从饮食中减掉脂肪好吗?

A common mistake when trying to lose weight is to cut out all sources of fat from your diet. This belief is becoming more common and is even considered acceptable by some strict regimens aimed at detoxifying your body.

The belief has always been that overweight and obesity are the result of including fat in your diet. That is why in this article we are going to talk about the dreaded fats, their role in your body and whether or not you should eliminate fat from your diet. Keep reading to learn more!

Why are fats important?

Is it okay to eliminate fat from your diet?

To begin with, you should know that fats are macronutrients that provide us with 9 kcal / g. And indeed, they have twice as many calories as carbohydrates and proteins, yielding only 4 kcal / g.

They are essential to our lives as they perform vital functions. For example, think of:

  • They are the main source of energy reserves in your body.
  • Fats provide protection and consistency to certain organs.
  • They are part of cellular structures.
  • Fats are hormone regulators.
  • They contribute to the absorption and mobilization of vitamins (A, D, E, K).
  • They make food tasty.

This means that fats play an important role in everyone’s body. That is why eliminating them negatively affect your health.

So, should you cut fat from your diet or not?

Fat is essential to your body. This nutrient is necessary for your body as it participates in multiple bodily functions.

“Lipids are necessary for the proper functioning of the nervous, skin and cardiovascular systems,” says Ingrid Bravo, nutritionist at the University of San Sebastian. This is why you should never eliminate all fat sources from your diet.

另请阅读:
6 Sources of Healthy Fats for a Balanced Diet

What happens to your body when you remove fat from your diet?

If you want to lose weight, you must also consume fats

Fats have been demonized for so long and are the first thing people think of when trying to lose weight. However, you should never lose sight of the fact that they are a very important component to you from any diet.

And as ironic as it sounds if you don’t eat enough fat, it can even make it harder to lose weight and belly fat. But those are not the most serious consequences of a fat deficiency. It can even harm your physical and mental health.

So if you thought giving up fat was the key to successful weight loss, all of these statements will show you the opposite:

1. If you remove fat from your diet, you actually get more hungry

If you’re not eating enough of a particular macronutrient, look elsewhere for calories. In general, people who don’t eat the recommended amount of fat make up for it by eating more carbohydrates.

According to a study in the American Journal of Clinical Nutrition fat causes a slower absorption of food. In this way it helps you last longer and prevents you from overeating.

2. You don’t protect your heart if you remove fat from your diet

For a healthy heart, it is important that you don't eliminate fat from your diet

A study of the New England Journal of Medicine found that a Mediterranean diet (English link), with a moderate consumption of fats, has greater benefits for the health of your heart and nervous system than a diet with little or no fat consumption.

Monounsaturated fats increase the level of ‘good’ cholesterol in your body and lower the risk of heart disease and other degenerative conditions.

Also interesting to read:
6 Foods To Increase Good Cholesterol

3. It can lead to a vitamin deficiency

Vitamins A, D, E and K are absorbed by fat. This means that your body cannot assimilate them until they are dissolved in it. After they spread throughout your body, the vitamins are stored in the liver and adipose tissue for long-term use.

However, if you don’t eat enough fat, they cannot be absorbed and the levels of these vitamins in your body are low.

4. It is bad for your mental health to eliminate fat

Fats are necessary for a healthy brain

Many neurological studies have shown that a Mediterranean diet with healthy fats such as olive oil, nuts and fish can help to better preserve memory and reduce the risk of cognitive disease (西班牙语链接) to decrease.

This is because fat is the main constituent of the neuron membranes and myelin, a layer that covers the nerves and allows the synapse to take place.

For all these reasons, eliminating fats from your diet can put your overall health at risk. The main point we can get from the studies is not the consumption of fats, but which fats you eat. That’s why you should always choose the healthiest fats and stay away from trans fats that harm your health.

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