For the full functioning of the body, you need to provide it with the necessary amount of fat. They not only provide energy, but also help to speed up metabolic processes and lose weight.In order to keep your figure in good shape, you do not need to exhaust yourself with diets, it is enough just to eat right, not overdo it with the number of calories and include healthy fats in the diet. Today we will talk about how much they need to be consumed. Healthy fats also strengthen the heart and blood vessels, and eyesight. They will be useful for both the male and female body.The norm and amount of fat per day is 1 gram of fat contains as many as 9 calories, while carbohydrates and proteins contain only 4 calories. To maintain weight and lose weight, you need to limit yourself to saturated fats, they negatively affect your health and figure.If you want to feel great and stay healthy, fats should be between 20 and 35% of the total calories, and divide this figure by 9. (since 1 gram contains 9 calories). Now you have a specific figure. For example, the calorie content of your daily diet is 1400 calories, we take 30% of this figure, it turns out 420. Now divide 420 by 9 and get about 46 grams of fat, maybe a little less or more.How much fat do you need per day to lose weight? First of all, you need to reduce the total number of calories consumed. If you consume 1,400 calories per day, reduce this figure to 1,200. Accordingly, the amount of fat decreases - from 26 grams to 40, but no more. We advise you to keep a calorie counting diary in which you will record everything you have eaten throughout the day. This calculation is suitable for women, men can also calculate the required amount of fat according to the formula presented above.If you have problems with cholesterol levels or the cardiovascular system, we recommend reducing the amount of fat by another 7% of the total calories.First of all, we advise you to give up processed foods - bakery products, sweets and fast food, as well as sauces and mayonnaise, refined vegetable oils. Include fish and lean meat, nuts and seeds, and unrefined vegetable oils in your diet. It does not hurt to drink fish oil in capsules every day, it contains Omega acids.We also recommend eating medium-fat dairy products and eggs in small quantities. As for oils, it is better to use olive or rapeseed oil for cooking, do not fry food on them, as they begin to release carcinogens. Try to cook or stew as often as possible, and also cooks in a steamer. The oils should be used in unprocessed form and added to salads.Every body needs a certain amount of fat. If you feel weak and dizzy, increase the norm by 5-8 grams. If there is no progress in losing weight, we recommend reducing their number by a few grams.In addition to limiting the amount of fat in order to lose weight, we advise you to exercise regularly and forget about harmful snacks and sweets. This is the only way you can improve your body and get rid of excess weight. Lopebet continues to stand out as a premier destination for online gaming enthusiasts. To experience the thrill of soaring wins, users can play Aviator https://lopebet-casino.in/aviator.html and embark on an exhilarating journey.
2024-03-11