Many women do not regard fat as the enemy of weight loss, but it is not. As long as you control fat intake well, it can help you lose weight! For fat, people only know that: All fats are bad things, they are the culprit causing cancer, heart disease, obesity. In fact, the right amount of fat is both physiologically and psychologically necessary. From the most basic physiological structure of the human body, fat contributes to the formation of cell membranes, and with cell membranes, cells can control the entry and exit of substances. Of course, you may still be able to say that fat will not get fat? No matter how good fat is for health, it is a recognized cause of fatness! Next, let's analyze several misconceptions about the relationship between fat and weight, so that you can really recognize the fat face. Misunderstanding 1: Eat fat, long fat Many people believe this "theory" and, indeed, if you do not pay attention to controlling the calorie intake, eating high-fat foods will actually cause you to gain weight, because fat is a high-calorie substance, but overall, related fats will The statement that causes weight gain is still exaggerated. In fact, you will be surprised to find that if the two calorie diets are the same, then the high- and low-fat diets have the same effect on body weight. A study conducted at the Geneva University Hospital in Switzerland confirmed this view. Let a group of overweight patients eat a diet with a fat content of 45%, and another group of patients eat a diet with a fat content of 26% (the standard Western dietary fat content is about 35%). Both dietary calories are also the same 5020 kJ. In order to ensure the fairness of the experiment, all meals were prepared and consumed in the hospital. Three months later, the weight loss was almost the same between the two groups of patients. This proves that you can lose weight while eating fat. Misunderstanding 2: Do not eat fat can speed up the metabolism Another misconception about fat and weight loss is that not eating fat or eating a low-fat, high-carbohydrate diet can speed up metabolism and achieve weight loss. This statement does have its correct side. The calories consumed by the body to consume carbohydrates are indeed more than those used to consume fat, and some "extra" calories are used. However, experiments have shown that if you do not reduce calories, you just want to lose weight with a low-fat, high-carbohydrate diet. Myth 3: Eating carbohydrates does not increase fat This is not the case. Recent studies have shown that the low-fat diets pursued by millions of dieters will have the opposite effect: they will turn your body into a fat-making machine. Just as cows can convert grass into milk, when the diet contains very low levels of fat and very high carbohydrates, the body can turn those fat-free foods into belly or leg fat. Be careful about fats that are not visible in food 1, nuts. Most nuts are also high-fat foods with a fat content of between 35% and 80% that can be squeezed out. And nuts are small and energy density is high, it is easy to eat more. Therefore, it is necessary to control the amount of nuts to eat, and the amount of 1 to 1 spoon per day is the most ideal. 2, ribs. People are not afraid of the flesh of white flowers, but they are more tolerant to ribs. In fact, the ribs contain a lot of fat. According to the data in the “Chinese Food Composition Tableâ€, the fat content of 100 grams of pork ribs is as high as 23.1 grams, which is already greater than 1/3 of the normal daily fat recommendation. Therefore, you must limit the amount of ribs to eat, do not exceed 100 grams per day. 3, vegetables in the restaurant. Some surveys have shown that some vegetables in restaurants have an amazing amount of oil. A dish of oil and wheat (500 grams raw weight) can hold an average of 50 grams of oil, and the amount of cooking oil per person per day should not exceed 30 grams. Therefore, in the restaurant, when it is frying green leafy vegetables, it is necessary to say "less oil." 4, bread, biscuits and other processed foods. Shortbread breads and croissants are generally added with 20% to 30% butter or "shortening oil" to form a special layered structure. However, coarse grains biscuits need to be lubricated by the insoluble dietary fiber with rough taste, so that their fat content is generally as high as 25% to 30%. When purchasing such products, it is critical to carefully read the nutrition label. The Seven Principles of Meal 1. Eat foods rich in omega-3 fatty acids, such as salmon, tuna, mackerel, walnuts, and green leafy vegetables. If you want, you can take omega-3 fatty acid capsules. 2. Oils such as olive oil rich in monounsaturated fatty acids are used as the main source of fat. 3. Eat more fruits and vegetables every day. 4. Eat more vegetable protein, such as peas, soybeans, nuts and so on. 5. Avoid saturated fats. If you eat meat, you should eat lean meat; if you eat dairy products, you should try to eat low-fat products. 6. Eat corn oil, safflower oil, sunflower oil, soybean oil, cottonseed oil and other oils rich in omega-6 fatty acids. 7. Try to avoid ready-made pastry, hot-fried foods, most fast foods, and convenience foods to reduce the intake of trans fatty acids. Ningbo Siny Medical Technology Co., Ltd , https://www.sinymedical.com
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