Guide to good fats and bad fats

Normal functioning of the human body is impossible without fats. Fats are involved in the dissolution of vitamins A, D, E and K, in the formation of cell membranes and hormones. However, excess belly fat does not please us at all. How to choose foods with “good” fats? And where are the “bad” hiding? Do low-fat foods actually help you lose weight? Which body fat is our friend and which is our enemy?

How much body fat is considered normal

Fat is a great source of energy. Therefore, ever since people could have lunch only in case of a successful mammoth hunt, our bodies have been accustomed to hiding fat “in reserve”.

The norms of fat content in the human body depend on gender and age. So, in women, it is considered normal when fat is up to 30% of the total body volume. In men – from 15 to 25% of the body volume. Depending on where exactly the layer of fat has accumulated, it affects the work of the body in different ways.

In addition, fat in the body differs in color and function.

What is brown fat for?

Brown fat, oddly enough, helps to lose weight. It is located in the back, neck, shoulders and next to the kidneys. Brown fat protects against hypothermia. And in the cold, it can activate and help burn white fat. That’s just one-time promotions of standing in the cold will not lead to weight loss. You need to harden regularly and wisely. On average, a person has only about 500 grams of brown fat. Hardening helps to increase the amount of this “good” fat. Scientists have found out that brown fat is more in slim girls, not in fat men. Getting rid of brown fat is not necessary at all.

White fat is good, but in moderation

We also need white fat. It stores energy in case of hunger and produces various hormones. For example, the hormone that regulates appetite is leptin. And also – the hormone adiponectin, which reduces the risk of heart disease and diabetes. With a lack of white fat, the production of sex hormones slows down: estrogen and testosterone. White fat is located near the internal organs and under the skin, but very unevenly. There is almost no fat on the wrists, but the reserves of white fat on the abdomen or on the thighs are sometimes just striking. When there is too much white fat, it is already obesity. It’s time to lose weight.

There is also a transitional form between white and brown fat – beige fat. Its functions in the body are not fully understood. Scientists believe that in certain situations, white fat can turn into beige. And that’s good. Because beige fat is burned more easily than white.

Visceral fat: what is dangerous and how to get rid of excess

Visceral fat is also white fat that envelops the internal organs and protects them in case of a blow. But when visceral fat becomes too much, it’s dangerous. It is the excess of visceral fat that leads to the development of several types of cancer, heart disease, type II diabetes, dementia and a number of other diseases.

Excess visceral fat is immediately visible. It is he who forms the figure of the “apple” type, the belly is a watermelon. The greater the natural difference between waist and hip volume, the better for human health. Therefore, nutritionists recommend that women make sure that their waist does not exceed 82 cm, and men – 94 cm. Beyond this boundary, visceral fat begins to penetrate into the blood and create a risk of atherosclerosis, strokes and heart attacks.

Getting rid of excess visceral fat helps foods rich in fiber: greens, vegetables, fruits. And, of course, increased motor activity, training. It is better to be outdoors, because oxygen helps to burn fats.

“Bad” and “good” fats in foods

More recently, there was a fashion boom for low-fat foods, and eggs were anathematized as a source of harmful cholesterol. Now nutritionists say something completely opposite: you need to eat eggs. The cholesterol in them is good. It even helps to clear the vessels of bad cholesterol.

But low-fat products for weight loss are not only useless, but also harmful. Too much sugar and its substitutes are put into low-fat yogurts and other products so that they taste pleasant. As a result, a person’s fat layer is only growing.

It is believed that “bad” or saturated fats are found in lard, fatty meat, butter. And “good” unsaturated fats are found in fatty marine fish rich in Omega-3 and Omega-6, nuts, seeds and vegetable oils. However, the human body needs both animal fats and vegetable fats. You just need to keep a balance. A person should consume three times less animal fats than vegetable fats.

And it is better to give up palm, coconut oil and trans fats altogether. They are of no use. Therefore, nutritionists call these fats “empty calories”. But the harm is huge: it is these fats that contribute to the formation of cholesterol plaques on the walls of blood vessels, and as a result – the development of atherosclerosis and heart disease, strokes.

These fats are cheap, so they must be in semi-finished products and in fast food. In processed cheeses, curd bars, dairy products with a low fat content, in mayonnaise, margarine and various cookies, waffles and confectionery.

Once a week, you can treat yourself to a harmful cream cake. If it improves your mood. But no one has ever managed to keep a good figure by eating cakes, chips and sweets regularly.

Guide to good fats and bad fats

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