Fats are organic compounds consisting of glycerol esters, fatty acids and substances with high bioactivity. Fats and fat-like substances are denoted by the general term lipids.

In the human body, most lipids are concentrated in subcutaneous tissue and adipose tissue. These compounds are contained in muscle tissue, liver, brain. In plants, fats "live" in fruits and seeds. In the plant world, the so-called oilseeds are most saturated with lipids.

Difficulties in terminology

One can speak for a long time about the important role of fats in the human body, especially since there are many little-known and very entertaining facts. But to begin with, it is important to understand the terminology so as not to get confused in the so-called "related bonds" of lipids.

Lipid is the main term. They denote a substance with a fat-soluble molecule. Simply put, all fats, fatty acids, fat-soluble vitamins and phospholipids in cell membranes are lipids.

Fatty acids are the building blocks of the body. They are the "custodians" of energy that the body, if necessary, the body processes into fuel.

Triglycerides are lipids with a structure of three fatty acids and glycerol molecules. All triglycerides are divided into 2 groups: saturated (found in meat and dairy products) and unsaturated acids (in plant foods). From the point of view of anatomy, the fat contained under the skin is also triglycerides.

Sterin (or sterol) is a subgroup of steroids that work on the principle of hormones. In the body, they play the role of the structural part of cells (present in the membrane). They take part in metabolism, affect the level of cholesterol in the body: plant sterols block the absorption of "bad" cholesterol in the intestine.

Phospholipids - they are assigned a structural role in the body. The cell membrane consists precisely of phospholipids. That is, the efficiency of all cells in the body depends on this type of lipid. Most phospholipids are found in the membranes of liver, brain, and heart cells. They are an important element of the sheath of nerve trunks, are involved in blood coagulation and tissue regeneration.

Chemical and biological role

Speaking about the role of lipids for a living organism, it is first of all important to note that lipids are part of the cells of almost all types of tissues, and together with carbohydrates they provide vital activity and energy metabolism. In addition, accumulating in the subcutaneous layers and around organs (in reasonable doses) create a protective pillow: provide protection against mechanical damage and create thermal insulation.

And the most famous role - adipose tissue cells play the role of a reservoir with nutrients, creating energy reserves of the body. By the way, the oxidation of 1 gram of fat gives the body 9 kilocalories. For comparison: the oxidation of a similar amount of protein or carbohydrate produces only 4 kilocalories of energy.

Natural lipids are over 60 types of fatty acids with different properties. A fatty acid molecule is a special "chain" of interconnected carbon atoms surrounded by hydrogen atoms. The properties of fats depend on the length of this "chain". The longer the "chain", the more solid fats are formed. Liquid oils have a molecular structure with short "chains" of atoms. The melting point of fats also depends on the molecule: the higher the molecular weight, the more difficult fats are to melt, and the worse they melt, the more difficult it is for the body to absorb.

According to the quality of assimilation, fats are divided into three groups. Representatives of the first are absorbed by the body by 97-98 percent. Such fats melt at temperatures below 36.6 degrees. If melting requires 37 degrees or more, such fats are absorbed in an amount of 90 percent. And only 70-80 percent of the substance will be absorbed if it needs at least 50-60 degrees Celsius for melting.

Classification of natural fats

Saturated Fat:

  • butter, milk fats;
  • meat, fat, animal fats;
  • palm, coconut and cocoa butter.

Unsaturated fats:

  1. Monounsaturated:
    • olive oil;
    • peanut butter;
    • avocado;
    • olives;
    • poultry meat.
  2. Polyunsaturated:
    • fatty varieties of fish, fish oil;
    • linseed, rapeseed, sunflower, corn, cottonseed, soybean oil;
    • wheat germ oil, walnut oil;
    • nuts and seeds.

The difference between saturated and unsaturated fats is in the chemical structure, and therefore, their functions are also different.

Saturated fats are not as beneficial to the body as unsaturated fats. They negatively affect lipid metabolism, the functioning of the liver and, as nutritionists believe, are the cause of atherosclerosis.

The highest concentration of unsaturated fats is in vegetable oils. The most striking in their chemical and biological properties are polyunsaturated fatty acids. They are vital substances for the body and are included in the list of substances indispensable for humans. And although they are sometimes called vitamin F, they actually differ in properties from real vitamins. Contained in all vital organs: in the brain, heart, liver, reproductive organs. The high content of polyunsaturated fatty acids in the embryo, the body of a newborn baby and in breast milk has also been proven. The most saturated vitamin F is fish oil.

The role of polyunsaturated fats

The role of polyunsaturated fats:

  • contribute to the elimination of cholesterol from the body, thereby helping the prevention of atherosclerosis;
  • make the walls of blood vessels elastic and reduce their permeability;
  • contribute to the prevention of ischemia;
  • strengthen the protective functions of the body, develop resistance to various infections and ionizing radiation.

Deficiency of polyunsaturated fat causes coronary artery thrombosis.

According to the content of polyunsaturated fatty acids, lipids are divided into 3 groups:

  1. With high bioactivity. The content of polyunsaturated acids in them is 50-80 percent. It is enough to consume 20 g of fat to provide the body with the necessary acids. Sources: vegetable oils (corn, linseed, sunflower, hemp, soybean, cotton).
  2. With medium bioactivity. The content of polyunsaturated acids is below 50 percent. The daily requirement is contained in 50 g of lard, goose or chicken fat.
  3. Low bioactivity. It is butter and all kinds of milk fat, beef and mutton fat. They are not able to give the body the necessary rate of polyunsaturated fatty acids.

Triglycerides, phospholipids and sterols

All fats in the body are usually divided into 3 groups:

  • triglycerides;
  • phospholipids;
  • sterols.

Almost 100 percent of the fat contained in the human body is in the form of triglyceride, 95 percent of dietary fat is also stored in this structure.

Triglyceride is a substance whose molecule consists of 3 fatty acids and 1 glycerol molecule. Depending on the presence or absence of hydrogen in the composition of the atoms, triglycerides are saturated, monounsaturated and polyunsaturated.

The main role in the body is providing energy. Mostly stored in adipose tissue, but some triglycerides are present inside the cells. Excessive amounts of this type of lipid in the cells leads to the development of obesity. An excess of triglycerides in the liver tissue is fraught with fatty degeneration of the organ, and a high content in muscle tissue accelerates the development of type 2 diabetes.

Phospholipids are present in only 5 percent of food products. They can dissolve in water and fats, due to this property, they can easily move through cell membranes. The most famous phospholipid is lecithin, which is found in the liver, eggs, peanuts, wheat germ, and soy.

Phospholipids are necessary for the body to maintain the function of cell membranes. Violation in their structure leads to liver disease, a violation of blood coagulation, liver, cardiovascular disease.

Sterols are a group of substances that include cholesterol (high and low density lipoproteins), testosterone, cortisol and vitamin D.

It is also important to note that in the lipid family there are 2 essential fatty acids for the human body that it cannot produce on its own. These are linoleic and linolenic acids.

Linoleic is better known as omega-6 fatty acid, and linolenic as omega-3 acid. Look for them best in seeds, nuts, oily sea fish.


Cholesterol is an important component of most tissues of the human body. He takes part in the creation of new cells, hormones, intercellular membranes, in the absorption of vitamins, accumulates energy. But the beneficial role of cholesterol is preserved only as long as its content does not exceed permissible norms (200-250 mg). Beyond this trait, he turns from an assistant to a pest.

All cholesterol present in the body forms two groups:

  • high density lipoproteins ("good" cholesterol);
  • low density lipoproteins ("bad" cholesterol).

The "bad" particles of sterol are formed from fats obtained from butter, very fatty meat, egg yolks and whole milk.

Daily in the body is produced within 1 g of cholesterol. And almost all (0.8 g) is synthesized in the liver, and 0.2 g - in the remaining cells. In addition, another half gram of cholesterol comes with food. It is this dose, received from the outside of the substance, it is important to regulate, as much as possible "adjusting" the sterol to normal.

How to adjust your cholesterol?

It’s not so difficult to adjust the balance of cholesterol if you know the rules of dietetics. Here are some recommendations that can help you improve your health.

  1. Refuse refractory fats of animal nature.
  2. Exclude fried foods and fries from the menu.
  3. Eat no more than 2-3 egg yolks per week.
  4. Give preference to lean meat.
  5. Reduce the intake of skim milk.
  6. Two-thirds of the daily diet should be composed of plant foods rich in fiber.
  7. Eating garlic is a famous cholesterol fighter.
  8. Drink a lot of green tea.
  9. Introduce polyunsaturated fats into the diet.
  10. Take nicotinic acid, calcium, vitamin E and C.
  11. Use freshly squeezed juices (beet, cucumber, carrot, apple, cabbage, orange, from celery).
  12. Introduce foods rich in phytosterols (plant sterols that control cholesterol) into the diet: wheat germ, wild rice bran, sesame seeds, sunflower and pumpkin seeds, pistachios, flaxseeds, almonds, pine nuts, avocados, olive oil.

Assimilation, exchange

Biologists conducted many experiments before they understood the principle of body fat absorption. In the 1960s, Robert Wolpenheim and Fred Matson of Procter-and-Gamble determined that in the gastrointestinal tract fats do not completely undergo hydrolysis. That is, under the influence of water, only two triglyceride molecules break down, the third remains unchanged.

First, the enzyme contained in saliva acts on fats. At the next stage, an enzyme produced by the pancreas is included in the work. After double treatment, fat is transported in portions to the small intestine. And what is interesting: portions of lipids enter the intestines not arbitrarily, but only after the corresponding signal, which the small intestine "sends" to the stomach. Nature has created the human digestive system in such a way that fatty foods do not enter the intestines until they process the previous portion. This explains the feeling of fullness and a "full stomach", cleansed after overeating, in particular high-calorie foods. How the intestine transmits these smart signals to the stomach, biologists can not yet explain. But the fact remains.

Bile and bile acids help the body to completely process fats. They grind lipids into tiny particles that are again affected by the lipase enzyme. After the final hydrolysis, monoglycerides and fatty acids are formed in the body. They pass through the walls of the intestinal cells and already in an updated form (in the form of fat droplets coated with protein) enter the bloodstream to be transported throughout the body.

The blood contains a significant amount of lipids of various types. The saturation of blood with fats varies throughout life. The level of "fat" is affected by the nature of nutrition, age, and the state of the body. An increase in the rate of neutral fats indicates that the body is improperly using lipids from food.

Other causes of increased blood lipids:

  • starvation;
  • diabetes;
  • acute hepatitis;
  • exudative diathesis;
  • nephrosis.

Hyperlipimia (increased "fat" level) is also characteristic of intoxication, impaired liver function, diseases of the endocrine system. Fat absorption is impaired in diseases of the digestive system. One reason for not digesting lipids is insufficient bile production.

The process of metabolism of fats in the human body directly depends on the metabolism of carbohydrates. In cases of regular consumption of high-calorie foods (rich in carbohydrates) without the necessary energy expenditures, the joules obtained from carbohydrates turn into fats. To combat food obesity is necessary to reduce the calorie intake. The menu focuses on proteins, fats, vitamins and organic acids.

Pathological obesity is a consequence of disorders of the neurohumoral mechanisms of regulation of carbohydrate and fat metabolism. Excessive accumulation of lipids in cells and tissues flows into dystrophy.

Fats in food

Biologists said: about a fifth of the kilocalories needed to generate energy, a person should receive at the expense of fats. Daily requirement is determined taking into account several parameters:

  • age;
  • Lifestyle;
  • health status.

People leading an active life, playing sports (especially professionally) need a diet with high calorie content. Elderly, inactive, with a tendency to be overweight should "cut" the saturation of their diet.

For health, it is important to consider not only the amount of fat in the diet, but also the ratio between the consumption of different types of lipids. And remember some of the recommendations of nutritionists:

  • saturated acids worsen fat metabolism, liver performance, increase the risk of developing atherosclerosis;
  • unsaturated fatty acids stabilize metabolic processes, remove "bad" cholesterol from the body;
  • the abuse of unsaturated fats (vegetable oils) causes a disturbance in the digestive tract, the formation of stones in the biliary tract.

Ideally, a “fat” diet should consist of 40% vegetable oils and 60% animal fats. In old age - more vegetable fats.

The ratio of fatty acids in the diet:

  • monounsaturated - 50% of all fats;
  • polyunsaturated - 25%;
  • saturated - 25%.

Trans fats are unsaturated fats artificially converted to saturated fats. They are used in the food industry (sauces, mayonnaises, confectionery), although nutritionists are strictly forbidden to use them. Fats that have undergone intense heating and oxidation (chips, french fries, donuts, whites, deep-fat dishes) also harm the body.

Harmful fats:

  • saturated fats;
  • cholesterol;
  • trans fats.

An excess of "bad" lipids causes:

  • obesity;
  • diabetes;
  • cardiovascular diseases.

Saturated fats have a simpler molecular structure and are harmful to the human body, as they cause clogging of blood vessels.

Examples of foods containing saturated fats:

  • margarine;
  • animal fat (kidney, white on meat, interior, butter);
  • coconut and palm oil;
  • fat meat;
  • milk products;
  • fast food;
  • confectionery.

As for meat and dairy products, the body urgently needs this food, but preference should be given to low-fat options.

The higher the intake of saturated fats, the higher the level of cholesterol in the blood. Cholesterol is mainly formed in the tissues of the liver and is needed in small amounts by the body. Exceeding the norm leads to the development of heart diseases and problems with blood vessels.

Trans fats are liquid oils artificially converted to solid form (margarines, cooking fats). Their job in cooking is to extend the shelf life of perishable foods. Present in foods with a high glycemic index of carbohydrates.

Healthy fats

Healthy fats are 2 types of unsaturated lipids: monounsaturated (omega-9) and polyunsaturated (omega-3, omega-6).

Omega-9, or oleic acid, contributes to the normal course of vital processes in the body. With its lack of cell membranes weaken, the balance in metabolism is disturbed. It is found in large quantities in olive oil.

Useful properties of Omega-9:

  • possesses immunostimulating properties;
  • prevents the development of malignant tumors in the female breast;
  • reduces rice development of diabetes mellitus, cardiovascular disease;
  • regulates cholesterol;
  • protects against viruses and colds;
  • eliminates constipation, regulates the digestive process;
  • improves memory;
  • relieves depression;
  • improves the condition of the skin, nails, hair;
  • supplies energy.

Omega 3

Omega-3s play an important role in life, but the body does not independently produce it. It affects the work of the brain, heart, joints, sharpens vision and lowers cholesterol. It has anti-inflammatory effect and properties of a powerful antioxidant.

There are in such products:

  • a fish;
  • sesame, rapeseed oil;
  • walnuts;
  • flaxseeds.

Useful properties of Omega-3:

  • speeds up metabolism;
  • increases stamina;
  • activates the brain;
  • improves mood;
  • responsible for skin health;
  • contributes to weight loss;
  • regulates hormonal balance.

Eat foods rich in omega-3 acid, should be pregnant and prone to cancer. It is part of rehabilitation therapy after a heart attack, circulatory disorders in the brain, fractures, and autoimmune diseases. Used in cosmetics.

Omega 6

Omega-6 is found in sunflower, corn, soybean oils, sprouted wheat, pumpkin seeds, poppy seeds, sunflower seeds, and walnuts. An insufficient amount leads to memory impairment, increased blood pressure, frequent colds, skin diseases, and chronic fatigue.

The human body needs to reduce cholesterol, prevent and treat arthritis, protects nerve fibers from destruction (especially in diabetes), relieves women of premenstrual syndrome. Without Omega-6, the body will not be able to produce prostaglandin E1, which protects against early aging, allergies and the development of heart disease.

Nutritionists advise to use Omega-3 and Omega-6 in the range from 1: 1 to 1: 4 - such proportions are optimal for the body.

Food Fat Chart
Fat content in 100 g of productProduct
Less than 20 gDairy products, low-fat varieties of cheese, cereals, grains, legumes, offal, fish, seafood, mushrooms, eggs.
20-40 gSour cream, cottage cheese (homemade), pork, fatty pieces of beef, fatty fish, goose, sausages and sausages, canned fish, sweets, coconuts.
Over 40 gOil, margarine, fatty pork, duck, fish oil, nuts, seeds, smoked sausage, white chocolate, mayonnaise.

How to use: tips

  1. Refuse trans fats.
  2. Reduce saturated fats.
  3. Give preference to fats from natural products.
  4. Unrefined and crude oils are only suitable for dressing ready meals.
  5. Animal fats are suitable for frying.
  6. Store oils in a dark place in clogged containers.
  7. Eat marine fish and flaxseed oil regularly - rich in omega-3 fats.
  8. The ratio of vegetable fats to animals is 1: 2, in old age - 2: 1.
  9. Cholesterol in the diet does not exceed 300 mg per day.
  10. The ratio of saturated fats to monounsaturated and polyunsaturated is 3: 4: 3.
  11. Fat in the daily diet should not exceed one third of the total calorie content.
  12. Choose a source of saturated fat among lean slices of meat no larger than a palm and from whole milk products.
  13. To get rid of excess fat when baking meat use grills.
  14. Instead of sausages, give preference to chicken breast and turkey.
  15. You can not completely abandon milk - these products are extremely important for the body, including for controlling weight. But it is better to give preference to food with a lower fat content.
  16. Limit egg yolk intake to one every few days.
  17. Under normal conditions, the ratio of proteins, fats and carbohydrates in the diet should correspond to a proportion of 10:12:46.
  18. Most foods labeled "low fat" or "low fat" have a fairly high amount of carbohydrates.
  19. Read product labels. Be wary of foods containing palm oil or hydrogenated oils.

Individual daily requirement

People leading an active lifestyle, the consumption of fats should be reduced to 25% of the total calorie intake. To find out the rate of fat in grams, you can use the formula:

Total Fat (in g) = (Total Calories x 30%): 9

There is no time to bother with solving mathematical problems, then you can apply another, lighter formula:

1, 3 x your weight = daily intake of fat.

The best sources of healthy fats:

  • nuts: walnuts, almonds, pistachios;
  • fish: salmon, tuna, mackerel, trout, herring;
  • plant foods: olives, avocados;
  • oils: olive, sunflower.

Daily fat requirement:

  • for men - 70-154 g;
  • for women - 60-102 g;
  • children under one year - 2.2-2.9 g per kilogram of weight;
  • over a year - 40-97 g.

Deficit and oversupply: what are the dangers

Probably no one needs to explain that excessive consumption of fatty foods leads to obesity. And the shortest way to overweight is the “bad” trans fats.

Obesity is not only an aesthetic issue. Excess weight always goes paired with a "bouquet" of diseases. First of all, from the excess of fatty tissue, the cardiovascular system suffers.

For obesity:

  • the work of the liver and pancreas worsens;
  • development of oncological diseases is possible;
  • the chemical composition of the blood changes;
  • increased risk of heart attacks, strokes, coronary heart disease;
  • hypertension and tachycardia appear;
  • it becomes difficult for the heart to "pump" blood through the body.

Obesity has become the number one problem worldwide. And last but not least, "thanks to" modern food, "stuffed" with saturated fats.

But the lack of lipids is no less problematic for the body. Weight-watchers or overweight people sometimes completely eliminate all fats from their diet. At the same time, probably, none of them thinks that a total rejection of fat can cause a “set” of other, sometimes more serious problems, than extra pounds.

In fact, fats got a bad reputation not deservedly. More precisely, not all are “bad”. Some (trans fats) really need to be completely abandoned, but unsaturated can not be removed from the diet. True, here we must remember the measure.

Signs of Shortage

Dry skin

The upper ball of the skin began to peel and itch - it’s time to replenish the sebaceous glands, the function of which is to naturally moisturize the epidermis. Avocados, nuts, olive oil will help to fix the problem.

Irritability and depression

Lack of lipids affects the mental state of a person. Cases of spleen became more frequent or vice versa anger, noticed incomprehensible mood swings? It's time to introduce marine fish and flaxseeds into the diet. The healthy fats they contain will make you calmer and kinder.

Fast fatiguability

Now it’s just lunch, but has your energy run out No strength at all for anything? Most likely, the reason lies in the lack of fats, which are the main source of energy. “Cure” from drowsiness and fatigue will help 20 grams of coconut oil drunk for breakfast with coffee.

The feeling of hunger does not leave

Recently ate, but in the stomach already rumbling? A clear sign of "degreasing" of the body. Enough “good” fats are enough to satisfy hunger. A piece of avocado, a few walnuts or a slice of fish will not affect the figure, but the body will be grateful for the recharge.

Do you even freeze in the heat?

One of the functions of subcutaneous fat is to maintain a stable body temperature. For this reason, skinny people freeze more often than obese people. In conditions of a sharp decrease in air temperature (they left the house in the cold), the cells of adipose tissue throw out a portion of warming heat for the whole body. Of course, you should not "build up" the sides and abdomen - a small subcutaneous layer of adipose tissue is enough to warm the body.


Fatty acids, in particular Omega-3, play an indispensable role for the normal functioning of the brain. Lipid deficiency leads to a deterioration in brain activity. It is difficult for people with a lack of fat to collect their thoughts, keep their attention, concentrate on important things. A food rich in unsaturated fatty acids will help improve the condition.

Did the weight freeze in place?

This, of course, sounds paradoxical, but in fact it is. People sitting on a low-fat diet, it is difficult to get rid of excess. The fact is that according to the idea of ​​nature, when the body does not receive fats, it begins to draw energy from other sources - proteins and carbohydrates. He takes strength from what he receives regularly and what does not need to be stocked. He keeps subcutaneous fats as “NZ”, being afraid to consume a substance, the exhausted reserves of which so far have nothing to replenish from.

Vision deteriorated

A sharp deterioration in vision is often a signal of fat deficiency. Lack of omega-3 acid leads to glaucoma and increased eye pressure. The use of trans fats also negatively affects the eyes - up to complete loss of vision.

Joint pain

Relieve joint pain and prevent the development of arthritis due to the strength of fatty foods. But for such treatment, it is important to choose the “right” fats. A source of healthy lipids is better to choose salmon, herring or sardines, olive oil and walnuts. But you shouldn’t be especially fond of them - remember that this is an extremely high-calorie food.

High cholesterol

The level of "bad" cholesterol directly depends on the indicators of "good": the more the first, the less the second. You can increase the reserves of “healthy” cholesterol by eating marine fish once a week. Simply put, to increase "good" cholesterol, you need to use "good" fats.

Tired of crowded places?

It also signals a potential fat deficiency. Fatigue from being in stadiums or noisy parties is due to sensory disturbances in the body. Products containing omega-3s will help to improve noise immunity.


Refusal of fatty foods is always vitamin deficiency A, D, E and K. These vitamins are fat-soluble substances. That is, in order for the body to absorb them, it needs fats. A great way to restore vitamin balance is to add oil to your diet. Coconut is desirable, despite the fact that it belongs to saturated fats. But this is the best option for activating fat-soluble vitamins.

What should be the percentage of lipids in the body

In the human body, there are 2 types of fat deposits. This is actually the subcutaneous layer (visible) and the so-called visceral (around the internal organs). When calculating the percentage of body fat, both types of adipose tissue are considered. But internal reserves are more active in terms of metabolism than the sebaceous layer under the skin. Therefore, at the initial stage of the diet, weight loss begins from the inside - first the fat leaves the abdominal cavity, and only after it - external centimeters. Hence the calculation: with a decrease in total body weight within 5-10%, the fat content in the abdominal cavity is reduced by 10-30%.

For women, the normal percentage of lipids is 5-8 points higher than in men, and ranges from 20-25%. But these are only average indicators that differ for different age categories.

If for male bodybuilders, reducing the "fat" percentage to a minimum poses almost no health risk, then the female body can react quite sharply to "drying" - up to serious hormonal disorders.

The optimal percentage of fat for women
AgeFine(%)Average(%)Above the norm (%)
18-25 years old22-2525-29,529,6
25-30 years old22-25,525,5-29,729,8
30-35 years old22,5-26,326,4 - 30,530,6
35-40 years old24-27,527,6-30,530,6
40-45 years old25,5-29,229,3-32,632,7
45-50 years old27,5-30,830,9-3434,
50-60 years29,7-32,933-36,136,2
Over 60 years old30,7-3434-37,337,4
The optimal percentage of fat for men
AgeNormal(%)Average(%)Above the norm (%)
18-25 years old15-18,9 %19-23,323,4
25-30 years old16,5-20,120,2-24,224,3
30-35 years old18-21,521,5-25,225,3
35-40 years old19,2-22,522,6-25,926
40-45 years old20,5-23,423,5-26,927
45-50 years old21,5-24,524,6-27,527,6
50-60 years22,7-2626,1-29,129,2
60 years and older23,2-26,226,3-29,129,2

As for men, the presence of 15-20% of fat in the body allows them to look fit. Six "cubes" of the press become visible at an indicator of 10-12 percent, and 7% or less - this is the appearance of bodybuilders during the competition.

You can calculate the percentage of fat in the body using a special device, by measuring the thickness of the folds on the body. This method is actively used by people who are professionally engaged in bodybuilding. A simpler method is conventional electronic scales. Most models provide the ability to calculate the body fat content.

Scary Fat Products

So, through simple measurements, it became clear: the body has a little more fat than necessary. You can get rid of excess if you adjust your diet and physical activity. But, in addition, there are many products from which the sebaceous layer melts even faster. Nutritionists call them fat burners and are divided into two groups: liquids and solid foods.

Liquid Fat Burners

  1. Water. Effectively speeds up metabolism if you drink a glass of water 20 minutes before breakfast. Throughout the day, it is important to drink from one and a half to 2 liters of pure still water.
  2. Green tea. Natural fat burner that speeds up metabolism.
  3. Coffee. A cup of this drink, drunk before a sports training, will increase body temperature and accelerate the burning of fat cells. But this fat burner for obvious reasons is not suitable for hypertensive patients.
  4. Barley water. It destroys cells of subcutaneous fat, removes toxins from the body.
  5. Lemon water. Helps the body get rid of excess fat, boosts immunity, and reduces appetite.
  6. Freshes. Freshly squeezed juices contain many vitamins. And they play an important role in the process of healing and cleansing the body of all that is superfluous.
  7. Red wine. Not everyone accepts such an effective fat burner, but some nutritionists claim that a glass of wine before dinner significantly reduces appetite. The main thing is that the adoption of alcohol does not become a bad habit.

Solid fat burners

  1. Porridge. They cleanse the body of toxins. The most effective in the fight against body fat are oatmeal and buckwheat.
  2. Vegetables. Asparagus and cabbage remove excess fluid from the body, prevent fat deposition and the formation of edema, and regulate metabolism. Ginger has an amazing effect on the breakdown of fat.
  3. Protein products. Natural fat burners among protein foods are egg whites, fish, lean meat. They also contribute to faster muscle building instead of body fat.
  4. Fruits, berries. Rich in vitamins, grapefruits (like other citrus fruits) are one of the best fat burners. Kiwi and apples are good for weight loss - they normalize the intestines. Pineapple contains the substance Bromlein, which dissolves fats.There is an enzyme that breaks down fat molecules in raspberries and raisins.
  5. Milk products. Kefir, natural yogurt and cottage cheese destroy fatty tissues.
  6. Spice. Spicy seasonings stimulate an increase in body temperature and perspiration, which leads to the breakdown of subcutaneous fat.

From these products it is easy to make a menu of a fat-burning diet. The most popular food programs aimed at burning fat are Sassi, the so-called Bonn soup and fruit and spicy cocktails. All these dishes are easy to prepare on your own at home.

Sassi's drink frees the body of excess fluid and speeds up metabolism. It consists of 2 liters of water, a teaspoon of chopped ginger, 1 sliced ​​cucumber, slices of one lemon and several mint leaves.

For Bonn soup you will need 1 cabbage, 2 sweet peppers, root and celery stalks, several tomatoes. If desired, the soup can be supplemented with other ingredients that can break down fat molecules.

For cocktails against excess fat, it is better to choose a combination of lemon and mint, grapefruit and pineapple, celery and apples, ginger and spicy spices.

However, the list of products is quite extensive, so there is something to experiment with.

Burning excess fats will help ... fats

Of course, this doesn’t sound very logical, but some scientists say this. In their opinion, it is enough to reduce the share of carbohydrate intake and slightly increase the daily portion of fat (of course, trans fats are not included in this category), as the process of weight loss begins, and the level of "good" cholesterol goes up. At the same time, scientists insist: the amount of fat consumed should be increased due to red meat, sea fish, olive oil and nuts. Chicken dishes, some pork, avocado, tofu, canola oil are also welcome.

When joining the fight against excess fats, the ratio of consumed and burned calories is important in the first place. “Healthy” fats are, of course, good, but nobody canceled the charge either.

Perhaps such a program for burning subcutaneous fat has a right to exist, and it is possible that it really helps many. Be that as it may, for anyone you have to give up sweets, pies and rolls, and dietary-allowed foods, although included in the list of rich fats, are very useful. And in small portions, and they become dietary. Indeed, for weight loss it is important not to give up all fats, but to change the approach to nutrition.

Useful fats for weight loss should be sought in such products:

  • meat;
  • nuts
  • olive oil;
  • cheese;
  • avocado;
  • bitter chocolate;
  • fat.

Regarding the last product, we note: despite being the champion in fat content, lard still contributes to weight loss. It consists of unsaturated lipids, and those that enter the body destroy saturated fats that are already in the body. In addition, according to some sources, lard strengthens the immune system, serves as a prevention of oncology, heart disease and blood vessels.

Amazing facts

The fact that fats are essential for the body to work properly and feel normal is already clear. But the lipids in the human body are assigned several more interesting functions, which many did not even guess about.

  1. For the brain. Brain tissue, biologists say, is almost 60 percent fat. Fat "casing" envelops each fiber of the nervous tissue, which contributes to a faster transmission of impulses. A low-fat diet actually robs the brain of the “building material” necessary for the functioning of the organ. For normal functioning, the brain needs Omega-3 acid, fat-soluble vitamins.
  2. For the lungs. The lungs, or rather their outer shell, also almost entirely consist of fats. In premature babies, the lungs are deprived of a protective oily layer, so such babies need outside help. An insufficient amount of fat in the body leads to disruption of the lungs. Some scientists track the relationship between inadequate fat intake and the development of asthma, which occurs as a result of the destruction of the fatty layer of the lungs.
  3. For immunity. Deficiency of lipids in butter and coconut oil, according to some scientists, leads to the fact that white blood cells (white blood cells) lose their ability to recognize and destroy viruses, fungi and bacteria.
  4. For the skin. Phospholipids are the main component of the cell membrane. Without the necessary amount of fat, cells are destroyed, which means that the structure of tissues and organs is violated. This also applies to the skin - the largest organ in the human body. Dry and chapped skin is an open gate for infections.
  5. For heart. Saturated fats in adequate amounts are also beneficial. At least this is what the scientists who examined the inhabitants of the Pacific islands say. In tribes, whose diet includes coconut oil, they practically do not suffer from cardiovascular problems.
  6. For hormones. Fats are structural components of hormones that regulate many body functions, including reproductive. Therefore, it is so important to prevent low-calorie diets in the diet of adolescent girls during the ripening period, since fat deficiency can adversely affect the development of the genitals.

Many people undeservedly classify lipids as "bad" foods and flatly refuse to eat fatty foods. And they don’t even know what harm they are doing to their body. But you should take a closer look at these substances to understand: they are our everything, and the reason for the excess weight lies not in oils and sea fish, but in a wrong look at the principles of nutrition.

Watch the video: Fats - " Playin With A Check". Dir. @D3visualz (April 2020).