Scientific community opinion
Until now, doctors and scientists have not come to a consensus on whether it is better to limit the diet - fats or carbohydrates. At the last European Congress on Obesity, held in Vienna last month, this issue, as always, was discussed, but scientists again could not unequivocally say what is best to exclude from the diet of a person who is losing weight. The debates are endless, but there are no concrete conclusions. There are several points of view.
It seems logical to me that it is better and more effective to limit fat intake. The fact is that fats are synthesized faster into fat in the human body.
It is important to make a reservation here that insulin is released into the blood from carbohydrates, which also triggers the process of weight gain. However, now the situation with carbohydrates has changed. People think they eat sweets, but they eat fat along with sugar. Most often, carbohydrate food is understood as the so-called heavy desserts: cakes, cookies, buns and others. These are not net carbs, but carbs with fats, further exacerbating the situation. If you consume complex carbohydrates (whole grains) without added fat, there will be no jump in blood sugar, as well as extra calories, and the feeling of fullness will persist for a long time.
But, nevertheless, if we talk about what is more profitable to exclude from the diet for weight loss, I insist that it is still better to give up fat. If only because 1 g of fat contains about 9 kcal, and 1 g of carbohydrates contains about 4 kcal. If you count in 100 g, then this is 900 kcal of fat and 400 kcal of carbohydrates. Therefore, by cutting back on fat and heavy desserts that contain fat, you will significantly lighten your diet in terms of calories.
Keep in mind that "hidden" fats are now present in so many foods: convenience foods, sausages, cheeses, sauces, frozen meals, and others.
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Choosing a fat-free diet
The fat-restricted diet is primarily Mediterranean. Olive oil is probably the main source of fat in this diet, as well as fat from marine fish. Seafood contains virtually no fat. This diet is high in fiber - from fresh vegetables and carbohydrates (pasta, brown rice).
It is also effective to simply start limiting fat on a daily basis. The easiest way out is to change the way you cook. Stop frying food and start baking or grilling. In addition, it is useful to exclude fatty sauces and processed foods from the diet. Observe the “one touch” rule when the product gets into your hands without preliminary processing.
By reducing calories by eliminating fat, you can maintain serving size with plenty of fresh vegetables, fruits, and oil-free side dishes. It is tasty, satisfying and at the same time low in calories.
There is such a flow of fat in the diet of a modern person that it is useful for everyone to reduce its use. And especially to people suffering from cardiovascular diseases, obesity, diabetes.
Healthy and unhealthy fats
At the same time, fats are the building blocks of the cell membrane. Fats are essential for the assimilation of vital fat-soluble vitamins, for the synthesis of hormones and nutrition of the heart muscle. The brain is made up of fat and needs to be nourished. Therefore, you should not completely eliminate fats.
"Good" fats are fats from vegetable oils, nuts, avocados, and fatty fish.
"Bad" fats are saturated animal fats that "freeze", and of course, trans fats.
The protein diet is the most prominent example of a carbohydrate-restricted diet. It contains only proteins and fiber. A protein diet is close to sports nutrition, it allows you to increase muscle mass, dry out the body and make it more prominent. At the same time, it significantly loads the kidneys and is not suitable for many gastrointestinal problems.
A carbohydrate-free diet, close to sports nutrition, can be shown to absolutely healthy athletes with certain requests.
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Healthy and unhealthy carbohydrates
Carbohydrates are primarily a source of energy, good mood and well-being. We need carbohydrates, and it is very unwise to categorically refuse them. The cells of the brain, eyeball, renal tubules feed only on glucose, and in the absence of carbohydrates in the diet, they will die.
Distinguish between complex carbohydrates and simple ones. Complex ones are whole grains, durum wheat pasta, bran bread. These are useful carbohydrates that should be included in the human diet.
There are simple or fast carbohydrates that you can live without and that lead to weight gain. These are, for example, sugar, honey, jam, white flour products.
If you decide to lose weight, be sure to eliminate fats from your diet. A couple of tablespoons of vegetable oil a day is sufficient. If you dream of a lean body and do athletics - your diet is protein with the addition of complex carbohydrates. Ideally, and for the greatest health benefits, your diet should be as balanced as possible.>