Scientists have found out which fats are harmful, and which are useful

useful fats

We all know that French fries and sausage contain a lot of fat, so we better not eat them. While salads, fruits and fish are a completely different thing! Yet, sometimes things are not that obvious. What kind of fats are harmful, and which are useful?

It’s a well-known fact that you need to limit the consumption of fat if you want to lose weight. As recommended by nutritionists, up to 40-50 grams per day. It would seem that everything is simple: you stop eating fat – lamb, pork, sausage, hot dogs – and lose weight fast.

In fact, the rejection of “obvious” fats does not always lead to the desired effect.

WHY ARE USEFUL FATS HARMFUL?

By limiting ourselves to animal fats, we forget about vegetable fats! While it should be kept in mind that even useful fats are harmful, when consumed in abundance. A salad for lunch that you generously dressed with olive oil, a handful or two of nuts for a snack, a portion of fish for dinner, and there you go – you almost exceeded the daily limit of fat.

salad

Keep in mind:

  • the calorific value of any vegetable oil is by one-third higher than that of butter;
  • nuts or seeds consist of vegetable fat by 70-80%.

If you want to lose weight, avoid adding too much oil to the salad. Just lightly sprinkle it over. Better yet, use a special spray. Try to eat no more than 30 grams of nuts and seeds a day. Do not get carried away with fatty fish varieties.

Yes, these are rich in useful omega-3acids, but still contain quite a lot of fat (and cholesterol in addition). Therefore, it is recommended to consume such fish not more than 3 times a week.

On other days, better give preference to low-fat varieties, like:

  • hake,
  • blue whiting,
  • cod,
  • icefish,
  • pollock.

BE CAREFUL WITH CHEESE!

Another cunning product that can prevent weight loss is cheese. It does have a lot of protein, yet it also is very rich in fat and sodium (it keeps water in the body and provokes swelling).

Therefore, it is better to limit the consumption of cheese (up to 30 g per day) or replace it with non-fat cottage cheese. If you buy low-fat cheese, then keep in mind: this product can not be completely deprived of fat.

Cheeses, in which the fat content varies between 20% and 30%, are called light cheeses. Fat-free ones are those, in which fat content does not exceed 20%. Carefully study the composition of the products that you buy.

Better refuse processed cheeses. During the heat processing, cheese loses all its useful properties and turns into simply a fatty product. In addition, processed cheeses are made of waste products, which is cheese that can not be sold in a whole piece.

CHEESE

WHAT DANGERS ARE HIDDEN IN AVOCADO

Many dieters start binging on the avocados, because they saturate well. And that’s why they do not notice visible shifts. Avocado contains a lot of vegetable fat (about 20 g (208 kcal) per 100 g of fruit). If you eat a few pieces every day, fat will certainly be stored in reserve. So stick to moderation – no more than 1 avocado per day.

Another potential danger is all kinds of white sauces, based on mayonnaise (even the lightest one!), or cream soups with cream

To gain weight, choose red sauces, based on:

  • tomatoes,
  • plums,
  • cranberries,
  • pomegranate.

Better cook them on your own. Replace creamy soups by vegetable soups. As a dressing for salads, you can use natural yoghurt without fruit additives or low-fat sour cream.

HOW TO REPLACE MILK

At present, it’s fashionable to drink vegetable substitutes instead of the usual cow’s milk. For example, coconut, rice or almond milk. All these drinks, in contrast to cow’s milk, contain almost no protein.

While the fat content and, accordingly, the calorie content is much higher (12-14% fat). So, you will not get any benefit from such substitutes in terms of weight reduction.

MILK

And finally, about low-fat dairy products. They really do have less fat. However, they usually contain more starch thickeners, preservatives or sugar, i.e. simple carbohydrates. In addition, low-fat products interfere with the assimilation of many trace elements.

Choose dairy products with low fat content and without extra additives. And be sure to consider which fats are useful, and which are harmful.