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Fats
are part of the nutrients your body needs. However, you must consume them in
the proper amounts. Around the strategies to lose weight there are endless
myths about what can be eaten and what not, as well as about the amounts. In that
sense, it is important to know what the proper
amount of fat is during the diet.
Knowing
this information is fundamental. In fact, many food plans fail or
damage the health of people because they were not prepared with the proper
meticulousness. Therefore, we are sure that this information will be very
useful. There are many myths related to the
presence of fats during the diet. Some point out that they are harmful and fat. In
fact, popular belief rejects them. But that belief is false. In this article we
explain not only why you should eat fats, but what the recommended amounts are.
Myths about fats
It
cannot be denied, the most abused food
group of all is that of fats.This is because people blame them for their health
conditions related to metabolism and, of course, their excess weight. As we
pointed out, there is an extended
belief that fatty foods get fat. Which is not entirely false, but it is not entirely
true either. We must pay close attention to this particular. It is not true
that fat fattensby itself, what fattens is the excess of calories. In effect, fats
contribute to the amount of calories, but also proteins and carbohydrates have
a considerable caloric intake.
Reducing fat consumption
does not guarantee that you lose weight
Many
people reduce, and even eliminate, the consumption of fats during diets. They
believe that with this they will lose weight. However, you may not eliminate
those extra Weight. But not only that: if your fat intake is
insufficient your health can be affected. It is a mistake to believe that by the
simple fact of stopping eating fat you will lose weight. It is more: if your consumption of proteins and carbohydrates is
excessive, you will generate fatin your body, even if you do not consume it directly.
Fats during the diet
In
the daily Eating of an adult it is recommended that the
consumption of fat equals 30% of the total calories. This in the case of not
being doing a diet to lose weight. For its part, when it comes to Eating a
child that number rises to 40%. Now, when we follow diets to
lose weight, the natural thing is to reduce the alimentary consumption, so much of the fats as
of the other nutritional groups. As mentioned previously, all foods provide
calories. The percentage of fats during the diet is basically the same as in
the daily diet. However, depending on the progress of the diet, the proportion
can be lowered a little. In the case that you want
to lose weight, the optimal level is around 25%.
Now,
if you gain weight very easily, you can decrease the
percentage of fats to 20%.In the opposite case, that in the first weeks of the diet
loses weight quickly, it is recommended that you increase the fat percentage up
to 30%, in order to compensate for the deficit. In any case, it is important
that you do not make decisions for yourself. The most advisable thing
is that you seek the advice of a doctoror a nutritionist. This way you will avoid following
unbalanced diets.
How to measure the amount
of calories in grams?
It is not the same to
talk about the amount of calories than the amount of grams. If we say that the ratio
of fats to the other food groups is 30% that does not mean you should eat 30
grams of fat for every 100 total grams of food. The quantities are
measured in calories. What it means is that your caloric intake should calculate
the percentage corresponding to fats. For example, for 2000 total calories with
30% fat, the amount of fat calories you should consume is 600. Now, that 600
represents calories and not grams. In this regard, you can use a calculator to
check how many grams of fat those 600 calories contribute. The calculation is
simple, then, each gram of fat equals 9
calories.
Therefore, you only have to divide the amount of calories you need between 9.
The fat you eat is not
the same as adipose tissue
All
the confusion regarding fat comes from confusing the fats we eat
with the fat that is lodged in the body. We should call this last one “adipose
tissue ". It is the one that makes us look overweight. In effect, the fact
that we eat contributes material that becomes adipose tissue. But as we said
before, the excess of calories is what
generates overweight.Therefore, the excesses of any other food group also
becomes adipose tissue.
Fats are macronutrients
Despite
all the bad fame fats may have, they are actually vital macronutrients. They provide essential fatty acidsthat, as the name
suggests, are necessary for the good health of our body. However, their caloric intake per gram is higher compared to that of
the other food groups(9 calories per gram). For this reason, fats during the
diet should be consumed in its proper measure.
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