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 fattens by 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 fat in 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 doctor or 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 Macro Nutrients
Despite all the bad fame fats may have, they are actually vital macro nutrients. They provide essential fatty acids that, 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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