The problem of excess weight becomes especially urgent in the modern world, where a person almost does not have to expend any physical effort to ensure his existence - everything is done for him by machines. When you lead a sedentary lifestyle, you will certainly gain excess weight if you do not limit yourself in calorie intake and do not start to make at least some physical effort. Your diet should contain as little fat as possible, i.e. very high-calorie foods.
The principles of good nutrition
Depending on gender, age and degree of physical activity, a person should consume about 1800-2000 kcal per day. In addition to vitamins and minerals, his diet must contain proteins, carbohydrates and fats. Moreover, their ratio with a normal, balanced diet should be 1: 2: 1. The amount of "pure" protein that a normal adult should eat every day is about 100 g per day, carbohydrates should account for 220-250 g, but fats - the main source of calories - 40-60 g, while the number of animals is saturated should not exceed 20 g per day. Knowing this, you must strictly control the intake of foods that are categorized as the most fatty foods.
Fatty foods
The champions in fat content include lard, in which fat is up to 90%. But it should be borne in mind that although the content of unsaturated fats in it is high, at the same time it contains a rare vitamin F - an essential unsaturated arhidonic acid. It prevents the deposition of cholesterol on the walls of blood vessels and has a positive effect on the activity of the endocrine glands, promoting the absorption of calcium by cells. This acid participates in metabolic processes, burning saturated fats. Lard also contains selenium, the lack of which is fraught with cancer, decreased sexual function and an increased risk of heart and vascular diseases.
A small piece of bacon with garlic will bring undoubted benefits to your body, the main thing is just not to get carried away.
Oil of vegetable and animal origin is also among the most fatty foods. The most "fatty" vegetable ones are olive, soybean, rapeseed, they contain almost 99% fat. In sunflower, corn, pumpkin and flaxseed - 91%. If butter, containing no more than 82% fat, is heated before consumption, its fat content increases to 98%. But any oil is also necessary for your body - vegetable oils contain vitamin E - a powerful natural antioxidant that prevents aging of the body, in addition, vegetable fats are composed of useful unsaturated fatty acids. As for butter, in Ayurveda its ghee is considered a food source of vitality and energy, it has anti-aging properties, improves digestion and tones. But creamy contains vitamin D and beta-carotene.
To preserve the beneficial properties of butter and preserve the vitamins it contains, which are destroyed during cooking, do not use it for frying.
The high fat content of nuts and seeds can be up to 68% if fried. The most "fatty" - walnuts and Brazil nuts, in fried sunflower seeds, the fat is 55%. But, like vegetable oils, it is a source of vitamins and nutrients necessary for the full functioning of the internal organs and systems of the human body.
