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Thanks to the sudden popularity of the ketogenic diet, fat has come into the spotlight Three macronutrients (protein , Carbohydrates and fat). You can say it's the Buzzi right now. People even make "fat bombs" and eat bacon on the reg to increase their daily fat intake in the name of health. perhaps those who have seen What the Health go the other way and campaign for low-fat, oil-free herbal diets.
But how much fat is actually healthy to eat? and how low is low? Here's everything you need to know, directly from nutrition professionals.
What are the different types of fats?
For your information: Not all fats are equivalent. There are four major types of fats:
- Mono-unsaturated fats are found in plant foods such as nuts, avocado and olive oil.
- Polyunsaturated fats are used in nuts, Grains, olive oil and certain types of fish found, including omega-3 and omega-6 fatty acids.
- Saturated fats are found mostly in animal products such as meat and dairy.
- Transfats are mostly Manufactured by humans and made by a process called hydrogenation that makes solids from liquid fats, this process was banned in the US because it can lower LDL cholesterol ("bad") and HDL cholesterol ("good"). Some animal products also contain small amounts of trans fat, for example greasy pieces of meat.
Of these four, dieticians recommend that they should be easy to use to concentrate saturated and polyunsaturated fats, to eat saturated fats in moderation and to completely avoid trans fats.
"Monounsaturated and polyunsaturated fats improve blood cholesterol and reduce the risk of heart disease," explains Kimberly Yawitz, a licensed nutritionist with McDaniel Nutrition Therapy. There is also evidence that they lower the risk of type 2 diabetes, especially when replacing refined carbohydrates such as sweets, white bread and fruit juices. Omega-3 fatty acids also lower blood pressure, lower triglycerides in the blood and lower the risk of diabetes preventing fatty deposits from forming in the arteries.
How To Find The Right Amount Of Daily Fat Consumption For You
Given that all fat / low fat connoisseurs are out there, it's hard to know what's really happening to you Expert Suggestions for Determining Your Personal Ideal Dietary Fat.
Start with the standard fat recommendation. If you are not sure which fat intake is right for you, try the recommended daily intake of dietitians "A good rule of thumb is to get 20 to 35 percent of your calories out of fat," says Maryann Walsh, a dietician registered in Jupiter, FL. "You can multiply that percentage by your daily calorie intake and this number then divide by 9 to get the grams of fat per day. "If math is not your thing, apps like MyFitnessPal can help you with that support, says Walsh.
Think long term. Sure, this keto diet may sound like a good idea, but can you imagine eating like that in a year? If not, experts recommend choosing a fat intake that you can stay with. "Think of the healthy foods you like to eat every day," suggests Yawitz. "If you're a carbohydrate queen, you'd probably be fine with a low-fat diet, and a good starting point would be about 25 percent of your daily fat calories." If you like nuts, seeds, avocados and cheese, you'd probably be on a low-fat diet "You probably want to aim for 30 to 35 percent of the calories from fat."
Keep track of your numbers. "Once you've set a goal for your fat intake, try tracking your meals and snacks for a few days," says Yawitz. "Watch your hunger and energy as well as your body weight, and if your body weight rises more than you want, you must either lower your fat intake or reduce your carbohydrate or protein calories, or try to adjust your fat intake. if you are at the bottom and are often tired or hungry. "
Have some fat at every meal. "The best rule of thumb is to include a vegetable source of unsaturated fat at almost every meal / snack," says Rachel Fine, a registered nutritionist with To The Point Nutrition. "Adding fat to a meal not only improves satiety but also helps keep blood sugar levels up by balancing the carbohydrate in the meal.Together, meals and snacks should balance the three macronutrients: complex carbohydrates, unsaturated Fatty acids, and lean protein. "
Do. "There are many opinions at the end of the day, but you have to do what works best for you," says Walsh.
What is the deal with high-fat diets?
High-fat diets are gaining popularity at the moment. But are there real benefits to a high-fat diet? "High-fat diets have gained a lot of popularity because people often lose weight in the first week or two, but it's important to know that limiting carbohydrate in the diet initially loses water and is not true fat loss, explains Lauren Manganiello, a Certified Nutritionist and Certified Personal Trainer. (People also experience something called keto-flu, partly because they lose more water than normal.)
High-fat, low carbohydrate diets are Not a good idea if you're super-trained. "For athletes to work optimally, they need a balance of carbohydrate, protein and fat to achieve both performance and recovery," says Manganiello, saying I would not give an athlete a high-fat diet (FWIW, there are some endurance athletes who swear on a high-fat diet.) Here's what you do need to know about the training with the keto diet.)
Plus Page: "Many people often claim that they donate Compared to other diets, I do not feel so hungry with high-fat diets," says Manganiello. "This is probably because fat helps make us feel full after a meal." However, saturation is subjective, so this is not a guarantee.
What about a low-fat diet?
The low-fat approach is a nutritional professional that is more open as long as you do not go too low. "Dietary fat has many important functions in the body," says Yawitz. "It helps to insulate the body against cold, and is important for healthy skin and hair." It has also been found that unsaturated fats promote brain health, reduce inflammation, and ward off depression and other mood disorders.You need at least 20 percent for optimal health of your calories to get rid of fat. "
There are some legitimate benefits to keeping your fat intake low (20 percent of your daily calorie or something above it). "A low-fat diet method is an effective way to control calorie intake because fat has 9 calories per gram compared to carbohydrates and protein, which have 4 calories per gram," Walsh explains. There are also positive research findings that point to a plant-based diet being beneficial for the prevention of cancer and cardiovascular disease, she says.
"I usually recommend women with a family history of heart disease or abnormal cardiovascular laboratories to a low-fat diet that includes a variety of plant foods," says Yawitz. "For these women, 20 to 25 percent of calories from fat is a good starting point, and it's also important to limit saturated fat to less than 7 percent of daily calories." Remember, listen to your body when in doubt and practice healthy eating habits that you believe can hold on to your entire life, says Walsh , "The best nutritional plan is the one that works for you and includes the foods you love."