Meals without fat menu. Low fat diet: what fats to exclude? Possible consequences of a low-fat diet

I read on the Internet about the benefits of this diet and decided to try it, because it is also written there that it is good for health.

The diet is not heavy, the choice of products is great. From drinks you can drink: teas, if anyone drinks tea with milk, then you should refuse for the time of diets, this also applies to coffee, regular coffee is possible, compotes, fruit drinks, lemonade, water, fresh juices, but a milkshake is not desirable.

Almost everything can be eaten, except for fatty meats, fatty fish, fatty poultry, high-fat dairy products, but low-fat foods, sausages.

I didn’t prepare for a diet, I just decided the next day and sat down on such a diet. For a week of such a diet, there are no special changes, health has not deteriorated, weight has not gone away, hair has not fallen out, morzines have not appeared.

There is no special menu. For example, for breakfast I had the following dishes: scrambled eggs with vegetables, boiled eggs with vegetable salad, porridge with chicken breast, porridge with egg, oatmeal with dried fruits, oatmeal with fruits, fat-free cottage cheese. For lunch, such dishes: vegetable soup, baked vegetables, low-fat fish, stew. For dinner, a vegetable salad with fish or chicken fillet, a salad with eggs, herbs and vegetables. I ate fruits for a snack, according to the rules of a healthy diet, you need to eat 400 grams per day, so I ate for a snack. Also, for a snack, you can skim yogurt or cottage cheese, kefir.

If I bought something in a store, I carefully studied the composition of the product of its KBJU.

It's a little unclear why my weight hasn't gone anywhere. I really didn’t intend to lose weight, but for the sake of the experiment it was interesting. I think this is all due to the fact that during the diet I ate the amount of calories, proteins and carbohydrates I needed. Just got rid of the fat. Almost to the minimum.

I never thought about the fact that healthy fats are needed by our body, but in vain, you can also read:

After all, fats are the most important building material for the body, providing mechanical protection and thermal insulation of cells.

First of all, we need fats to maintain immunity, as well as to fully absorb vitamins and nutrients.

This diet is not a salvation for the body, I do not advise. Here is a better advice to read about the dangers of fat-free foods:

At the end of 2010, scientists from the British Center for Nutrition at the University of Sheffield and the American Dietetic Association proved that regular consumption of low-fat foods seriously disrupts metabolism, and also causes bouts of depression and irritability.

In addition, according to American scientists, low-fat foods can pose a serious threat to the cardiovascular system: regular consumption of low-fat foods reduces the elasticity of blood vessels and adversely affects blood clotting. In supermarkets, low-fat products are most often found in dairy products.

And the main question is whether it is possible to lose weight on such a diet, my experience has shown that it is not, and nutritionists believe that:

According to Tamara Vantsova, in a diet based on the exclusion of fat from food, there is a serious danger - an increase in insulin in the blood. In turn, this leads to disruption of normal metabolism: a person feels worse and ... is rapidly gaining weight.

A large number of people face the problem of being overweight. In this regard, the question often arises - how to effectively and quickly get rid of it.

Some limit their diet, while others begin to actively engage in sports. But sometimes situations arise when only radical measures using a certain type of diet can help solve the problem.

The effect and effectiveness of any diet in the first place always depends on the number of calories that the body receives on it. If this rule is incorporated into the daily diet, then the result will not be long in coming. But still, in some cases, the restriction of energy consumption does not always give a quick and lasting result. There are situations that may require the rejection of a particular type of product.

The most nutritious diet

Some nutritionists are of the opinion that the figure is harmed not only by the increased consumption of sweets, but also by a diet high in fat. What does this have to do with products of both animal and vegetable origin, since on average one gram of fat contains a large amount of kcal.

A low-fat diet is positioned as one of the ways to effectively lose weight. But still, it should be understood that the result will be short-term if you do not adhere to some dietary restrictions and do not increase physical activity on the body.

Those people who have already received a positive result after applying the diet, argue that the body adapts quite easily to this type of weight loss. At the same time, the result from such nutrition lasts longer than with other types of low-calorie nutrition. The effect of weight loss is that the body, sensing a decrease in the amount of fat in the diet, begins to actively spend its reserves.

The main goal of the diet is to reduce the amount of fat in the diet or completely replace it with low-fat foods, then the daily allowance will not exceed the allowable indicator. But still, it should be understood that initially a healthy diet does not contain a large amount of fat.

Benefits of a fat-free diet:

• Reducing the daily calorie content of food;
• Safe replacement of one product with another;
• Reducing the risk of cardiovascular disease;
• The exclusion from food of such harmful and unnecessary sweets and "fast foods".

When choosing a diet, you need to understand that such nutrition has its significant disadvantages. The human body is designed in such a way that it is impossible to completely limit the consumption of fats. Our health depends on a large number of factors and the continuous flow of chemical processes.

Thanks to fats:

• Fat-soluble vitamins are absorbed;
• Energy is being received;
• Triglycerides are synthesized.

If you completely limit the consumption of fats, then the body can experience severe stress. Against this background, immunity will sharply decrease, weakness will appear, and the skin and hair will become dry. Neurosis and insomnia may appear.

It is also worth noting the fact that the developers of such nutrition indicate that other foods during the diet can be eaten without restrictions. In fact, this is not entirely true, since the human body should receive proteins and carbohydrates within the normal range, there should not be any extremes.

An important rule of any diet is that calorie consumption should exceed their intake from food.

Before changing any diet, you should consult a nutritionist. This is due to the fact that each person is individual, and what suits one will not be safe for another.

From the diet should be excluded:

• lamb;
• Pork;
• Fried foods;
• Smoked products;
• Canned food;
• Chocolate;
• Nuts.

In addition, for the period of such nutrition, it is necessary to abandon the use of alcohol and carbonated drinks. Firstly, they do not bring any benefit to the body, and secondly, they stimulate appetite. Water consumption for the period of such a diet should not be less than the daily norm and be at least two liters per day.

The condition for proper weight loss, regardless of the type of diet, is the obligatory rejection of bad habits. The result will not be durable if the body only feels relief for a while.

The second important condition is a visit to the gym or aerobics. Sports should become a daily norm of life, because during such activities metabolism is improved, vitality increases and the body becomes more elastic.

For the period of a low-fat diet, you should additionally take vitamins A and E, as well as fish oil. This is necessary so that metabolic processes do not go astray, and the quality of the skin does not suffer. You can also drink various multivitamin complexes.

If you follow all the recommendations and use low-fat foods, the result will not be long in coming. If you strictly follow the diet, then in a month you can lose up to 10 kg, but subject to increased physical activity. If you only need to slightly adjust the weight within 3 kg, then one week of such nutrition will be enough.

The standard menu should include:

• Lean types of meat;
• Low-fat varieties of fish;
• Fresh fruits;
• Various vegetables and berries;
• Unleavened bread;
• Skimmed dairy products;
• Tea and coffee without sugar;
• Cereals.

As for flour, then, regardless of the diet, it should be eaten in limited quantities. The diet can include biscuits and bran buns. In this case, the daily meal should be divided into several doses, the last one should be no later than 3 hours before going to bed.

Low fat diet: menu for the week

Nutritionists have developed an approximate menu for this type of nutrition. Some products in it can be combined or changed, the main thing is not to violate the main rule - low fat intake.

1st day of the diet:

• Breakfast - green apple, scrambled eggs (with a strict diet, yolks are excluded);
• Second breakfast - baked fruit;
• Lunch - fish cream soup, vegetable salad;
• Snack - grapefruit;
• Dinner - boiled meat, any porridge, unsweetened tea.

• Breakfast - salad with fruit and cottage cheese;
• Second breakfast - rice casserole with apples;
• Lunch - mushroom soup, boiled breast, two slices of toasted bread;
• Dinner - boiled fish, rice, green salad and compote.

• Breakfast - protein omelette, a glass of tomato juice;
• Second breakfast - green apple or orange;
• Lunch - salad with boiled breast, pineapple and cucumbers, baked potatoes;
• Dinner - rice with mushrooms, vegetable salad and green tea.

5th day of the diet:

• Breakfast - fat-free cottage cheese with fruits, coffee;
• Second breakfast - banana;
• Lunch - fish soup-puree, vegetable salad;
• Dinner - rice casserole with mushrooms, boiled rabbit meat, compote without sugar.

6th day of the diet:

• Breakfast - oatmeal with berries and honey, tea;
• Second breakfast - grapefruit;
• Lunch - low-fat fish baked with potatoes, vegetable salad;
• Dinner - cottage cheese casserole with rice and raisins, green tea.

7th day of the diet:

• Breakfast - fruit salad with yogurt;
• The second breakfast is a green apple;
• Lunch - wheat porridge with boiled meat, vegetable stew;
• Dinner - baked potatoes and fish, compote without sugar.

Such a menu is conditional, if it is difficult to adhere to this diet, you can add some fruit in between meals. But usually, dietary difficulties are present only at the very beginning. With long-term observance of it, the body itself is reconfigured to a new nutrition system.

Self-compilation of the menu

Knowing the approximate list of allowed products, you can independently create your own menu. Such a diet can be quite varied, but at the same time have special exceptions. Fruits and vegetables are usually selected according to the season and preferences.

Such a diet will be convenient especially in the summer, when there is a variety of different vegetables and fruits on store shelves. Particular attention should be paid to tomatoes, cucumbers, eggplants. Also, a variety of fruits and berries will make it easier to replace already familiar foods.

The main rule when following a diet is the time interval between meals. So it is advisable not to allow long breaks and dine at the same time. The volume of one serving should not exceed 250 grams. Over time, when the weight returns to normal, the body will no longer need a large amount of food and fat, which will greatly facilitate the further maintenance of optimal weight.

A low-fat diet is one of the methods of alternative weight loss. It will suit most of all those who are used to consuming a large amount of fatty foods every day, when the result will be noticeable almost immediately. In a situation where the main emphasis in nutrition is on carbohydrates, this diet will not give a visible result, since a completely different menu will be needed.

To lose weight, as a rule, you need to create a calorie deficit for your body. Then he will begin to process subcutaneous fat for energy.

A calorie deficit is created by limiting the intake of carbohydrates as the main source of calories. Also, when dieting, it is recommended to limit the consumption of fats that are deposited in adipose tissue. Therefore, most diets recommend giving up fatty foods - meat, poultry, fatty dairy products, sweets containing fats, confectionery.

However, fats are different for fats. Animal fats are similar in composition to the fats that are present in our body. Therefore, they are deposited by them “in reserve” with practically no processing. It is from them, first of all, that the diet without fats recommends to refuse. But there are also vegetable fats. These fats are found in vegetable oils, olives, nuts, and some fruits and vegetables. Vegetable fats are unsaturated fats, they are used by the body not to create reserves for a rainy day, but to strengthen connective tissues, ensure skin elasticity, and improve the functioning of the nervous system. Unsaturated fatty acids are necessary for the body, and since it is quite difficult to completely eliminate fats from the diet (and this is not very good for health), during fat-free diets are best to replace animal fats with vegetable fats. The only animal fats that will benefit the body are those found in fish and seafood. They contain omega-3 and omega-6 acids, which slow down the aging of the body, improve the condition of the skin, hair, nails, and have a positive effect on metabolic processes and the functioning of the nervous system.

On a fat-free diet, fat intake should be limited.- if in the normal mode the human diet should consist of fats by about 30-35%, then with a diet without fats this proportion can be safely reduced by 2 times (that is, up to 35-40 g of fat per day).

How to reduce fat intake while dieting

Fats in the diet give us satiety. But satiety can be achieved by replacing fats with complex carbohydrates. Whole grain bread, durum wheat pasta, cereals and cereals, vegetables rich in plant fiber - these foods cope very well with hunger and do not lead to weight gain. You can also consume low-fat milk and dairy products. Avoid cooking fats, fried foods, and foods high in fat (you can easily find this information on food packaging). Choose lean fish and meat, remove the skin from poultry. Replace sour cream with a mixture of low-fat cottage cheese and fermented baked milk. Choose low-fat cheeses - cheese, Adyghe.

Reviews of the fat-free diet share some culinary tricks. For example, when cooking soup with meat broth, put the finished soup in the refrigerator for several hours, and then carefully remove the greasy crust from the surface. A non-stick frying pan will allow you to fry food without the use of fat. If you want fried meat, cook it on a grill or on skewers, then excess fat will drain.

Habitual confectionery products can also be replaced with low-fat sweets, such as marmalade, marshmallows, dried fruits, nuts (nuts, however, are fatty, but the fat in them is extremely healthy, and the nuts themselves are a storehouse of nutrients, so up to 50-70 g of nuts in day can be eaten without worrying about the figure).

In order not to overeat at the table, 20 minutes before a meal, eat some cottage cheese, fruits or vegetables, drink a glass of tea with milk. By the time of the meal, your brain will already receive a signal of partial saturation - and you definitely will not overeat at the table. This fat-free diet tip will save you up to 200 calories at every meal.

Why is a fat-free diet dangerous?

By limiting fat intake, your body may be deficient in fat-soluble vitamins (A, D, E, K) as well as unsaturated fatty acids. Therefore, it is very important not to give up fats completely - it is advisable to continue to eat fish and nuts every day, at least a little, especially since they speed up the metabolism and stimulate the processes of losing weight.

Sample daily menu for a fat-free diet

For breakfast, eat half a grapefruit, an apple, an orange, prune compote, or a couple of soft-boiled eggs. Also suitable for breakfast are oatmeal on the water or a slice of whole grain bread with low-fat cheese.

2-3 hours after breakfast, snack on fresh fruit salad dressed with low-fat yogurt or vegetable salad with lemon juice. A handful of nuts is also a great snack.

For lunch, cook vegetable soup with vegetable broth or light chicken broth, for the second cook yourself buckwheat without oil or a vegetable salad. Finish your meal with a glass of fruit juice.

An hour before dinner, it will be useful to have a snack of 1-2 fruits or vegetables.

For dinner, eat vegetable soup or lean meat, poultry, or fish. For a side dish, prepare an omelette with potatoes, green salad leaves, a salad of fresh vegetables or fruits, compote. You can also eat pasta with vegetable salad for dinner, and cook mannik for dessert.

The fat-free diet is based on the reduction or exclusion of the amount of fat from the daily menu, thus avoiding serious diseases of the liver, heart, and pancreas. It is an effective method in the prevention of atherosclerosis.

What is a low fat diet

Such a nutrition system is especially suitable for people over the age of 55 years. During such a diet, animal fats will have to be excluded. Vegetable, in turn, are not prohibited, but only in limited quantities. The priority will be protein foods, all kinds of vegetables, fruits.

However, some experts recommend completely removing fat from the diet, while others are limited to more accurate numbers (5-12 percent). But what can the complete exclusion of the necessary elements involved in many building functions lead to? Most likely to disastrous results. Fats are a source of Omega-3 and Omega-6. They are also integral components of metabolism, and without them some vitamins cannot be absorbed in the body. In addition, it is difficult to imagine compiling a diet without fats, since they, even in tiny amounts, are present in most foods.

Principles

For the duration of such a diet, you will have to forget about meat containing a large amount of fat (pork, lamb, wild animals). It is also impossible to eat offal of animals and birds, as these products contain a large amount of cholesterol. All sausages, lard should also leave the diet of a person who is going to stick to a low-fat diet. There are many more such principles.

Sea fish, in which many useful substances are present, cannot be used in this food system, since fats harmful to the figure were found in it.

Dairy products containing a large proportion of fat, vegetable oils, seeds and nuts should be excluded from the diet.

Prohibited elements of the diet include flour and sweet delicacies, all fried foods, various sauces.

But already foods with a high protein content should prevail in a fat-free diet for weight loss. The menu includes complex carbohydrates to maintain the energy of the body.

Fiber is the main delicacy of this nutrition system, both soluble and not:

• bran;
• fruits and berries (but not bananas or grapes);
• vegetables (broccoli, cabbage, cucumbers, spinach and many others);
• all greens.

Desserts will be all kinds of jams and jams, but from drinks it is better to use green tea and very rarely black tea without sugar and milk.

It is advisable to eat 5 times a day. Products must be steamed or blanched. At one time you need to eat no more than 500 grams.

Menu Options

Here is a menu for a week with a low-fat diet is possible with this nutrition system:

• barley porridge;
• chicken eggs;
• freshly squeezed orange juice.

• buckwheat porridge;
• boiled chicken;
• vegetable salad of tomatoes and cucumbers;
• green tea without sugar.

• omelette;
• whole wheat bread;
• tomato juice.

• vegetable soup without meat and potatoes;
• boiled breast;
• buckwheat porridge;
• a slice of bread with bran.

• cottage cheese casserole;
• green tea.

• steamed turkey fillet;
• steamed vegetables;
• rosehip decoction.

• broccoli cooked in the oven with cheese;
• egg;
• tea with mint.

• oatmeal with apple and cinnamon;
• fresh juice.

• pumpkin soup with sesame;
• boiled chicken breast;
• green tea.

• toast with cheese, egg and tomato;
• Orange juice.

• baked river fish;
• boiled rice;
• compote without sugar.

• fat-free cottage cheese with unsweetened fruits;
• green tea.

• baked potatoes filled with cottage cheese;
• mors.

• steamed veal;
• vegetable salad;
• green tea.

• fish cutlets;
• steamed broccoli;
• compote without sugar.

• muesli seasoned with low-fat yogurt;
• pear;

• boiled chicken breast;
• buckwheat porridge;
• fresh vegetables;
• mors.

Indications for a low fat diet

With an increased content of bad cholesterol in the body, malfunctions in the work of the cardiovascular system are observed. Hypertension, the possible development of a heart attack, the detection of atherosclerotic plaques and many more diseases are indications for the use of such a technique as a low-fat diet. Excess weight is also a prerequisite for this food system.

Contraindications

In addition to the positive results with this nutrition system, you can also harm the body. Fats are one of the important components of our diet. They are not only the subcutaneous layer, but also a component of the strength of cell membranes, and they are also part of the brain. Fat deficiency can adversely affect mental performance.

They play an important role in the metabolism of the human body. Well-known cholesterol helps in the formation of bile acids and hormones. In women, its deficiency can lead to infertility, prolapse of internal organs.

It turns out that a long-term diet with a low fat content or its exclusion is not recommended at all.

The purpose of the diet

The main thing that is supposed to be achieved by reducing fat is losing weight. But along with it is the prevention of the development of a disease such as atherosclerosis.

The goals of a low-fat diet

This diet is aimed either at solving health problems, as mentioned above, or at putting the figure in order.

And the main task of a low-fat diet is not to harm the body. It can affect the decrease in immunity, deterioration of metabolism and cause other troubles. You need a competent compilation with a low-fat diet for weight loss menu for a week. Compliance with the ratio of useful elements in the diet is very important for health.

Diet Results

The effectiveness of a low-fat diet will only be complete with exercise, unless, of course, the goal is to lose weight, and not eliminate the ailments of the body.

Bad consequences can overtake only when fats have been completely excluded from the diet.

It is worth adhering to this nutrition system for a short time, around three weeks, otherwise health problems cannot be avoided.

In the modern world, there are a large number of diets with their own principles and foundations. Some recommendations can be disassembled on the example of one of them.

The founder of one of these diets is Dr. Dean Ornish. It offers an almost complete rejection of the presence of fat in the diet. Ornish divides food into subtypes:

• those that can be consumed without any restrictions;
• which should be present in the diet in small quantities;
• strictly prohibited.

The first group includes all legumes, grains, vegetables and fruits. Foods that need to be consumed in limited quantities, he lists dairy products that have been skimmed, cornflakes, egg whites and crackers. The forbidden ones include meat, butter, mayonnaise and all kinds of sauces, cheeses, egg yolks, avocados, olives and black olives. It is also categorically unacceptable to consume pure sugar and food that contains it in very large quantities. This also includes alcohol and hot spices.

That is, we can conclude that in his nutrition system the basis is vegetarian products, but rare consumption of egg whites and low-fat dairy products is acceptable.

The ease of the diet is determined by an unlimited number of meals, as well as its volume, but you need to be careful and not forget about the balance of what the body takes: proteins, iron and vitamins should be normal, a deficiency of such components should not be allowed.

The protein in such a diet is replenished by legumes, and there is a sufficient amount of carbohydrates, and it is precisely those that are useful.

Dean Ornish, in his recommendations, indicates that, of course, it is necessary to adhere to such a nutrition system to constantly maintain shape throughout life. The result of such a diet cannot be achieved quickly, but it is stable. At first, there will be a slight weight loss, but soon everything will return to normal.

This nutrition system will benefit people with coronary heart disease and become curative. According to Dr. Ornish, the content of cholesterol and fat in food with such health problems should be reduced immediately. And there will be two methods of treatment: strict and a little loyal, the second will relate more to prevention.

The Ornish diet is also a warning of diseases such as:

• atherosclerosis;
• hypertension;
• diabetes and gallstone disease;
• breast and prostate cancer.

So, eating according to this system, you can not limit yourself in the amount of food you eat, since the body still receives the bulk of the calories from the fats consumed, and when they are excluded or reduced, they are replaced by proteins and carbohydrates.

The medical nutrition system of Dr. Ornish looks like this:

• Consumption of foods with a minimum fat content, in which there should be a complete absence of cholesterol.
• Calorie content - no more than 10 percent.
• Oils and food of animal origin are strictly prohibited, except for low-fat dairy products, as well as egg whites.
• The predominance of dietary fiber in food.
• Avoidance of alcohol, coffee.

The prophylactic diet looks about the same, only with a more sparing diet, where fat is allowed.

Reviews

Everything is individual, and the same applies to the human body. Has a low fat diet reviews both positive and negative.

Some people say that they were saved from excess weight only by this method of losing weight.

In turn, there are those who are not enthusiastic about a low-fat diet for weight loss. For them, it was not easy and did not bring much result.

In a word, reviews of a low-fat diet contradict each other.

Conclusion

Summing up whether a low-calorie nutrition system is so useful or whether a fat-free diet has not so rosy consequences, we need to pay attention again to the fact that our body cannot, losing the intake of significant elements for building, processing and other functions, maintain the ability to improve . Unless such a measure is temporary.

The categorical exclusion of fats from the diet still has a considerable number of disadvantages. However, excess weight has always been a significant problem. And both from the aesthetic side, and for health. The development of many diseases is significantly affected by the appearance of extra pounds.

As studies show, a large amount of fat from food is deposited primarily on the stomach. This causes not only inconvenience in terms of appearance, but health also suffers from this, especially the cardiovascular system.

In any case, the body must have an order of receipt of all the elements necessary for its full-fledged work. And it is also necessary to look after the state of your appearance and forms, otherwise, as mentioned above, not only the figure will suffer, but also health.

• Efficiency: weight loss
• Deadlines: 1-2 weeks
• Products cost: 1300-1400 rubles per week

General rules

One of the options for diets aimed at losing weight is the so-called "fat-free diet". The essence of the diet is clear from its name and consists in limiting fat in the diet. At the same time, the recommendations of various authors vary significantly: from the complete exclusion of fats from the diet to specific figures for fat consumption (5-10% of the diet). Unfortunately, for most people who want to lose weight, fat consumption is associated only with the amount of subcutaneous fat. While fats are one of the main dietary nutrients that take part in all reactions metabolism , participate in the construction of cell membranes, are one of the sources of energy and create conditions for the absorption of fat-soluble vitamins (BUT , E ).

Fats, being a source of polyunsaturated fatty acids, in particular, omega 3 and 6 necessary for the synthesis of a series hormones , maintaining the normal function of the cardiovascular system, the production of anti-inflammatory prostaglandins . A completely fat-free diet can only lead to negative consequences and be harmful to health. In addition, it is quite difficult to make a “fat-free” diet menu, since most products still contain vegetable / animal fats in one amount or another. Therefore, under the definition of a low-fat diet, it is more correct to mean a low-fat diet.

The basis of this kind of diet is the question, to what level should fats be limited? Some authors believe that the amount of fat in the diet should be below 30 g/day. Others are convinced that the fat content cannot fall below 50 g / day. Most likely, the minimum allowable amount of fat must be determined individually, depending on a number of parameters: age, gender, level of physical activity, health status. It is necessary to proceed from the calculation that 1 g of lipids during oxidation releases 9.3 Kcal. Therefore, when forming a diet with a physiologically normal content of proteins (90 g) and carbohydrates (400 g), the energy component of which is 4.1 Kcal / gram, you can determine how energy-reduced your diet will be with a particular fat content in the diet .

For a sufficiently effective weight loss process, the energy component of the daily diet should be 1800-2000 kcal / day, which is achieved by reducing fat intake to 40-50 g / day with the physiological norm of protein and carbohydrates. When limiting fats, trans fats are eliminated first, saturated fats are limited, and unsaturated fats are consumed in moderation.

However, in addition to controlling the quantitative content of fats in the diet, it is equally important to monitor the qualitative composition of fats. When limiting fat to 10-15% of the total caloric intake achieved through the inclusion of low-fat/fat-free foods in the diet, it is important to maintain the correct ratio between monounsaturated and polyunsaturated fatty acids, which should be 1:1. Products containing monounsaturated acids include olive, walnut, sesame, rapeseed, sunflower oil, almonds, peanuts, cashews, avocados. And to products containing polyunsaturated fatty acids - soybean, corn oil, flax, salmon and other types of red fish, sesame seeds, walnuts.

The diet of a low-fat diet provides for the use of foods / dishes with a minimum content of animal / vegetable fats: lean meats (veal, chicken, turkey, rabbit), low-fat fish (cod, pike, perch, flounder, trout), various cereals, bread / crackers from wholemeal flour, mushrooms, vegetables and fruits, low-fat fermented milk products.

Excluded: fatty cottage cheese, fatty meat / fish, cheeses, sweet curds, milk, mayonnaise, cream, fermented baked milk, animal / cooking fat (lard, bacon). It is important to limit hidden fats in the diet, which are found in large quantities in ice cream, smoked meats, offal, cheeses, sausages, cookies, confectionery, egg yolks, fast food, canned fish and meat, chocolate, and sweets. The duration of the fat-restricted diet should not exceed 14 days.

Vegetarian diet means avoiding the consumption of meat and meat products. With such a diet, you can not only lose weight, but also lower cholesterol levels, reduce the burden on the digestive tract. Some studies show the positive impact of vegetarianism on performance and mental activity. We talk about the simple rules of a vegetarian diet.

Black leather bags: the best winter 2020 models to match any outfit

Are you on a diet but can't seem to lose weight? You may just be deficient in saturated animal fats.

Every day, millions of weight loss people around the world buy fully or partially fat-free analogues of products such as farm cottage cheese, hard cheese, and butter. Their motive is easy to understand: fats (both vegetable and animal) are the most high-calorie component of food. When splitting 1 g, 9 kcal is released, while 1 g of proteins or carbohydrates “weighs” only 4 kcal. Moreover, fats are very readily deposited in the body in reserve, it is difficult and takes a long time to digest. Nevertheless, according to nutritionists, one of the reasons for the increase in the number of obese people is the rampant fashion for fat free and light foods all over the world.

7:0 in favor of "fat"

The hypothesis “less animal fats - a fatter nation” was confirmed by the bitter experience of American supporters of proper nutrition. At the end of the last century, losing weight America declared war on saturated fats found in meat and butter. At that time, doctors considered animal fats to be an absolutely unnecessary component for the body, which also provokes the occurrence of cardiovascular diseases, diabetes, and obesity. And, as it became clear only a decade later, they were greatly mistaken.

In fact, the main cause of all these ailments was an unbalanced, excessively high-calorie diet and, with an increase in the number of office workers, a sedentary, "office-home" lifestyle. And the “unnecessary” component, as it turned out later, turned out to be extremely necessary for the body. Together with Elena Tikhomirova, a nutritionist at the SM Clinic, the author of lady.mail counted at least 7 reasons not to exclude animal fats from the diet. So, animal fats:

1. Increase immunity

“Lard, butter, egg yolks contain arachidonic acid, which is indispensable, that is, it is not produced in our body. It increases the body's resistance to pathogens of various diseases, strengthens the immune system, - explains Elena Tikhomirova. - If the body does not receive enough of this substance, the protective functions of our body are reduced. And a person can very easily catch a cold, get sick with the flu. There is also a predisposition to more serious autoimmune diseases.”

2. Protect the nervous system

Saturated fats, which are part of animals, are an important component of the nervous tissue and brain, so it is not recommended to minimize their consumption. Scientists from The National Research Foundation have shown that insufficient intake of fatty acids provokes the development of some severe disorders of the nervous system. For example, Alzheimer's disease and restless leg syndrome. No wonder some supporters of low-fat diets note a decrease in concentration, complain of memory problems.

3. Normalize fat metabolism

An important component of animal fats are phospholipids. One of the most famous - lecithin - can be formed in our body. However, with a long-term deficiency of it in food, a violation of fat metabolism occurs with the accumulation of fat in the liver. Therefore, foods rich in lecithin (eggs and liver) should never be excluded from the diet.

4. Normalize blood cholesterol levels

On the one hand, it is traditionally believed that the "anti-cholesterol" diet halves the risk of cardiovascular disease. On the other hand, most of the cholesterol (it performs many useful functions) is produced by our own body, primarily by the liver and intestines. In conditions where cholesterol is not supplied with food, this complex process may be disturbed. “As a result, the level of cholesterol rises,” adds Elena Tikhomirova. "That's why some women who eat a low-fat diet have elevated blood cholesterol levels."

5. Promote better satiety

The fact that food containing animal fats saturates well is known to all. Ask yourself what will fill you up faster: skinless boiled chicken breast or juicy pork skewers? So if you do not want to experience a constant feeling of hunger, eating exclusively low-fat and low-fat dairy and meat products, eat a little butter, normal-fat hard cheese, and pork from time to time.

6. Improve skin appearance and vision

Animal fats contain retinol - "animal" vitamin A. It improves vision, improves skin elasticity. With a lack of retinol, the skin becomes dry, flaky, visual acuity decreases. Skin rashes may appear, and small wounds on the skin will heal for too long.

7. Stimulate Testosterone Production

“Animal fats help our body produce the male sex hormone testosterone,” explains Elena Tikhomirova. - However, its decrease has an extremely negative effect on the well-being of both men and women: it causes a feeling of depression, a lethargic, sleepy state. Therefore, a little fatty cheese, meat and butter is necessary in order to just function normally - work, play sports.

How much to weigh in grams

According to the standards of the Research Institute of Nutrition, the total intake of fats from food depends on gender, age, nature of work, physical activity and for a healthy person with normal weight does not exceed 30% of the total calorie intake (or approximately 1-1.3 g of fat per 1 kg body weight). Thus, a woman weighing 60 kg should consume about 60-80 g of fat per day. At the same time, 2/3 should be precisely animal fats (40-50 g) and only 1/3 (that is, 20-30 g per day) - vegetable. In terms of "fatty" original products, 40 g is 35 g of parmesan, 20 g of butter and 90 g of beef tenderloin, which is not so much. So next time, leave the tasteless low-fat cheese on the shelf in the store, buy expensive butter, meat with a little fat - and enjoy the full taste of normal food.

Catch Omega

Fish oil is worth mentioning separately. Unlike an animal, doctors have always considered it useful - after all, it contains Omega-3 fatty acids. According to numerous studies, they prevent cardiovascular diseases, improve metabolism. The best source of Omega-3 fatty fish: salmon, trout. To gain the norm of this substance, it is enough to eat 100-150 g of fish 2-3 times a week. Well, in order not to sort out excess fats during the “fish day” (after all, 100 g of fillet can contain up to 15 g of fat!), Steam it and eat it with green vegetables, not potatoes or spaghetti. A small addition: if you are allergic to seafood, eat walnuts - they also contain Omega-3.