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Fats increase satiety and should not be withdrawn from the diet

Fats increase satiety and should not be withdrawn from the diet

Fats are really intriguing. Although fats, they are distinct from each other in their compositions. Saturated fats are known to be deleterious and are associated with increased cardiovascular disease. Unsaturated fats play the role of guardian, protect the heart and prevent other inflammatory processes. This distinction of fat types may be the factor that contributed to the increase in supplement use and promoted the reduction of fat in the meal dish. Apparently it was easier to take a capsule than to be aware of the fat in the food. But appearances can be deceiving.

No supplement should replace the fats on the menu. First it needs to be clarified that they are not able to generate weight loss. In addition, some may even be deleterious, as is the case with coconut oil, which increases cholesterol. The rest are really good fats, but they should be part of everyday food and, with rare exceptions, can be used as food supplements.

Food fats should continue on the menu. Despite the negative associations and their high caloric content, removing the fats from the diet is a mistake. Even for those who need to lose weight. All healthy and balanced food should contain 30% of the total calorie content of the diet in fats. This recommendation is based on the important functions of fats for human health. They are fundamental in the process of producing hormones, in the transport of vitamins, besides they are components of the cellular membranes, they participate in the immunological and anti-inflammatory function, they increase the satiety power and the palatability of the foods. easy to lose weight when the menu to be followed is yummy. No one can follow a monotonous food plan for long. Exactly why it is very important to preserve the fats in the diet. It gains in flavor, prolongs the treatment time and allows the reach of the ideal weight and its maintenance. Another point is that without the contribution of satiety promoted by this nutrient, it is not possible to control hunger, leading to even greater consumption of carbohydrate sources (breads, biscuits, rice and potatoes), making it impossible to lose weight and / or bringing other health risks.

When a fat supplement is chosen, there is no satiety response and there is no improvement in the taste of the food. Although there are benefits, important functions for nutritional balance are lost. In addition, when choosing a food rich in unsaturated fats, one does not choose a single type of fat, such as omega 3, for example, other fats of the good are in the same food, enhancing its protective effect.

Protective or unsaturated fats are divided into two groups: monounsaturated and polyunsaturated. The former are mainly found in foods of plant origin such as olive oil and olive oil, canola oil, sesame oil, avocado, walnuts and nuts. The oils can be used in the preparation of basic foods like rice and beans and in the seasoning of leaves and vegetables. Polyunsaturated fatty acids are present in cold water fish and also in vegetable and brown oil.To facilitate understanding of fat consumption, it is important to know that balance can occur naturally and spontaneously by replacing red meat - rich in saturated fats - with fish. This is a process that leaves no room for nutritional errors, conduct is simple. This behavior does not mean abolishing the consumption of red meats, but rather eating fish more often in the week. Another important issue to clarify is that contrary to what many people think, vegetable oils should continue to participate in the preparation of all meals. Cooking with oil is healthy, being soy, corn, sunflower or canola oil! Care, as in all food groups, is portion control.

Other factors may be behind the growing interest in fat supplements in capsules and oils, but the great truth is that, yet, no one has been able to demonstrate protection superior to what a good plate of food, colorful, varied and yummy can bring! The tip is!


Magnesium is ally of the bones and controls blood pressure

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Learn how to control your mouth and succeed in the diet

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