Fat is an important part plays in our body. It gives energy, intakes some nutrients and maintains our body according to it.
We need to consume fat everyday day i.e. some people avoid food contains fatty acids but it is also important that our body needs to intake fat every day if we don’t take that energy will not be provided.
However, in fats, some are good for health and some are bad for health. We need to take fat that is good for health so that we can reduce the risk of diseases. see why using fat burners is not good practice to lose weight?
With the taking of sufficient fat food, our body will be provided plenty of vitamins i.e. vitamin A used for eyes and vitamin D for keeping bones strong and Vitamin K for blood clotting. If we do not take sufficient fat, food in our daily diet vitamins may also not function properly.
Good Fats and Bad Fats:-
Fat food like Avocados, Cheese, Dark chocolate, Eggs, Nuts are good for health and Contain sufficient fatty acids however high intake of this can increase heart diseases and cholesterol.
Plant-based food and oils are sources of fat.
There are 2 types of fats
This is one type of fat, which present in foods and oils. This fat can improve cholesterol and risk of heart diseases can be reduced.
This can present in nuts like cashew nuts, peanuts, almonds etc
In addition, present in olive oil, peanut oil, and avocados etc.
This is also similar to the monounsaturated fat and this helps in lowering the risk of heart diseases
This is present in walnuts, seeds, vegetable oils etc.
The fat level should not exceed 15 to 20 percent for men and 20 to 25 percent for women it is not good if the fat level is below 20 so we have to maintain an average level of fat in our body.
If a person has more than 20 he/she may be suffering from diabetes so we have to maintain the fat level in our body.
Relation of Fat with Weight Management:-
Nowadays the main problem related to health is diabetes and overweight recent survey states that nearly 45% of the children are suffering from this overweight due to improper diet. Read more why Fats are important for weight management?
So proper diet should be maintained for avoiding these conditions. (Understand the difference between Fat-Loss and Weight-Loss)
There are different types of fats they are saturated, unsaturated, Tran’s fats
These facts are not good for health and also by eating this risk of heart diseases will increase these fatty acids contained in foods like animal-based products like meat, palm oil, coconut, etc.
Packaged foods like chips, cakes, pizzas and lot many things that may be called as junk food.
These are good for health, this will reduce the risk of heart diseases, and this will reduce the cholesterol levels of a person.
These acids contain in food like
Omega 3 like oily fish and avocados, nuts like almond, cashew nuts etc.
So it is essential to take fatty acids we are better to take unsaturated acids that also good for health and will maintain constant cholesterol level.
These facts are similar to unsaturated fat but processed. Eating this kind of fats will increase in heart diseases and it is not good for our health.
Therefore, we have to minimize or reduce the intake of fats like this in our diet.
However, there is a lot of difference between dietary fat and body fat high take of dietary fat will result in overweight and obese.
The fat usually provides 9 calories per gram, which are more than carbohydrates and proteins.
If we eat 1,600 calories in a day, we should consume 53 grams or less than that but cannot take more than 53 grams.
If we eat 2,200 calories in a day, we should consume 73 grams or less fat but should not exceed that
If we eat 2,800 calories in a day, we should consume 93 grams or less fat but should not exceed that
If we fail in managing this overweight should not be managed properly.
So the healthy fast food intake and weight are closely related to each other. We have to balance both by taking healthy fats that keep our weight constant or balanced. Look on how to lose belly-fat by doing exercise at home!
Overtaking of fatty acids will increase our risk of heart diseases due to an increase in cholesterol levels.
So keep managing the levels of fat in taking of food.