Fat is not always bad. What does it mean? Saturated Fat which are contained in meat, fat, butter and trans fats, which are in margarine and products made on its basis, bring more harm than good to the human body. But there is the fats we need. It’s about mono- and polyunsaturated fats that keep vessels and joints in good shape. These are fats burning fat and no matter how wild it sounds, are necessary in order to get rid of excess body fat.
It’s customary to say “oil” and “fat” when it comes to products nutrition. If we talk about the processes occurring in the body human, it is more appropriate to use the designation “lipids”. To them include fats and oils that are soluble in organic solvents, but not soluble in water, as well as vitamin D and cholesterol. So why, in fact, to the human body fat?
- What does a man need fats for?
- On a note!
- Fats: harmful and beneficial poles
- Omega 3 and 6. What is it?
- Omega 3: more
- Omega-6: more
- Omega-3 and omega-6: the required ratio
- What are healthy fats capable of?
- Fat Burning and Omega 3
- Omega 3 and 6. What is it?
What does a man need fats for?
Lipids are in the composition of all cells of the body, it is from them consists of a cell membrane. The subcutaneous fat softens rough mechanical effect on the body, prevents penetration into organism of dangerous microorganisms, this is its protective function. AND visceral fat enveloping internal organs protects them from damage.
Edible fats are the source and carrier of fat-soluble vitamins such as A, D, E, K. These vitamins would not be absorbed into gastrointestinal tract without fat. Cholesterol is also found in edible fat. It produces testosterone and several others hormones. Cholesterol is an important component of cell membranes. And besides of all other things, fats are a source necessary for a person energy.
The main property of fat is to accumulate in those places where it least like to see. Body fat on the buttocks and the hips do not do much harm to health, but here is a lot of fat in abdominal area is one of the causes of diabetes. Cholesterol in places it can accumulate on the walls of blood vessels, making them already clearance, which is fraught with notorious consequences.
On a note!
Complete exclusion of fats from the diet is not good will lead, and you should not even try to do it. Fats can become both proteins and carbohydrates. With proteins, the truth is happens if there is absolutely no physical activity. Getting rid of fat in the diet does not necessarily entail it. reduction under the skin, unless of course spend more energy. Besides Moreover, the rejection of fats is a sure way to vitamin deficiency, because their absence inhibits the absorption of vitamins A and E. This is when they start joints and blood vessels suffer, estrogen levels drop in women, and in men – testosterone.
Fats: harmful and beneficial poles
How can one and the same substance be beneficial and harmful in itself? Just a moment. Same? Not at all. All fats can be divided into 3 species: saturated, monounsaturated and polyunsaturated. First in most are harmful, yes. But the latter, on the contrary, are very even useful. Traditional table decorations like greasy meat, chicken with skin, fat, butter – these are the sources just saturated fats (although these foods also have healthy fats, but more on that later).
It was initially said that unsaturated fats are good. However, Some exceptions are worth noting. These are trans fats, the nature of which – artificial, they are obtained by hydrogenation (transformation liquid vegetable oil to solid). In nature, such fats are not exists, they are produced piece by piece and they are just the same a variety of trans fats. The hydrogenation method immediately entered widespread use of food industry workers. Of course, to produce margarine much cheaper than butter. By the way, together with saturated fats, trans fats are the culprits of a disease such as atherosclerosis.
Undoubtedly useful fatty acids are omega-3, omega-6 and monounsaturated fats. They are usually contained in the same same products. More on this in more detail.
Omega 3 and 6. What is it?
In fact, both refer to fatty acids, more precisely to the class of polyunsaturated fatty acids (base fats). Not really correctly call them fats. These two types of fatty acids come into the body exclusively from the outside with food and independently are being produced. Also because they are called indispensable. Like omega 3, and omega-6 is contained in identical products, but their ratio may be different. By the way, to polyunsaturated fatty acids treat omega-9 as well, but we don’t talk about them today will be.
Omega 3: more
The 11 most important fatty acids possible combine the concept of “omega-3” – this is docosahexaenoic acid (DHA), alpha-linolenic acid (ALA) and eicosopentaenoic acid (EPA). These abbreviations can be understood as omega-3 fats. Of of these three, the least significant acid is alpha-linolenic because how its deficiency in the body is most unlikely.
What foods are the source of omega-3s? This is the same unloved by all fish oil (trout, salmon, mackerel, sardines, anchovies). It is important to note that during conservation the fish continues save some of the omnga-3 fat, but with salting and smoking on the contrary, some of the healthy fats are lost. Source ALA – this is linseed oil (this acid is three times more in it than omega-6). ALA is also found in nuts, pumpkin seeds, rape and even kiwi, although it is not so much in it.
The desired daily serving of omega-3 fats for men is 2 grams for women – 1.6. This dose is the most optimal for the full functioning of the cells of the human body. So, for example, omega-3 fatty acids in an amount of about 2 grams is in:
- a teaspoon of flaxseed oil and a tablespoon of canola;
- in about 120 grams of pumpkin seeds;
- a handful of walnuts (8-10 pieces);
- servings of fresh salmon weighing 70 grams;
- canned sardines (90 grams);
- canned mackerel (120 grams).
In this context, it can be noted that omega-3 fats plant-derived digestible better than animal. Although there are still various supplements of omega-3 or fish oil in capsules. It is quite possible to use them. What additionally costs pay attention? Of the products, of course, to fish. And since the additional intake of alpha-linolenic acid is not so important it is better to give preference to the supplement that contains more amount of DHA and EPA.
Omega-6: more
What is omega-6? It is eicosadiene, arachidonic, lino, gamma-linolenic acid and other fatty acids. What already noted earlier, a lot of omega-6s are found in linseed oil. Except him in nuts, in all – and walnuts, and cashews, and peanuts, etc. And also whole grain bread and generally cereal products, vegetable oils (the best and most affordable source is olive oil).
Strange at first glance, omega-6 fatty acids are in those products that are considered harmful. For example, in egg yolk and animal fats. So, in the first, their significant share reaches 45 percent, and secondly to thirty-five. The only thing the rest in them is saturated fats, and as you already know, from them comparatively more harm than good.
Omega-3 and omega-6: the required ratio
The optimal limit for the ratio of omega-3 and omega-6 in the diet: from 1 to 1 to 1 to 4. Moreover, it is better if the ratio approaches mark at 1: 1. Why is it important? If you consume five or more times more omega-6 fatty acids than omega-3, the latter will much worse digestible. An interesting fact is that the diet most of the population of developed countries contains up to 12 times more omega-6 rather than omega-3.
What are healthy fats capable of?
What is the essence of healthy fats? What can they do? Besides that they are involved in the production of hormones and the construction of cellular membranes, they can still have a lot of things (but this applies more likely to omega-3 fatty acids).
First: omega-3 fatty acids smooth out the risk of developing coronary or coronary heart disease. Decreases likelihood of a heart attack, improves blood circulation, level drops cholesterol (meaning “bad” cholesterol: lipoproteins low and extremely low density), arterial stabilization pressure and heart rate. Second: omega-3s are very beneficial for those with varicose veins, the third for those suffering from rheumatoid arthritis. Fourth: they strengthen body defenses positively affect the immune system. And it is worth noting that omega-3 in combination with others drugs are prescribed for depression and increased aggressiveness. And finally: these fatty acids are essential for skin health.
Fat Burning and Omega 3
The following is important: it is known that omega-3s help not only build muscle, but also get rid of excess fat. How? The mechanism of this process has not yet been fully disclosed. How do omega-3s destroy excess body fat? These beg assumptions.
Firstly, omega-3 makes fat oxidation faster. Secondly, that DHA itself (docosahexaenoic acid) does not give pre-adipocides convert to adipocides, in other words, prevents postponement of “energy fat reserves” and, thirdly, it is possible that omega-3 makes the utilization of harmful fats noticeably slower and they, for the most part, leave the body to the end undigested.
It should be clarified that all studies related to the impact of slimming omega-3s were put on people sitting still. This means that omega-3 fatty acids, as obtained as nutritional supplements both from natural sources work well in combined with the right diet. And not just good, but great.
During one of the experiments, experimental subjects in the diet who there was a fish and fatty and bold varieties were able to lose an extra kilogram of excess subcutaneous fat. The important thing is that they did not exercise, and the presence of carbohydrates in their diet was about 50 percent.
During another study, volunteers performed aerobic load, it was walking on a treadmill. So here dropping fat in them compared with the control group of subjects was much bigger. This can be explained by the fact that fatty acids omega-3s do fat utilization during exercise much faster.
The conclusion is that for weight loss the best combination of physical loads and diet. In the first case, it can be as pure aerobic and aerobic strength training, in the second – healthy diet (although strict is more effective). And for fixing – additional intake of omega-3.
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