What happens if you eat too much fat

Otherwise, if the human body consumes too much fat, it may cause obesity. However, if a person does not consume fat at all, it will have a great impact on normal life functions. Because fat plays a very important role in the human body, its main function is to store energy. And in the general concept, it is believed that fat content in fat meat will be higher, so what will be the consequences if a person eats too much fat?

Why is eating fat good?

If you have been throwing away fat meat when you see it since you were a child, then it is a good habit. However, if you don't eat any oil at all, don't eat any oily food, and check your phone before eating anything, and just don't eat it if it contains fat, it is very dangerous.

I often hear that we need to supplement vitamin A, vitamin D, vitamin E, and vitamin K, right? If you don't eat any fat at all, it is equivalent to not eating these vitamins, because they can only be dissolved in the fat in food. Over time, you are likely to suffer from malnutrition due to vitamin deficiency - yes, you will be fat and malnourished at the same time.

If you eat too little fat, problems that may occur include:

Sagging and dull skin

Dry, hard stools, severe constipation

Female endocrine disorders, no menstruation

Dry eyes, night blindness, and osteoporosis

Essential amino acid deficiency can cause skin diseases such as eczema

Particularly prone to fatigue and weakness, and poor performance in activities

I eat too much and feel bad, so I often overeat.

If you eat less or even no fat, in order to take in the necessary calories, you either have to eat more carbohydrates or more protein.

What will happen if the carbohydrate intake ratio is high? You will gain weight faster.

Because carbohydrates are converted into blood sugar faster than fat, the body tends to convert them into calories for consumption or store them as fat. There is a metaphor: carbohydrates are energy "cash" and fats are energy "deposits". If you have less deposits and more cash, it is easier to go shopping, isn't it?

Therefore, we must pay attention to both cash deposits and cash withdrawals, and the ratio of fat and carbohydrates should be appropriate.

What will happen if the protein intake ratio is too high? It will still be converted into fat and will put a burden on the kidneys.

The key to a weight loss diet is to have just the right amount of fat, carbohydrates, and protein.

2. How much fat should I eat to achieve the best weight loss effect?

Talking about healthy weight loss without considering “consumption amount” is just nonsense.

A scientific weight loss diet basically follows this set of numbers: the proportion of fat is

20%~30%, carbohydrates are 50%~60%, and protein is more than 15%.

What does it mean? Perhaps it is a relatively high-level weight loss skill. You need a food scale and a food ingredient table (or search on the Internet) to understand how much you actually eat.

A scale that helps you lose weight better than a bathroom scale

A working woman eats 1500 kcal per day while losing weight. So, 300 to 450 kcal come from fat, divided by 9, which is 34 to 50 grams of fat; 750 to 900 kcal come from carbohydrates, divided by 4, which is 188 to 225 grams of carbohydrates; at least 225 kcal come from protein, divided by 4, which is at least 56 grams of protein.

Because women have lower energy throughout the day, it is recommended to ensure 40 to 50 grams of fat.

3. What fats should you eat to be healthy and lose weight?

Is the fat in vegetable oil good? Not necessarily. Try not to eat animal oils such as lard. Olive oil is said to be healthy because it is high in monounsaturated fatty acids. In addition, it is rich in vitamin E and polyphenols, which are also good for health. But if you use a lot of olive oil to cook, it is still easy to eat too much fat. When using vegetable oil at home, change the type every once in a while. For example, corn oil contains more linoleic acid, while olive oil contains more monounsaturated fatty acids, which can also "bear the strengths of various oils."

If you want to precisely control the amount of oil you use, you can spend a few dollars to buy an "oil limiter".

The first suggestion for weight loss is: reduce cooking oil, eat less stir-fried dishes, and choose steaming, boiling and mixing more often.

Guaranteed fish, poultry, meat, eggs

For a long time, saturated fat has been notorious for increasing the risk of cardiovascular disease and metabolic disorders such as diabetes and hyperlipidemia. But more and more studies suggest that saturated fat is not terrible and can be eaten with confidence.

Everyone knows that we should eat less fatty meat. It is recommended to choose skinless chicken and duck meat.

About 50 to 100 grams is suitable.

Poultry can be replaced with lean meat from beef, lamb or pork that has few "marbles". Beef has the least fat, followed by lamb, and pork has the most fat.

You can also replace it with about 100 grams of fish, shrimp and shellfish.

You can also replace it with 1 to 2 eggs a day.

If you drink milk once a day, choose full-fat milk; if you drink milk more often, add skim milk

Drink milk at least once a day, preferably whole milk or plain yogurt, 200

100 ml contains 6.5 grams of fat; you can have an additional drink of low-fat milk, which contains 2.5 grams of fat in 200 ml; skim milk has almost zero fat.

Eat more soybeans and soy products

It is recommended to eat 30 grams of soybeans a day, which contains about 5 grams of fat. It is about the amount of a cup of 300 ml soy milk plus half a block of tofu, about 100 grams.

If you eat less meat in a day, the amount of soy products such as various dried tofu, bean skin, etc. can be greatly increased.

Eat some nuts

It is generally recommended to eat about 15 grams a day, and 30 grams is the upper limit. It's probably 3 or 4 large walnuts or a small handful of peanuts, almonds, etc. that can fit in the palm of your hand. Contains 7 to 15 grams of fat.

If you can eat these nuts in their original flavor, you should eat them. Try not to eat salt-baked, milk-flavored, pepper-salt or other flavored ones, as they contain a lot of extra salt and sugar.

In this way, combined with eating more vegetables and whole grains, and eating enough good fats, I believe that the weight loss diet will not be too difficult.