Fats are essential for our life: inside our body they cover our cells and prevent them from bursting.
They regulate intracellular pressure, regulate exchanges between cells, and the adipose tissue modifies the hormonal response; furthermore they are precious energy reserves.
You don’t need to remove fats from. your nutrition, just you need to reduce them.
SOME NUMBERS!
FATS: the average grams of fat to be consumed per day is 0.5g per kg of body weight.
PROTEINS: the average grams ofproteins to be consumed per day is 1-1.2g of protein per kg of body weight.
SO: If I eat a steak > 100g of meat corresponds about to 15-18g of proteins.
WHAT IS THE WORST FOOD TO INTRODUCE INTO OUR BODY AS A FAT?
It’s COCONUT OIL > it is the worst oil for the body because contains 100% of saturated fats. It should be used especially for cosmetics and lubrication, and less for cooking or eating.
COCONUT WATER instead is antioxidant and very useful!
PALM OIL is not so harmful, but if it is extracted at very high temperatures it becomes a fat that is bad for us.
So let’s remember again (I write many times in my articles) that it is always better to eat natural unprocessed foods.
MARGARINE is one of the worst fats, since it is produced industrially. Margarine is made by mixing tiny particles of fat in water (this is called an emulsion). In the industrial process hydrogen nozzles are pumped into vegetable fats and from liquid it becomes solid.
So a classic butter is much better than margarine.
LINSEED OIL is obtained by cold pressing of linus seeds, that naturally contain essential omega-3 and omega-6 fatty acids. Flaxseed oil is also a rich natural source of alpha-linolenic acid (ALA), an essential polyunsaturated fatty acid of the omega-3 series. The ideal intake of flaxseed oil is 1 tablespoon per day, to be poured on raw vegetables. For the daily intake of ground flaxseed the ideal intake is 1-3 tablespoons per day.
Be careful because linus oil oxidizes rapidly, so ff you grind flax seeds, eat them immediately within 15 minutes maximum and buy the oil only if it is extract COLD. When you open the bottle then keep it in the refrigerator, otherwise it deteriorates rapidly and is no longer good for the body.
SATURATED FATS (animal = butter) should be consumed in moderation, in smaller quantities than unsaturated ones.
WHEN TO EAT THE FATS?
Is always better t eat fats at the end of the meal (so no fried foods at the beginning).
Be careful especially at the restaurants, because in CHINESE or JAPANESE restaurants many people start with fried foods, instead just eat first raw seaweed, then cooked, finally fried food.
If you want to eat fried fish, it is the same: start with a fresh salade, then add carbohydrates if necessary, and only in the end the fried fish.
IF WE WANT TO BURN EXCESS OF FATS:
To burn excess fat keep in your mind that for 1 gr of fat you need 2 liters of oxygen in order to burn it! So, without oxygen, you burn nothing at all! If there is no oxygen in the blood the metabolism slows down drastically.
Water and oxygen are fundamental components for the absorption of intracellular oxygen.
Giulia Miscioscia