Is fat harmful? Provide energy for the human body

Is fat really all bad and no good? For higher animals like humans, the most efficient way to avoid limited energy supply is to supply and store energy within the body. Fat is the most efficient source of heat supply and protective layer in our body. 1g of fat can produce 9kcal of energy, which is twice as much energy as carbohydrates and proteins, which produce 4kcal of energy per 1g. If carbohydrates are stored in the body instead of fat, they are stored in the form of glycogen together with water.

If a 70kg person were to convert all their stored fat into carbohydrates, it would be equivalent to 136kg. So, why do modern people avoid fat so much? Because food and eating out can easily lead to overeating. in short. If you want to lose weight, you need to reduce your intake of fatty foods and carefully choose healthy fats.

What kind and how much fat should you choose?

Do not exceed 20-25% of your daily calorie intake. (Recommended by the Korean Health Association) Insufficient carbohydrate intake or excessive protein intake will lead to an increase in total fat intake. Please try to choose cooking methods with lower fat content (roast, steam or blanch instead of frying).

Eat moderate amounts of vegetable oils rich in unsaturated fats

For fats, please try to choose vegetable oils rich in unsaturated fats (nuts, sesame oil, olive oil, etc.). When cooking food, it is best to replace regular cooking oil with olive oil or canola oil. The recommended daily intake of nuts is one fist (about 25g, about 15 almonds). If you consume too much, it may cause excess calories, so please be careful.

Be careful about trans fat intake from biscuits, donuts, fried foods, etc.

Saturated fats with high content of trans fats and animal fats increase the incidence of adult diseases for modern people who have a high proportion of external food. In particular, trans fats can increase "bad cholesterol" and lower "good cholesterol", so you must be more careful when eating processed foods or eating out.

Source: Ruili Beauty International Media "One-on-one home lessons by Coach Mackerel: 10 minutes a day, and chocolate abs in 4 weeks! 》