How much fat do you need to lose weight. How do I know my daily fat intake? How many carbohydrates do you need per day for weight loss

All girls and women want to look good, and for this they try to keep their figure under control, the figure is also very important for athletes. However, you can get a beautiful figure only if you carefully monitor it. And for this, many people limit themselves to food, excluding foods that can adversely affect the relief.

And the first product that everyone is trying to eliminate is lipids. Many women who want to lose weight see fat as their enemy and try to eliminate it completely from their diet. However, it is an essential element for the body, which is just as important as proteins and other nutrients. But they are beneficial only if you follow the norm. And therefore, many people have a question, how much fat a person needs to consume per day, how much does an athlete and someone who wants to lose weight need?

However, before answering this question, you should figure out what they are for, what types of lipids exist and how many grams of fat a person needs to eat per day while losing weight.

Types of fats needed by humans

Lipids are necessary for the human body, as they are the main energy resource, which is very important for athletes. Indeed, to perform many physical exercises, the body needs a lot of energy.

The role of lipids in metabolic processes is also important. In addition to all this, lipids perform the following main functions:

1. Protects internal organs.
2. Reduces the harmful effects of low temperatures.
3. They are an additional source of energy.

They are also necessary for the cells of the body, are involved in the production of hormones, and affect the body's immune system. Lipids are essential for many vital processes. Therefore, girls who want to lose weight should not neglect fats, as they are as important as carbohydrates and proteins. However, this does not apply to all types of fats. Since they release harmful and beneficial lipids. There are 4 types of fats.

Trans fats

Trans fats are bad. They are found in large quantities in confectionery, semi-finished products, fast food, chips, and some types of vegetable oil. Fats belonging to this type are harmful to every person. They often cause many diseases: diabetes, heart and liver diseases. Doctors advise to eliminate their diet altogether.

However, not everyone can do this, so you should try to eat as little trans fat as possible. Athletes and people who want to lose weight are prohibited from eating foods containing trans fats, as they lead to a sharp increase in body weight.

Saturated fatty acids

Saturated fatty acids, if not observed, harm humans. They are found in large quantities in meat, milk, chocolate. Not so long ago, doctors believed that it was this type of lipids that led to an increase in cholesterol. However, after doing a lot of research, doctors changed their minds. It was found that the level of cholesterol is not affected by fatty acids, but by the carbohydrates contained in these foods.

Therefore, if you eat small amounts of foods containing trans fats, they will not cause any harm to the body.

But if you do not control the rate, and eat too much carbohydrate food, then fatty acids have a harmful effect on the human body.

In addition to the fact that they cause the appearance of vascular disease, they also prevent weight loss. Since they are deposited in the body, and in particular on the hips and waist. Therefore, it is important to know how much saturated fat a person needs to eat per day. For an adult, the norm is 4 grams of saturated fat per kilogram of body weight per day. If you follow this norm, then fatty acids will only be beneficial. For athletes and girls who want to lose weight, it is desirable to reduce the amount of absorbed fatty acids by 1 gram. But it is impossible to completely exclude their diet, as this will lead to a sharp decline in testosterone levels.

Polyunsaturated fatty acids

Polyunsaturated fatty acids found in meat, oil, fish, etc. These fatty acids are good for everyone; they can be consumed in sufficient quantities for those who want to lose weight. Doctors recommend that every person's diet contains foods containing polyunsaturated fats. However, you should also not forget about the norm.

Monounsaturated fatty acids

Monounsaturated fatty acids are useful lipids. Found in olive and peanut oils, avocados, poultry, etc. Monounsaturated fatty acids are very beneficial for the human body. They help prevent heart attacks and strokes, are aimed at lowering blood cholesterol levels, and have a beneficial effect on the heart and blood vessels. Doctors recommend using them for people who are overweight. Since the presence of monounsaturated fats in the diet helps to lose weight quickly.

However, benefits are brought only by what enters the body in the required amount, and even useful in excess can be harmful. Therefore, it is important to know exactly how much monounsaturated fat to consume per day.

Studies have shown that monounsaturated fats should not exceed 15% of the daily calorie intake. Only in this case are they useful to a person.

How much fat should be in the daily diet?

As already mentioned, fats are necessary for the human body as proteins and carbohydrates. Therefore, even for those who want to lose weight, lipids cannot be completely excluded from the diet. The amount of fatty acids a person should eat per day depends on their height and weight. Therefore, before calculating the rate, doctors advise to find the optimal weight. The optimal weight is calculated as follows:

1. If the girl's height is 150-165 sentiments, then 100 must be subtracted from it; if a woman's height is 166-175 centimeters, then you need to subtract 105; with a growth of more than 175 centimeters, you need to subtract 110.
2. After that, you need to determine what type of bone: if the bone is thin, then you need to subtract 10% from the resulting amount, if it is wide, then you need to add 10%.
3. The resulting amount will be the optimal weight.

The amount of fat consumed is determined in grams per kilogram of weight. So, for example, if the height and weight of a girl is 165cm and 70 kg, and her optimal weight should be 65 kg. Then the amount of fat consumed will be 52 grams per day. When calculating the optimal amount, it is important to remember that the diet should not contain more than 4 grams; for those who want to lose weight, it is better to reduce this level to 1 gram per 1 kg.

The optimal amount of fat that a person should eat per day is different for everyone, so everyone needs to calculate the rate on their own.

How Much Fat Can You Eat For Those Who Want To Lose Weight?

For people who want to lose weight, nutritionists advise based on the number of calories consumed per day. For a person with an average physique, it is recommended to consume no more than 200 kcal per day. But those who want to lose weight need to lower this level.

Therefore, in addition to fats, the amount of proteins and carbohydrates consumed per day decreases. For quick weight loss, you need to reduce the number of calories to 1300. You can calculate how much fat you need per day for weight loss as follows:

1. Considering that 25% of calories are fats, a person consumes 337.5 kcal of fat per day.
2. If there are 9 kcal per gram of fat, then those who are losing weight need to consume 37.5 grams of fat (337.5 / 9 kcal).

To reduce weight, it is not enough just to reduce the amount of food consumed; constant physical activity is also important.

How to reduce the amount of fat in the diet?

It is impossible to give up completely from fats, but you can reduce their level. To do this, doctors advise the following:

1. Do not cook with sunflower oil.
2. Eat fried as little as possible.
3. Do not eat chicken fat and skins.
4. Completely exclude instant food, semi-finished products and sausage from the diet.
5. Instead, eat fish, cottage cheese, chicken fillets, and egg whites more often.

Fats are essential for the human body to function properly. Therefore, no matter how much a person wants to lose weight, it is impossible to completely abandon fat. Since this will negatively affect health: problems with the nervous system may arise, the immune system will weaken, the digestive tract will malfunction, etc. But at the same time, the consumption of fat in excess of the norm is also harmful to the body.

First of all, this leads to a sharp increase in excess weight, cholesterol and memory problems. Therefore, it is important to comply with the norm. Everyone should independently calculate their rate based on weight and height. However, those who want to lose weight will need to reduce the amount of fatty acids consumed to 1 gram per 1 kg of body weight.

There are contraindications, consult your doctor.

We get proteins, fats and carbohydrates every day from food, and all of them are vital for us. These substances in one or another amount are found in almost any food product and are called macronutrients. Why do we need them?

What are proteins, fats and carbohydrates for?

Proteins are the building blocks of all cells in the body. They are composed of amino acids, which are classified as non-essential and essential. Replaceable ones can be synthesized in the human body, irreplaceable ones get there exclusively as part of food. Proteins are needed for growth, development, and in general for any physiological process; however, they are completely safe in terms of the possible accumulation of excess weight. Sources of protein include meat, fish, dairy products and legumes.

Fats - are composed of fatty acids, which are divided into saturated, monounsaturated, and polyunsaturated. Today, everyone is hearing useful omega-3 and omega-6 acids belonging to the group of polyunsaturated and capable of lowering cholesterol levels. Also, fats are necessary for the assimilation of vitamins, the synthesis of a number of hormones, and the normal functioning of many body systems. They are contained in food products of both animal (meat, fish, dairy products) and vegetable (nuts, seeds, vegetable oils) origin. Excessive fat intake is the path to slimming.

Carbohydrates are the main source of energy. They are simple (glucose, sucrose and others) and complex (fiber, glycogen). The breakdown of carbohydrates provides the body with energy, the unused portion of which can be converted into body fat. The main sources of carbohydrates are vegetables, fruits, cereals, sweets.

Macronutrients and Calories

A certain ratio of these nutrients must exist in the diet of an adult in order to maintain his health and constant body weight. So, our daily menu should contain:

• 10-25% proteins;
• 20-35% fat;
• 45-65% carbohydrates.

Getting into the digestive system, proteins, fats and carbohydrates are broken down with the release of energy necessary for the implementation of vital processes. The energy received is measured in units - kilocalories (kcal), which are often called calories for short.

The energy value of macronutrients is not the same. 1 gram of proteins and carbohydrates is broken down with the release of 4 kcal, 1 gram of fat - 9 kcal.

Calorie intake and macronutrient ratio for weight loss

A person's weight depends on how many calories enter the body and how much is expended. If these quantities are approximately equal, the mass remains stable. If more calories are supplied than consumed, energy is stored “in reserve” in the form of body fat.

Accordingly, in order to lose weight, you need to spend more calories than consumed with food.

In order to calculate the daily calorie content of your diet and calculate the required amounts of proteins, fats and carbohydrates, a number of simple formulas are used. Try to make calculations for yourself using these formulas and examples.

1. First you need to calculate your basal metabolic rate.

For women: 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age);
For men: 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.76 x age).

For example, let's take a 30-year-old woman with a height of 165 cm and a weight of 65 kg.
Its basic metabolism will be equal to: 655 + (9.6 x 65) + (1.8 x 165) - (4.7 x 30) \u003d 655 + 624 + 297 - 141 \u003d 1435 kcal / day.

- Inactive (complete absence of sports or rare activity) - 1.2;
- Sedentary (light loads 1-3 times a week) - 1.375;
- Average (average load 3-5 days a week) - 1.55;
- Very active (heavy workload 6-7 days a week) - 1.725;
- Hyperactive (very intense physical activity and physical work 7 days a week) - 1.9.

Let's say our woman works in an office, mainly a sedentary job, which she gets to by transport. However, she is responsible for housekeeping, she loves to go shopping and sometimes wanders into a fitness club. Hence, its activity coefficient is 1.375.

3.Now you need to determine the daily calorie intake by the formula:

Basal metabolism x activity coefficient.
In our example, this is 1435 kcal / day x 1.375 \u003d 1973 kcal / day.

4. Subtracting 500 kcal from the resulting figure, we get the number of calories that we need to consume in order to lose weight.

1973 - 500 \u003d 1473 kcal / day.

5. In order not to drive ourselves into such a rigid framework, we will calculate the so-called “calorie corridor” by the formulas:

Calorie for weight loss - 250 \u003d lower limit
Calorie weight loss + 100 \u003d upper limit.

In our example, these are:

1473 - 250 \u003d 1223 kcal / day.
1473 + 100 \u003d 1573 kcal / day.

That is, our woman, in order to lose weight, needs to keep the calorie content of her daily diet in the range of 1223 - 1573 kcal / day.

In these calculations, it is very important to remember that the daily caloric intake for women should not be lower than 1200 kcal. Calorie content less than this figure will negatively affect health. 1200 kcal per day is also very small, so it is better to consume more calories. Keeping within the calorie corridor, you will still lose weight.

6. And finally, the calculation of the amount of proteins, fats and carbohydrates.

To do this, let's return to their energy capacity and the percentage in the daily diet - 10-25% proteins, 20-35% fats and 45-65% carbohydrates. And let's calculate how much they should take, taking into account the upper and lower limit of the calorie corridor.

For our example, these will be the following values:

Proteins:
(1223 x 0.10) / 4 \u003d 30.5 g
(1573 x 0.25) / 4 \u003d 98 g

Fats:
(1223 x 0.20) / 9 \u003d 27 g
(1573 x 0.35) / 9 \u003d 61 g

Carbohydrates:
(1223 x 0.45) / 4 \u003d 137.5 g
(1573 x 0.65) / 4 \u003d 256 g

Thus, in order to lose weight, the woman from the example should consume 30.5 - 98 g of protein, 27 - 61 g of fat and 137.5 - 256 g of carbohydrates per day.
Of course, this is an approximate calculation, and the indicated quantities do not have to be observed to the nearest tenth of a unit.

Another obstacle to weight loss

We hope you have successfully reached the end of the calculations, and now you have a sheet with numbers in front of you, according to which you will have to make up your diet. How to compose it? This is where the next batch of difficulties begins. There are almost no types of food in the world that contain only proteins, only fats or only carbohydrates - all products are mixed, with a predominance of certain compounds. So 100 grams of meat is not at all equivalent to 100 grams of protein. And you will not be able to try to bring your diet in perfect accordance with the results of your arithmetic exercises.

All basic macronutrients must be present in a person's daily diet. Refusal or sharp restriction of any of them will negatively affect your health and well-being. On the other hand, each person is different, and the need for certain substances may also differ.

Counting the amount of protein, fat and carbohydrates is just one of the many ways to achieve slimness and health. But, at the same time, one of the most difficult to execute. So it is not necessary to strictly follow it. You will achieve the same results if you just eat a varied diet, trying to eat less animal fats and sweets. And you can spend the time freed from complex calculations with greater benefit: first - visiting the gym, then - updating your wardrobe ...

As you know, daily protein intake is essential for maintaining health and proper functioning of the body. And if you want to lose weight, build muscle, improve your appearance or body performance, protein (and its amount) becomes even more important.

Now that you know why you need it, the question is "how much?" More precisely, how much protein your body needs to achieve a specific goal.

What is protein?

Protein (from English - protein) is an organic substance that consists of a set of amino acids. Amino acids are organic substances made up primarily of acids. There are several hundred of them, but only a couple of dozen are actively used to build cells of all life on planet earth. Other types of amino acids are very rare and only in certain organisms.

It should be noted here that all protein structures consist of the same amino acids, but the difference is that the order and quantity of each amino acid in the cell is different. This is also called the amino acid profile.

For example, in humans, a whole third (30-35%) of protein structures consist of only 3 amino acids - leucine, isoleucine and valine. They are also called essential amino acids BCAA (branched chain amino acids - amino acids with branched side chains), because the body cannot synthesize them on its own from other amino acids.

Therefore, from all this, we can conclude that we need to eat protein rich in essential amino acids and with a good amino acid profile (high in different amino acids). That is why a varied diet is so important.

This was the introduction. Now let's move on to the recommendations for the amount of protein per day.

The role of protein in the body

Daily protein intake

The daily protein intake will be individual for each person. It depends on weight, physical activity level and metabolic rate.

It is worth considering the purpose of the training. Many people believe that the amount of protein in the diet should be monitored only when building muscle mass. But when losing weight, the body experiences an even greater need for protein foods. Indeed, in conditions of a calorie deficit, muscles begin to break down. You can save them only if you consume enough protein.

An increase in the proportion of protein foods on drying is especially important. Many people confuse it with regular weight loss. But you cannot compare drying with a diet. During the first, it is necessary to consume as little carbohydrates as possible, and this is a great stress for the body. Therefore, only professional athletes should resort to such measures.

In addition, drying is carried out only after sufficient muscle mass has been gained. As a result, the body should become prominent by reducing the percentage of body fat. In order not to lose the gained muscle, athletes have to consume a lot of protein. But it should be understood that the drying period should be short. Usually it is 2 to 6 weeks in preparation for the competition.

The ratio of nutrients during exercise to achieve a particular goal is shown in the picture.

The required daily protein intake is calculated in grams per 1 kg of body weight.

Generally accepted approximate norms are:

• 1 - 1.6 g for the average person who does not play sports;
• 1.6 - 2.2 g for muscle gain;
• 2.2 - 2.6 g for weight loss;
• 2.6 - 3.3 g to dry.

Based on this, it is easy to calculate the daily rate for yourself. You only need to multiply your body weight in kilograms by the required amount of protein. For example, a 50-kilogram girl who wants to lose weight needs to consume 110-130 grams per day.

Doctors do not recommend consuming more than 3 grams of protein per kilogram of body weight per day. After all, its excess leads to problems with the liver and kidneys. Therefore, the norm of 3.3 g per kilogram of weight is justified only in conditions of hard drying for professional athletes.

How Protein Affects Total Daily Calories

Now that you know how much protein you need and what foods you can get it from, the last step remains. You need to calculate how many calories per day you are getting with protein. Don't worry, it's simple.

The only thing to know is that 1 g of protein contains 4 calories.

Now you need to multiply the grams of your daily protein count from earlier by 4 to figure out exactly how many calories you will get. Here are some examples:

Take the 65kg woman from the previous example. She consumes 130 g of protein per day. This makes 130 x 4 \u003d 520. In this example, 520 calories of total daily intake would come from protein.

Information for men

Now a 90-pound man. He consumes 220 grams of protein per day. This makes 220 x 4 \u003d 880. In this example, the protein would be eating 880 calories of the total daily calories.

Now you. Multiply the ideal amount of protein, calculated a minute ago, by 4. This is how many calories you will have in your daily diet for protein.

This step may seem pointless or confusing, but don't worry. This will help you with other calculations to come up with an ideal meal plan.

How much protein can you digest at a time?

It is widely believed that only 30 grams can be absorbed at a time. Complete nonsense. There is no counter in the body that counts these 30 grams. Remember, the body will assimilate exactly as much protein at a time as it needs this protein at that very moment. It can be 20, 30, 40 and even 100 grams. Of course, you can never know how much protein your body needs right now. Therefore, simply divide your daily protein requirement by 4-5 meals per day. This way the risk of overshooting and drinking excess protein is minimized. Let's say if you weigh 100 kg and take 200 grams of protein per day, then divide that 200 by 4-5. And you get 40-50 grams at a time.

In general, I suspect that the information about 30 grams at a time was specially spread by the manufacturers of the sports food, so that you often drink protein. This is a conspiracy theory! We are being watched!)) Well, or so they decided on the basis of 1 - 2 experiments, in which there were large errors or a highly specialized selection of people.

Top 3 Protein Myths

# 1. High protein diets can plant kidneys

To date (2017), there is no study that confirms that a high protein diet causes any kidney damage or kidney dysfunction in healthy people. In contrast, the International Journal of Sport Nutrition (USA, 2016) published data that showed that following a high protein diet by bodybuilders did not negatively affect their blood / urine levels in any way.

Conclusion: If you do not initially have diagnosed / confirmed kidney problems, you are not a professional athlete who is preparing for a high-level competition, then high-protein nutrition in no way (other things being equal) can damage your kidneys.

# 2. only 30 grams per dose

Another protein myth, which says that you need to consume no more than 30 grams of protein at a time, and more of it is not absorbed by the body.

Numerous scientific experiments of laboratories for the study of sports nutrition, in particular, Supplement Lab USA, indicate that the human body is able to digest 30, 40 and even 80 grams at a time. protein per intake. That is, conventionally, everything that a person takes from protein foods. However, of all the absorbed amount, he will use only the amount of protein that is needed to restore muscle tissue. Excess protein will be directed to solving other body tasks or used as energy.

Number 3. too much protein will make me fat

It is a myth. Protein is a macronutrient responsible for a wide range of functions in the body, from DNA replication to transporting molecules. By itself, protein (high protein diet) does not make a person fat, because the pathways that allow protein to be converted to fatty acids are so small that they will not cause fat to accumulate. In addition, the protein “releases” the hormone glucagon, which is responsible (including) for burning fat, helps stabilize blood sugar levels. Protein also has a thermogenic effect, i.e. promotes calorie expenditure.

What is the best time of day to consume protein?

Until now, bodybuilders are trying to establish the optimal time to consume protein. Should you take it before, during or after your workout? Should it be consumed daily before meals or after? It is the amount of protein consumed per day that is important, and not the time of its consumption. Whether it's an omelette in the morning, a protein shake after a workout, or cottage cheese before bed, your priority should always be the daily allowance mentioned above.

The rate of muscle protein synthesis remains elevated for 3-5 hours after protein intake. By consuming about 20 grams of protein 3-4 times a day, you stimulate protein synthesis while breaking down protein. Research has shown that consuming more than 20 grams of protein in a single meal does not provide any real benefit.

However, this does not mean that consuming more protein is completely waste. While supplemental protein won't speed up protein synthesis, it can minimize muscle breakdown, be stored in your amino acid store for later use, or provide energy during long, intense workouts.

Fat is an essential part of a person's daily diet. They are as important as proteins and carbohydrates. Therefore, even if you urgently need to lose weight, you cannot refuse them. Let's try to figure out how much fat you need to consume per day so as not to harm your health and not gain weight.

Lipid classification

Lipids are animal and vegetable, unsaturated and saturated. Saturated are rich in saturated fatty acids. They are obtained from animal products. But it is healthier to eat polyunsaturated fatty acids obtained from plant foods. They normalize cholesterol levels and improve the adaptive capacity of the body.

However, saturated fats should not be completely eliminated from the diet. They are responsible for the production of sex hormones. So, for example, in order to conceive and bear a child, a woman's daily diet should consist of 25% of different types of fats.

How much fat does a person need to eat to lose weight?

Many people trying to lose weight think about how much fat to eat in order to make their body more beautiful and fit. It should be understood that a complete rejection of lipids does not guarantee an ideal figure. On the contrary, it can result in serious metabolic disorders. Therefore, it is impossible to completely forget about lipids. You need to get them from:

· Olive, corn, sunflower, soybean and rapeseed oil;

· Pistachios, almonds, peanuts, cashews;

• tofu cheese;

· Sprouted wheat germ;

· Soybeans;

· Fatty fish.

When limiting lipids, nutritionists recommend taking fish oil capsules. The minimum dose of the drug is one capsule per day. The maximum should be determined during a personal consultation with a dietitian.

But bad fats - saturated and transgenic - must be discarded. A lot of them are found in palm and coconut oil, butter yoghurts, fat milk, sausages, bacon, fatty meats, baked goods, baked goods, margarine, sandwich butter.

How many grams of fat do women and men need to stay healthy?

If there are too many lipids, the process of losing weight will slow down, so it is important to correctly calculate your own daily requirement for this component. According to scientific research, to maintain health, a person must eat 1 gram of fat per 1 kg of his weight per day. That is, with a weight of 60 kg, you need to eat 60 grams of fat.

But do not forget that these should not be harmful lipids contained in fatty foods and baked goods, but useful ones extracted from vegetable oils, etc.

What is the risk of lipid deficiency in the body

Lipid deficiency in the diet is manifested by the following symptoms:

• gaining weight despite trying to lose weight;

Hair loss and section;

· The appearance of wrinkles, deterioration of the skin;

• deterioration of memory and attention characteristics;

· Disturbances in the work of the heart.

This confirms once again that fats are very important for humans. Health cannot be strong without them.

On a note

· Both bad and healthy fats contain the same amount of calories - about 9 kcal per gram.

· When heated, vegetable fats become very harmful. It is better to fry in lard than in quality olive oil. This will cause less damage to health.

· Eating exclusively low-fat foods leads to persistent metabolic disorders.

· Complete rejection of lipids does not guarantee rapid weight loss, but it can result in stable weight gain due to a slowdown in metabolism.

In the fight against obesity, the question is always how much fat you need to consume per day while losing weight. First of all, I would like to note that it is a mistake to consider weight gain solely due to fat. In fact, carbohydrates are the main culprits for extra pounds, because the body, consuming them, does not have time to recover, as they have time to be deposited in the form of a fat layer.

Today we will try to figure out how much lipids you can consume per day in order not to gain weight, and also consider how there are harmful and healthy fats for weight loss.

Lipids, aka fats, are organic compounds whose role cannot be easily overestimated. Their main advantage is the energy function, which means the supply of the body with calories. Regarding the benefits of lipids, the following main points can be noted:

1. Since the human brain is 40% adipose tissue, it needs constant fuel to function properly.
2. Fats are the precursors of all hormones. From this it follows that with their deficiency in the body, hormonal disruption can occur.
3. Lipids promote the assimilation of vitamins A, E and C. At the same time, they ensure the transport of nutrients through the cell membrane.
4. Fats provide a feeling of fullness.
5. They support human immunity and have anti-inflammatory functions.

Everything described is just the "tip of the iceberg" of the usefulness of lipids, and very stripped down. Regarding exactly how much fat you need per day (to lose weight): health organizations recommend observing a rate of 20-35% of total calories consumed. Separately, it is necessary to calculate the daily diet that provides weight loss to a specific person with individual parameters. Any online calculator can cope with this task, or you can make miscalculations yourself using the Muffin-Geor formula. To determine the optimal volume (hereinafter - OO), you should:

1. First of all, calculate the basal metabolic rate: 10 * weight + 6.25 * height - 5 * age - 161. For example, the basal metabolic rate of a 32-year-old man weighing 88 kg, height 165 cm will be: 10 * 88 + 6, 25 * 165 - 5 * 32 - 161 \u003d 1590.25 kcal.
2. The base exchange must be multiplied by a suitable factor. If a person adheres to a sedentary lifestyle, then by 1.2, with little activity - by 1.375, with medium or high activity - by 1.550 or 1.735, respectively. So, our man goes in for sports 2 times a week. Hence: 1590.25 * 1.375 \u003d 2187 kcal. This is the diet in which he can maintain the existing weight.

However, if this person wants to lose weight safely for health, he needs to reduce the diet by 20-30%. The lipid rate can be calculated using the following formula: Hl \u003d Diet (kcal) * 30 (%) / 100 (%) / 9 (kcal per 1 g of fat). It turns out that the man from the example needs to consume at least 72.9 g of fat per day.

Lipids are classified into 2 main groups:

1. Saturated.
2. Unsaturated.

The first group includes fats, the content in the chemical structure is a lot of hydrogen, due to which they are able to remain in solid form, regardless of the temperature regime. Therefore, when a person consumes saturated fats, the body is unable to completely digest them, which is why a certain amount of such compounds is deposited on the walls of the stomach, enters the bloodstream, being converted with cholesterol. However, it is impossible to say unequivocally that saturated fats are harmful to the body, since in addition to harmful substances, they also bring useful vitamins.

Therefore, overweight people are advised to consume limited amounts of saturated fat. This group includes foods such as meat, butter and palm oil. When making a choice, it is better to give preference to boiled meat dishes rather than butter.

Unsaturated lipids are considered more useful for the body. They, in turn, are divided into several subgroups:

• fats with polyunsaturated fats;
• lipids with monounsaturated acids.

The main difference between unsaturated fats is that they bring more useful elements into the body, which are able to be absorbed completely, without having time to bring cholesterol. Also, healthy fats can stabilize blood sugar levels, provide saturation, speed up metabolism, burn calories and have a beneficial effect on hormonal levels.

What and where are the important fats found?

Let's try to figure out which fats are important to include in daily diets:

1. Fish fat. The benefits of these lipids have been repeatedly proven, not only in the task of losing weight, but also for health in general. Plus, consuming fish oil improves your workout performance. These fats are found in foods such as cod liver, halibut, salmon, sturgeon.
2. Lard is primarily excluded from the diet by many if you need to say goodbye to being overweight. In fact, lard also contains beneficial lipids that contribute to weight loss. But still, it is not recommended to abuse this product, it is enough to eat a small piece during the day.
3. Meat. Pig meat contains the largest amount of healthy fats. 100 g of this product has only 2 g of fat. Of course, we are not talking about fatty pork, but about the meat of a young animal. In addition to healthy fats, this meat will bring iron and potassium into the body.
4. Nuts. Everyone knows about the high calorie content of this product, but this does not mean that they should not be consumed. Nuts can improve the work of blood vessels and the heart, while providing a sense of fullness. All nuts contain beneficial lipids, for example, 10 g contains 2 g of healthy fat. Losing weight is better to give preference to pine nuts, since they satisfy hunger, contain less fat.
5. Butter. It is advisable for those who are losing weight to consume olive oil, because it contains the maximum of useful properties. In 1 st. l. contains 9 g of beneficial lipids. Flaxseed oil has also worked well.
6. Raw avocado. 10 g of this product contains 1 g of healthy fat. Moreover, most of the fruit consists of vegetable fats. In addition, avocado pulp contains many vitamins and minerals.
7. Seeds. Flaxseeds and soybeans contain a lot of healthy fats.