Losing weight causes dry skin and constipation. Watering food to remove oil is a problem...

The weather is getting hotter, and everyone wants to lose weight quickly and get a curvaceous figure! Many people who are trying to lose weight, in addition to not eating starch, even rinse all their food with water to remove the oil and keep the fat away from them. However, nutritionists say that if you completely avoid oil in your diet, not only will your skin become dry, rough, and look old, it will also cause constipation and menstrual disorders!

No oil in the diet, dry skin, constipation, menstrual disorders

Nutritionist Su Yanchen said that fat is one of the essential nutrients for the human body. In addition to being a source of calories, it is also one of the raw materials for the composition of cell membranes. Therefore, almost all cells and tissues in the human body must rely on fat to maintain normal structure and function.

If people who are losing weight completely avoid oil in their diet, in the long run, not only will their skin become dry and rough, with wrinkles and an aged look, but it will also lead to constipation, menstrual disorders, and coarse hair. In severe cases, it may even affect development and cause growth retardation in children.

1. Dry, rough and wrinkled skin

The body needs proper oil to keep the skin shiny, firm and elastic. Oil helps the absorption of fat-soluble vitamins A, D, E, K, and β-carotene in food. If the diet lacks oil, it will affect the absorption of nutrients, making the skin dry and rough, wrinkles increase, and the whole person look tired and old.

2. Constipation

Fat is the lubricant of the intestines. If you eat high-fiber foods while losing weight but avoid eating fat, the stool in the intestines will be blocked and will cause constipation.

3. Menstrual disorders

Fat and cholesterol are important components for the body to produce hormones. If they are not consumed sufficiently for a long time, it may cause hormonal imbalance and prevent these "good friends" from arriving on time.

4. Affects fetal brain development

Since the fetus needs fat for brain development, if pregnant women adopt a low-fat diet for fear of getting fat, it may affect the fetus's brain development and the child's development after birth will be slower.

Generally speaking, it is not recommended for people who are losing weight to have a daily fat ratio of less than 10%, while for athletes it must not be less than 15%.

The fat ratio for weight loss is not recommended to be less than 10% of total calories

Nutritionist Su Yanchen pointed out that the correct way to lose weight is to choose natural and high-quality oils and "control the amount of fat intake." According to the Ministry of Health and Welfare's daily dietary guidelines, the recommended daily intake of the three major nutrients in terms of total calories is: protein 10-20%, lipids 20-30%, and sugars (carbohydrates) 50-60%. Generally speaking, it is not recommended for people who are losing weight to have a daily fat ratio of less than 10%, while for athletes it must not be less than 15%, lest they end up hurting their bodies instead of losing weight.

To lose one kilogram, you need to consume 7700 calories. When losing weight, you need to reduce 500 calories per day. Losing 4 kilograms in one month is within the normal range. It is recommended that people refer to the following table to calculate the daily calorie and fat intake:

(Source: National Planning Agency)

Take a 55kg light-duty office lady as an example:

Calorie requirement per day: 30 x 55 = 1650 calories.

Calorie intake when losing weight: 1650 kcal - 500 kcal = 1150 kcal.

The amount of calories you should consume from fat is: 1150 x 10% (minimum intake) = 115 calories.

The calories in fat are converted into grams: 115 kcal / 9 kcal (1 gram of fat) = about 13 grams.

It is better to take saturated fatty acids, monounsaturated fatty acids and polyunsaturated fatty acids in a ratio of 1:1:1.

There are hundreds of types of oil on the market. Which oil is healthy to consume when losing weight? Nutritionist Su Yanchen said that types of fats include saturated fatty acids, monounsaturated fatty acids, and polyunsaturated fatty acids. It is recommended to consume them in a ratio of 1:1:1, or the ratio of 0.8:1.5:1 proposed by the American Heart Association. Sunflower oil, a type of cooking oil, meets this ratio principle. The classification of other oils and fats can be found in the following table:

Saturated fatty acids and trans fats are harmful to the body and should be limited in intake

Nutritionist Su Yanchen reminds that if you consume too much saturated fatty acids in your diet, it will increase cholesterol synthesis in the body, causing excess cholesterol to accumulate in the blood vessel walls, increasing the risk of cardiovascular disease. It is recommended that saturated fatty acid intake should not exceed 10% of daily calories. Taking 1650 calories a day as an example, saturated fatty acids should not exceed 18 grams (165 calories).

In addition, commercially available bread, cakes, biscuits, potato chips, etc. often add trans fats because they are fried at high temperatures or to increase flavor. However, trans fats are now known to be harmful to the human cardiovascular system. People who want to lose weight are advised to minimize their intake of processed foods so that they can eat safely and healthily when losing weight.