model and experimental subject. Who is not afraid to show you the whole truth of his body.

« Waist circumference should be measured midway between the lower edge of the lower rib and the top of the pelvic bones(as an option - in the narrowest place, usually at the level of the navel or slightly higher). When tightening, you should slightly stretch the tape, with an effort similar to lifting an empty mug. When measuring, the tape should be parallel to the floor. Stand still, arms at your sides, breathe calmly, measure as you exhale. Measure several times until there is a difference of no more than one centimeter, ”recommends Andrey.

Hip circumference can be measured at the widest part of the buttocks- we determine it visually, ”advises the doctor.

Neck circumference is measured at its narrowest point:

Thigh circumference - in its upper third:

My results: weight 56 kg, height 170 cm, waist 67 cm, hips 96 cm, neck 30 cm, belly height 17.5 cm, hip 55 cm. Fat percentage 23%.

1. Waist.

My waist is normal (67 centimeters). When I lose weight to 60, my hips deflate to 89, and this is already a boy's story - I'm still for femininity. The normal waist circumference for women is up to 75 (80) centimeters, from 80 to 88 centimeters is an increase in weight, over 88 is obesity. In men, normal parameters are up to 94 centimeters. A wide waist reduces your attractiveness and doubles your risk of premature death from any cause. This also applies to people with normal and low weight!

2. Hip-waist ratio.

My ratio is 67 x 96 = 0.70 (ideal).

“The ideal numbers are 0.7 (0.65-0.78) for women and no more than 0.9 for men. Normally, this index should be less than 0.85 for women and less than 1.0 for men. A good hip-to-waist ratio increases attractiveness, intelligence and libido, and reduces the risk of many diseases (cancer, infertility, diabetes). The hip-to-waist ratio is one of the best indicators of health, ”comments Andrey.

Immodestly I will add: mmmmm, bend!!!

3. Height to waist ratio

My ratio is 67 x 170 = 0.4 (excellent). The norm for this index is less than 0.5 for men and women.

4. Body shape index - an indicator of the risk of getting sick

The body shape index shows the relationship between waist circumference, height and weight. The formula is complicated, let's use a calculator. In addition to numbers, this index also gives a picture that shows where we are on the risk scale.

My body shape index is 0.0723 which is normal. At the same time, the calculator also calculates the relative risk. I have it equal to 0.76. This figure means that my risk of disease is less than the average (average risk = 1). The higher the number, the higher the risk of disease.

The circle on the graph is me / The further to the left and lower the circle is, the better. The higher and to the right - the more dangerous.

5. Conical index (K-index).

“The formula is complicated and I didn't find a calculator. Therefore, we divide the weight in kilograms by the height in meters, extract the square root from this (in the standard calculator, the sqrt button) and multiply it by 0.109.

0.109 x (square root of 56/1.7) = 0.63.

Then we divide the waist in meters by the resulting figure: 0.67 / 0, 63 \u003d 1.063.

So my conic index value is 1.063.

For men, the norm is a cone index of no more than 1.25, and for women - 1.18.

The higher the index, the more the person looks like a cylinder, and not like two cones converging at the waist. And the higher the risk.

8. Belly height.

My value: 17.5 cm (excellent). The norm is up to 25 centimeters.

“The height of the abdomen is the smallest distance between two horizontal lines: lying on the surface of the abdomen and touching the back vertebra. Measure with your back pressed to the floor and bending your knees, at the level of the sacrum. By the way, the height of the abdomen above 25 cm is the risk of developing Alzheimer's disease if you survive a heart attack at 50, ”says Andrey.

The conclusion suggests itself: I recognized the alarm signals of the body in time, returned an adequate amount of fat to the diet and fat under the skin. All my health markers are in excellent condition.

I stopped gesturing and testing the body for strength. I am very sensitive and attentive to him. I listen. I make sure not to dry out, but not to swim. And, as a small experiment showed, everything is not in vain. Health markers are normal, which means I can continue to live in peace. What do you wish!

I want to express my gratitude to Andrey for this article, for all the information that he collected.published.

Tatyana Kurbat, Andrey Beloveshkin

If you have any questions, ask them

In the fight against excess weight, the question is always relevant, how much fat you need to consume per day when losing weight. First of all, I would like to note that it is a mistake to consider weight gain solely as a merit of fat. In fact, carbohydrates are the main culprits of extra pounds, because the body, consuming them, does not have time to come to its senses, as they manage to be deposited in the form of fat.

Today we will try to figure out how many lipids you can consume per day so as not to get better, and also consider how there are harmful and healthy fats for weight loss.

Lipids, they are also fats, are organic compounds, the role of which is not easy to overestimate. Their main advantage is the energy function, which means the supply of calories to the body. Regarding the benefits of lipids, the following main points can be noted:

Since the human brain is 40% adipose tissue, it needs constant nourishment to ensure normal operation.
Fats are the precursors of all hormones. It follows that with their deficiency in the body, hormonal failure can occur.
Lipids contribute to the absorption of vitamins A, E and C. At the same time, they ensure the transport of nutrients through the cell membrane.
Fats provide a feeling of satiety.
They support human immunity and have anti-inflammatory functions.

Everything described is just the “tip of the iceberg” of the usefulness of lipids, and very truncated. Regarding how much fat you need to consume per day (to lose weight), health organizations recommend that you stick to the norm of 20-35% of total calories consumed. Separately, it is necessary to calculate the daily diet, which ensures weight loss for a specific person with individual parameters. Any online calculator can cope with this task, or you can make miscalculations yourself using the Muffin-Jeor formula. To determine the optimal volume (hereinafter referred to as OO), one should:

First of all, calculate the main exchange: 10 * weight + 6.25 * height - 5 * age - 161. For example, the main exchange in a 32-year-old man weighing 88 kg, height 165 cm will be: 10 * 88 + 6, 25 * 165 - 5 * 32 - 161 \u003d 1590.25 kcal.
The basal exchange must be multiplied by a suitable coefficient. If a person adheres to a sedentary lifestyle, then by 1.2, with little activity - by 1.375, with medium or high activity - by 1.550 or 1.735, respectively. So, our man goes in for sports 2 times a week. It follows from this: 1590.25 * 1.375 \u003d 2187 kcal. This is the diet in which he can maintain the existing weight.

However, if this person wants to safely lose weight for health, he needs to reduce the diet by 20-30%. The rate of lipids can be calculated using the following formula: Nl \u003d Diet (kcal) * 30 (%) / 100 (%) / 9 (kcal per 1 g of fat). It turns out that the man from the example needs to consume at least 72.9 g of fat per day.

Lipids are divided into 2 main groups:

Saturated.
Unsaturated.

The first group includes fats, the content of a lot of hydrogen in the chemical structure, due to which they are able to remain in solid form, regardless of the temperature regime. Therefore, when a person consumes saturated fats, the body is not able to fully digest them, which is why a certain amount of such compounds is deposited on the walls of the stomach, enters the blood, being converted from cholesterol. However, it is impossible to state unequivocally that saturated fats are harmful to the body, since in addition to harmful substances, they also bring useful vitamins.

Therefore, overweight people are advised to consume saturated fats in a limited amount. This group includes products such as meat, butter and palm oil. When making a choice, it is better to give preference to boiled meat dishes rather than butter.

Unsaturated lipids are considered more beneficial for the body. They, in turn, are divided into several subgroups:

fats with polyunsaturated fats;
lipids with monounsaturated acids.

The main difference between unsaturated fats is that they bring more useful elements to the body, which are able to be absorbed completely, not having time to add cholesterol. Also, healthy fats can stabilize blood sugar levels, provide satiety, speed up metabolism, burn calories, and favorably affect hormonal levels.

What and where are important fats?

Let's try to figure out which fats are important to include in daily diets:

Fish fat. The benefits of these lipids have been repeatedly proven, not only in the task of losing weight, but also for health in general. In addition, the consumption of fish oil increases the effectiveness of training. These fats are found in foods such as cod liver, halibut, salmon, sturgeon.
Many people first of all exclude fat from the diet if you need to say goodbye to being overweight. In fact, lard also contains useful lipids that promote weight loss. But still, it is not recommended to abuse this product, it is enough to eat a small piece during the day.
Meat. Piglet contains the highest amount of healthy fats. 100 g of such a product has only 2 g of fat. Of course, we are not talking about fatty pork, but about the meat of a young animal. In addition to healthy fats, this meat will bring iron and potassium to the body.
Nuts. Everyone knows about the high calorie content of this product, but this does not mean that they cannot be consumed. Nuts are able to improve the functioning of blood vessels and the heart, while providing a feeling of fullness. All nuts contain healthy lipids, for example, 10 g contains 2 g of healthy fat. Losing weight is better to give preference to pine nuts, because they satisfy hunger, contain less fat.
Oil. Losing weight is desirable to consume olive oil, because it contains a maximum of useful properties. In 1 st. l. contains 9 g of useful lipids. Linseed oil also works great.
Raw avocado. 10 g of this product contains 1 g of healthy fats. At the same time, most of the fruit consists of vegetable fats. In addition, avocado pulp contains many vitamins and minerals.
Seeds. A considerable amount of healthy fats contain flax seeds and soybeans.

When it comes to weight loss and diets, choosing the right menu for ourselves, we actively exclude foods rich in fats. However, nature does not give us anything for nothing, and if you completely eliminate the use of fats, you can only harm your health. Therefore, in order to ensure harmony and get rid of a couple of extra pounds, you need to competently approach the composition of your own. To do this, it is very important to know how much fat you need to eat per day in order to lose weight. There are several simple and affordable ways to do this.

How much fat should you eat per day?

No matter how much we strive for an ideal figure, it is not worth completely removing fat-rich foods from the diet. After all, they provide the body with energy metabolism, protection from adverse factors, participate in the structure of cells, help to keep warm and saturate the body with the necessary vitamins A, D, K, E.

To find out how much fat you need per day, you can be guided by a simple calculation. To begin with, the optimal weight is determined:

with a height of 165 cm and below, then subtract 100 from it;
from 166 to 175 cm, subtract 105;
175 cm or more, subtract 110.

Further, if you have a thin bone, subtract 10% from the figure obtained, if the bone is wide, add 10%. With the usual average physique, we leave everything as it is. We remember how much fat is needed per 1 kg of weight, this figure is 0.8 - 1 g. Thus, if the height is 165, the weight is 70 kg, and the optimal weight is 65 kg, then more fat is consumed, so you should adhere to the individual norm: 65 x 0.8 = 52 grams per day.

How many grams of fat do you need per day to lose weight?

Naturally, in such a process, it is necessary, first of all, to rely on the daily calorie intake. On average, a person needs 2000 kcal. To reduce weight, this figure must be reduced, which means that the amount of fat will also decrease. For effective, with regular physical activity, it is better to limit yourself to 1350 kcal per day. You can find out how many grams of fat you need per day to lose weight as follows.

It is known that of the total number of calories, 20 - 25% are fats. Therefore, their share in the daily norm is: (1350/100) * 25 = 337.5 kcal fat.

Given that there are 9 kcal per 1 g of fat, we can easily calculate how much fat you need per day to lose weight: 337.5 kcal / 9 kcal = 37.5 g fat per day.

Now the media, books and "gurus" fitness rampant scold fats . It is believed that saturated fatty acids, which a person receives along with meat and other animal products, are responsible for many diseases and pathologies. All sorts of low-grade Internet portals advise using various low-fat diets that simply depress human health. Of course, a low fat diet will not kill you, but your body will function much worse than it could, and especially when it comes to sports. Fats are needed both when gaining muscle mass. We will try to explain why. We will not go into the wilds of biochemistry, we will note only the main points. Fats (lipids) are classified into: Animals (conditionally harmful) - saturated. They have a solid form, but there are exceptions. Vegetable (conditionally useful) - unsaturated. In most cases, liquidThey differ in chemical structure, namely the type of bond, which in turn affects their structure: liquid or solid. It is believed that unsaturated fats are practically not deposited on the stomach, sides and other places of accumulation. The main reason for avoiding saturated fats is the fear of getting fat. It is not known where such information came from, but now even the media have picked up this topic. Most people began to deliberately reduce the amount of animal fats in the diet, just not to lose their current figure. It is enough to open any authoritative textbook on physiology in order to make sure that fats are never deposited in the depot immediately. Initially, any fat molecules eaten from the small intestine enter the lymphatic system, and not the bloodstream, as is commonly believed. This process is explained by the special priority of fats. Moving through the lymphatic system, these molecules fill the needs of the most important organs, including the heart, lungs and brain. Only after that, fat enters the general circulation and only with a clear excess is deposited in fat depots. Conventionally, having eaten 40-50 grams of saturated or unsaturated fat, you most likely will not put them off at the waist, since the body's needs for this nutrient are great, especially with intense physical and mental activity. It should be remembered that initially fats cover all the body's needs for lipids. And only the remains are stored in the form of fat on the sides and other problem areas. However, in most cases, a person does not receive even half of the norm of fats, as a result of which obesity of this type is not observed. Increasingly, carbohydrates are to blame. The most amazing thing is that the body cannot use stored fat in a reverse reaction, i.e. he cannot destroy it and let it through the lymphatic channels again. A rather paradoxical picture is observed: a person with a huge percentage of body fat cannot provide organs with a normal amount of lipids.

One of the most important functions of fats in the body is to maintain the stable functioning of nerve cells - neurons. Axons are connected to each nucleus of a neuron - a kind of wire through which an electrical signal is transmitted, i.e. nerve impulse. Of course, any “wire” must have an appropriate stroke, because whatever one may say, we have electricity in front of us, at least on a small scale. Special myelin constructions serve as a protective sheath. An interesting fact: myelin is more than 70% fat, and a saturated type. The lack of such lipids in the diet leads to a weakening of the central nervous system and its overall functionality, which affects both sports results and ordinary life, whether it is work or household chores. As you can see, saturated fats are not as harmful as it is commonly believed. In order to convey the full danger of this situation, it should be noted that literally everything depends on the state of neurons: the ability to learn, human memory, motor functions, and much more. As for sports results, everything is quite simple here: the power of the CNS signal largely affects the final muscle contractility, i.e. to strength. This is why we see powerlifters, weightlifters, and other strength record-breaking athletes eating a decent amount of fat, often animal fat. In their case, obesity is caused by both carbohydrates and fats, since the total calorie intake significantly exceeds the needs, but this is what allows them to cope with heavy loads from time to time, but today we are not talking about that. From the point of view of gaining muscle mass, fats are needed as raw materials for the synthesis of testosterone - the main male hormone, on which the entire result in bodybuilding depends. In this case, the body uses all the hated saturated animal fats. As for conditionally useful unsaturated lipids, they also play an equally important role. Some diet gurus claim that vitamins need to be taken every day, since they are not stored in our bodies. Of course, this is not true, because all fat-soluble vitamins are stored in fat depots, which is why men and women have a certain normalized percentage of body fat. There are not many ways to find out your need for fats. It is best to use a safe formula that will not contribute to obesity. We are talking about 15% of daily calories for men and 25% for women. At the same time, the ratio of saturated to unsaturated lipids should be approximately 40/60, and in men it should be 50/50.

It is worth noting that the most approximate amount of fat needed will be 1.5 grams per kilogram of active mass. That is, if you weigh 70 kg, and the percentage of fat in your body is 20% - 14 kg, then you should consume (70-14) * 1.5 = 84 grams of fat per day. In the vast majority of cases, this will be enough, but it is worth remembering that in the presence of carbohydrates in the diet, you can gain fat fairly quickly. That is why many experienced athletes use the first method, based on 15% and 25% of the daily calorie intake. Be careful when choosing fat sources. All kinds of trans fats are not representative of saturated or unsaturated fats. It is these lipids that can harm the body.

Fats are needed by a person, as well as proteins with carbohydrates. Lipids are a key nutrient for the most important human organs. Alas, in recent years this fact has been persistently ignored. Resist the adverse effects, eat fats, both saturated and unsaturated. If you are afraid of obesity, then reduce carbohydrates, but in no case lipids. In the following articles, we will talk more than once about fats, because within the framework of today's topic, we have not disclosed even half of the most important functions of lipids.