Oil is not evil! Eat the right oils to lose weight, stay healthy and don’t gain weight

In order to lose weight successfully, you only dare to eat blanched food, and even prepare a glass of water to remove oil when dining out? I have to be cautious every step of the day, for fear of accidentally eating a drop of oil and ruining my weight loss plan! Nutritionists say that, in fact, not eating any oil in your daily diet may not only make you hungry faster, but also lead to six major problems such as constipation, menstrual disorders, and nutrient absorption disorders. Be careful!

Lose weight without oil? Beware of these 6 major health problems

"Donna Nutritionist" Chen Yichun said that fat is one of the important ingredients that are indispensable for maintaining the normal functioning of human physiological functions! In addition to providing calories, it is also the raw material for cell membranes and an indispensable key ingredient for promoting the secretion of sex hormones! If people completely ban oil from their daily diet in order to lose weight, over time, their health may become unhealthy and the following six major problems may occur:

Problem 1: Endocrine disorders, "good friends" are late to show up

Fat and cholesterol are key components of human sex hormones and maintain normal endocrine function. If the intake is insufficient for a long time, it will not only lead to endocrine disorders and abnormal hormone secretion, but in severe cases it may even cause menstrual irregularities and symptoms of prolonged delayed menstruation.

Problem 2: Fat-soluble nutrients cannot be absorbed, nutritional imbalance is a big NG

Lack of fat in the diet will affect the absorption of fat-soluble nutrients in food, including vitamins A, D, E, K, β-carotene, lutein, lycopene, etc., affecting human health.

• Lack of vitamin A: It is easy to reduce night vision, and in severe cases it may even lead to night blindness.

• Lack of vitamin D: Adolescents may have their height development affected because their bones cannot grow normally; young and middle-aged people are at risk of osteoporosis. In addition, it will also significantly reduce the immune system's defenses.

• Lack of vitamin E: The antioxidant capacity of the cell membrane is affected, which can severely cause hemolytic anemia.

• Lack of vitamin K: It will affect the body's coagulation function, prolong coagulation time, and also cause subcutaneous bleeding.

If the diet lacks fat, it will affect the absorption of nutrients, especially the lack of fat-soluble vitamin A, which will cause the health of the skin epidermis and mucous membranes to flash red lights, making the skin dry and rough, making people look tired and old.

Problem 3: Dry, rough, dull skin with poor complexion

If the diet lacks fat, it will affect the absorption of nutrients, especially the lack of fat-soluble vitamin A, which will cause the health of the skin epidermis and mucous membranes to flash red lights, making the skin dry and rough, making people look tired and old.

Problem 4: Lack of intestinal lubrication, suffering from constipation

During the weight loss process, dietary fiber intake will be increased to increase satiety! However, if the intake of dietary fiber increases significantly, the intake of fats and oils that have an intestinal lubrication effect may be insufficient. In the long run, constipation may become a problem, so be careful!

Question 5: Three thousand strands of hair are falling one after another, and the hair loss crisis is coming to you

From a nutritional point of view, lack of protein, essential fatty acids, and B vitamins may cause hair loss. Among them, essential fatty acids are supplied by appropriate amounts of fat. Once the fat intake is insufficient, many fat-soluble nutrients will not be effectively absorbed and utilized by the human body, leading to nutritional imbalance and increased risk of hair loss.

Problem 6: Lack of satiety and difficulty in resisting cravings are detrimental to weight loss

In fact, compared to other nutrients, fat stays in the stomach the longest and can provide a sense of fullness in moderation. If there is no oil at all, it will make you feel hungry and affect your determination to lose weight.

According to the National Health and Family Planning Administration's daily dietary guidelines, the average adult should consume 3 to 7 teaspoons of fat and 1 serving of nuts and seeds per day, which is more appropriate.

Are you eating enough fat? Follow the form to self-assess

The above 6 major problems may occur because of the lack of oil. Therefore, even for friends who want to lose weight, it is very important to get a moderate amount of fat in your daily diet! However, for those who want to lose weight, how much fat should they consume every day to avoid excessive intake and still be enough to meet the needs of the human body?

In this regard, nutritionist Chen Yichun pointed out that according to the National Health Administration's daily dietary guidelines, it is more appropriate for the average adult to consume 3 to 7 teaspoons of fat and 1 serving of nuts and seeds per day. For those who want to lose weight, you may first assess your daily activity intensity to find out your calorie needs, and then calculate the amount of fat in the six major food categories based on your calorie needs:

[Intensity of daily activities]:

(Photo/Taken from Taiwan Nutrition Foundation)

Find out your calorie needs:

(Photo/Taken from Taiwan Nutrition Foundation)

[Calculate your own recommended servings of six major diets based on calorie needs]:

(Photo/Taken from Taiwan Nutrition Foundation)

Fatty acids contain a double bond in their structure and are liquid at room temperature. For example, olive oil, canola oil, and camellia oil contain more than 70% monounsaturated fatty acids and are suitable as the main source of cooking oil.

How much do you know about the properties of oils and fats? Nutritionist analyzes it for you!

In addition to telling everyone how to determine the amount of fat they need to consume, nutritionist Chen Yichun also explains the properties and characteristics of various fatty acids:

Saturated fatty acids:

Saturated fatty acids refer to fatty acids without double bonds in their molecular structure. They are stable and easy to store. They are solid at room temperature. Examples include lard, butter, cream, coconut oil, etc. Excessive intake can easily lead to increased cholesterol.

Monounsaturated fatty acids:

Fatty acids contain a double bond in their structure and are liquid at room temperature. For example, olive oil, canola oil, and camellia oil contain more than 70% monounsaturated fatty acids and are suitable as the main source of cooking oil. Monounsaturated fatty acids can lower LDL-C (bad cholesterol) and reduce the risk of arteriosclerosis.

Polyunsaturated fatty acids:

The fatty acid molecules of polyunsaturated fatty acids contain more than two double chains, and ω-3 and ω-6 are members of polyunsaturated fatty acids. Modern people often consume too much omega-6 and insufficient omega-3 when eating out, which causes the body to be in an inflammatory state and is prone to allergies and cardiovascular diseases.

Therefore, it is recommended to consume more omega-3 in daily life to achieve the health benefits of anti-inflammation and prevention of cardiovascular diseases. However, the more double bonds an oil has, the easier it is to be oxidized. Therefore, it is recommended that flaxseed oil, perilla oil, etc. with a high omega-3 content be stored in the refrigerator after opening and used up as soon as possible.

Trans fats:

Trans fats are oils that do not exist in nature but are artificially made (made by hydrogenating vegetable oils). Because its structure is opposite to the cis form of normal fat, it is called "trans fat". Although its stability and smoking point are higher than other fatty acids, it is not naturally present and is not easily metabolized by the human body, which makes it easy to accumulate. If consumed in excess, it will aggravate the increase in blood cholesterol.

This is the right way to eat after replenishing oil! Cooking method is key

In addition to consuming a balanced amount of oils with different fatty acids, nutritionist Chen Yichun also recommends choosing oils based on the cooking method:

[Nutritionist's Tips]:

Nutritionist Chen Yichun also reminds us that if you want to lose weight successfully, be healthy and beautiful, a balanced diet is very important! Maintaining a diverse intake, balanced nutrition, and developing regular exercise and a normal lifestyle are the only way to always maintain a good figure and good physical strength!