Daily Requirement Of Fats
Our body needs all the nutrients like fats, carbs, proteins, and fibers but in the right proportion.Fat is an important source of energy for your body and is also required by the body for the healthy development of hair, skin, and brain. However, consuming too much fat can result in obesity. Certain types of fat, if consumed in excess, increases your risk for heart disease and hence should be taken in moderation.
We at MEVOLIFE love to talk about weight loss and fat is one of the biggest contributors to make the weight loss journey successful. Now how much fat you need in a day depends on how many calories you consume in a day during your weight loss regime. So before you jump into this, know how much calories you require as per your body weight and height to lose weight. If you have a daily allowance of 1200 calories, then you need approximately 20-35% of it i.e. 330 calories, and 1 gram of fat equals 9 calories.And hence you can consume 36-40 grams of fats to lose weight out of which only 7% should come from saturated fats. You can also look into the below chart to have a detailed vision of the relation between calories and fat:
Fat is available in many forms – some are good, some are bad and some are worse. So what fats are you actually supposed to eat and what to avoid?
THE GOOD FAT
a) Monounsaturated Fats
Of all the fats, these get the most acceptance in medical and nutrition communities today. Monounsaturated fats are found in varying levels in oils like olive, sunflower, sesame, flax, peanut, safflower, etc. These oils are not entirely made of monounsaturated fats but also have some levels of saturated and polyunsaturated fats. These fats, known as MUFAs, raise the good HDL cholesterol and lower the bad LDL cholesterol. Along with this, they also protect against the buildup of plaque in your arteries. Not only this, but studies have also shown that they help to prevent belly fat. Monounsaturated fat is mostly found in food items like
a) Olives and olive oil
b) Canola oil
f) Peanut butter
g) Sesame seeds
b) Polyunsaturated fats
Polyunsaturated fats are the must-have fat and they are required for normal body functions but your body can’t make them. So you must get them from food. Polyunsaturated fats are used to build cell membranes and the covering of nerves. Along with this, they are also essential for blood clotting, muscle movement, and inflammation. A polyunsaturated fat usually has 2 bonds in its carbon chain. There are two main types of polyunsaturated fats: omega-3 fatty acids and omega-6 fatty acids and both types offer health benefits. You can easily find this type of fat in –
c) Chia seeds
e) Canola oil
h) Safflower oil
THE BAD FAT
Saturated Fatsconsist of triglycerides containing saturated fatty acids. Saturated fatty acids don’t have a double bond between the individual carbon atoms of the fatty acid chain. That is, the chain of carbon atoms is fully “saturated” with hydrogen atoms. These are usually those fats, which are available in the processed form. Besides, many baked goods and fried foods can contain high levels of saturated fats. Some plant-based oils, such as palm oil, palm kernel oil, and coconut oil, also contain primarily saturated fats but do not contain cholesterol. Saturated Fats have had a bad impression on increasing your triglycerides levels and eventually harming your cardiac health. The trick is not to avoid eating them completely but you can have them in moderation that will help you not have any impact on your health. You can limit the intake of following food items:
a) Fatty beef
d) Poultry with skin
e) Beef fat (tallow)
f) Lard and cream
h) Cheese and
i) Other dairy products made from whole or reduced-fat (2 percent) milk.
THE WORSE FAT
Trans fatsare made from oils through a food processing method called partial hydrogenation. By partially hydrogenating oils, they become easier to cook with and less likely to spoil than do naturally occurring oils. Research studies show that these partially hydrogenated trans fats can increase unhealthy LDL cholesterol and lower healthy high-density lipoprotein (HDL) cholesterol. This can increase your risk of cardiovascular disease and hence should not be consumed at all. Also, if you are looking for weight loss then the trans-fat plays a very major role in being the road blocker. Numerous studies have linked trans fat to heart disease, infertility, cancer, type 2 diabetes, liver problems, and obesity. Trans fats raise bad LDL and lower good HDL, increasing inflammation throughout the body. Dr. Gerbstadt said that “ They 100 percent promote heart disease”.
A weight-control study in animals found that even with the exact same number of calories and identical amounts of fat, animals fed trans fat gained four times more weight and 30% more belly fat. A Brandeis University study found that subjects who consumed products made with hydrogenated oil experienced a drop in their “good” HDL cholesterol a significant rise in blood sugar—about 20%, in just four weeks. Isn’t that dangerous? Well, it surely is but you can try the below tips:
–Check the food label and see if there is any oil or hydrogenated oil/ partially hydrogenated oils mentioned in the label
–Try eating more vegetables & fruits
–Avoid deep-fried foods
–Go easy with high-fat dairy products
–Say big no to margarine, doughnuts, french fries, and processed foods such as crackers, cookies, chips, and cakes.
So be smart in your choices with fat but don’t avoid it completely for a healthy life.
Daily Requirement Of Calories
The word calorie is often viewed in a negative light, as in the fewer the better. A calorie is a measure of energy that while many people are trying to reduce the number that is in their diet, the reality is that to sustain life, a certain number is necessary to consume each day. Is there a way to determine how many are needed or what type are needed? Yes is the answer to both questions.
The number needed for good health
To determine the necessary quantity of calories is very simple, multiply your weight in pounds times 10 or in kilograms times 22. This is the TOTAL that is needed daily to maintain your current weight. To lose weight, you must either eat fewer than that number or add exercise to your daily routine to use more calories than that number.
Uses for calories
The calories that you need daily are simply to maintain your body the way that it is now, which is known as your metabolic rate or simply your metabolism which means:
1. The continual function of your brain, heart, and all of the other organs of the body. In fact, the brain itself uses 25% of your daily needs. This total represents 65% of your normal requirement.
2. Maintaining the shape and tone of the muscles of the body use 25% of the day’s total.
3. Maintaining the normal body fat which exists mainly as a long-term energy source uses the remaining 10%.
Types of calories
While the total number is of primary importance regarding body functions, calories are found in three different forms with different primary purposes
1. Carbohydrates: The primary use is as a short-term energy source with the length of time being up to about 2 hours. Simple carbohydrates found in fruit are absorbed and used in minutes whereas complex carbohydrates must first be digested and take longer to be absorbed and used.
2. Proteins: These are used to build the muscles of the body which control how we move.
3. Dietary fats: The primary use is as a building block of the trillions of cells in the body and also to transport some of the vitamins that are provided by food.
The percentage that you should eat of each type is equal to the uses outlined above; 65% of your calories should come from carbohydrates, 25% should come from protein, and the remaining 10% from dietary fat. Part of the problem with weight control and obesity is that commonly, people eat 45% carbs, 45% fat, and 10% protein. Reducing the number from fats and increasing the number from carbs, will allow for a greater amount of food to be eaten, while at the same time reducing the total number of calories in the diet.
Timing of meals
The amount of time necessary to digest and absorb a meal is 1/12-2 hours. Hunger and fullness are controlled by two hormones and this cycle normally lasts for 3-4 hours. Everything put into the stomach will be digested all at once; there isn’t an order to it. The idea is to eat enough energy now that lasts for 3-4 hours and then repeat at that time. If more calories are consumed than needed for that period, the extra will be converted and stored as body fat.
By eating smaller meals more frequently, hunger can be avoided and the creation of fat deposits can be avoided. The idea of eating large meals with long periods in between does not keep hunger from returning as the stomach has been emptied after two hours and thus the hunger hormone will return. But the number of calories eaten more than the amount needed for the 3-4 hour window will be deposited as fat.
A portion of food equals the size of your fist which is 3 ounces (84 grams) for a woman and 4 ounces (112 grams) for a man. This is for both proteins as well as carbohydrates with one of each making a meal. Some people will see this as a small amount of food, but the hunger hormone (ghrelin) stops being produced as soon as food enters the stomach and the fullness hormone (leptin) will start being produced in 5-10 minutes. This cycle lasts for 3-4 hours when hormone sensitivity is normal. Obesity disrupts the body’s sensitivity to the hormones. Obesity does not occur because of hormonal problems, the opposite is true, hormonal problems result from obesity.
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