Fats are considered unhealthy fattening agents. In fact, they do fulfill many important functions in the body. Because fat is an important energy supplier. With nine kilocalories (kcal), one gram of fat provides more than twice as much energy as the same amount of carbs or protein. If the body does not burn fats immediately, they are stored in depots and serve as energy reserves for "bad times" and to build cell walls. Read everything worth knowing about fat.
Why does the body need fats?
Fats provide essential essential fatty acids necessary for various metabolic processes. In addition, they serve as
- Carriers for vitamins A, D, E and K, which the body could not utilize without fat,
- Flavor carrier,
- Heat protection and
- Protection of the organs from external influences.
About 30 percent of your daily calories should be fat. The type of fats plays an important role here.
Which fats are healthy, which are less?
Depending on their chemical structure, a distinction is made between different types of fatty acids. Saturated fatty acids occur, inter alia, in animal products. Even though they are not as bad as their reputation, these fatty acids should be better consumed in small amounts.
Monounsaturated fatty acids, which are found in olive oil, avocados, rapeseed oil and nuts for example, have a positive influence on blood levels as long as you enjoy them in moderation.
Omega-3 and omega-6 fatty acids
Particularly important are polyunsaturated fatty acids. These include omega-3 and omega-6 fatty acids, which the body needs in the right proportions. For example, sunflower and corn oil contain too many omega-6 fatty acids that can promote inflammation. Rapeseed oil has a good ratio of the two fatty acids - use native, cold-pressed oil as it contains more valuable ingredients.
The essential omega-3 fatty acids are also found in linseed, walnut and soybean oil. Salmon, mackerel and herring even contain particularly valuable long-chain omega-3 fatty acids.
Ideally, you should mix saturated and unsaturated fatty acids, for example, by eating a salad with rape oil dressing to meat dishes.
Avoid trans fatty acids
Caution should be exercised when using hardened vegetable fats: This produces so-called trans fats, which have a negative effect on the heart and circulation and can cause an increase in harmful LDL cholesterol in the blood. They are often in greasy baked goods or in deep-frying fat.
In addition, they can arise when polyunsaturated fatty acids are heated beyond their so-called smoke point. In addition, these fatty acids, whose sensitive double bonds are broken by the heat, thereby lose their healthy effects. Therefore, you should not use cold-pressed vegetable oils for frying or frying - refined oils are better suited for this purpose.
Is margarine healthier than butter?
Margarine contains, in contrast to butter, many polyunsaturated fatty acids. However, according to recent studies, butter is not harmful either. In terms of calories, both products are almost equal, with only half-fat margarine having fewer calories than butter.
In order to avoid the harmful trans fats, one should pay attention with the purchase of margarine on high-quality products with a small portion of hardened fats. Butter or margarine - ultimately it remains a matter of taste.
Does fat make you fat?
Although fat has many calories, however, no correlation between fat consumption and body weight is detectable. Only the calorie balance is crucial: who eats more calories than he burns, increases. The calorie consumption can be stimulated by movement. Those who have done sports in the morning, may also spend a little more in the evening. High-fat foods even saturate faster than low-fat foods, allowing us to eat less.
If you try to save on fat, you often eat more carbohydrates. But cereal products such as white bread and noodles increase the blood sugar levels and thus the insulin, which promotes fat. Many diets therefore rely on a complete diet with low energy density. Special attention requires hidden fats, which occur for example in ready meals or dairy products.
How do you get rid of fat pads?
As nice as it would be: sweating in the sauna does not make us lose weight. Convert fat into muscle? That too is unfortunately just a myth. Nevertheless, sport is the best fat burner. While endurance sports stimulate fat burning, strength training builds muscle that pulls its energy out of the fat cells even when the body is at rest. Thus, the fat cells are thinner - but they do not disappear, but remain the same in number.
Only liposuction actually removes the fat cells at certain points. However, there is the risk that fat will be "stored" in other places in the future. The lasting benefit of liposuction is therefore controversial.
Can you burn fat in a targeted way?
Fat can not be targeted to fight certain body parts. Although abdominal, leg and butt exercises train the corresponding muscles, they have no influence on where the body breaks down fat pads. Nevertheless, the right sports program helps in the fight against fat. If it is supported by a low-calorie diet with sufficient protein intake, fat can be burned in a healthy way.