Fat is an essential nutrient for the human body, which is indispensable and not too much, because too much fat in the body can easily lead to hoarding and make the body get fat slowly. What to eat is easy to gain weight? Here are some foods with high fat content. If you want to keep fit, you should eat them carefully.

Fat can also be divided into "good" and "bad"

The fat contained in food can be divided into two categories: one is healthy, such as polyunsaturated fat, and the other is the chief culprit of your obesity-saturated fat and trans fat. Nutritionists believe that the amount of saturated fat should be less than 1/3 of the total fat, and the total amount of polyunsaturated fat should not be less than 1/3. Although the body can use saturated fats as energy, you don't need them. On the contrary, polyunsaturated fats and oils are essential to the body.

How much fat should I eat every day to be healthy?

In our total dietary energy, the energy provided by fat is preferably between 20% and 30%. According to the average adult's daily intake of 1800-2600 calories, the upper limit is 30%, which is 60-85 grams of fat. In addition to 99% fat cooking oil, we may eat a lot of "invisible fat": 100g egg yolk has a fat content of 2 1. 1g, 100g lean pork has a fat content of 28g, and 100g peanut has a fat content of 44.

But these foods don't mean you can't eat them. These fats are "good" fats, but you should know the fat content of these foods so that you can control the total fat intake every day.

What do you eat to gain weight? Five high-fat foods (2)

Where is the "good" fat?

Most of us lack really good fats, namely omega-3 and omega-6 fats (provided by polyunsaturated fats). So, where can we find these good fats? The answer is-fish (especially deep-sea fish such as salmon, tuna and salmon). ) and seeds (such as flax seeds, pumpkin seeds, sunflower seeds, sesame seeds, corn, soybeans, etc. However, most people can't get enough good fat by eating fish and seeds, so seed oil is your most convenient choice. Edible oils such as olive oil, sunflower oil, corn oil and soybean oil are all good sources of fat.

Get rid of "bad" fat

Generally speaking, harmful fats are mostly found in animal foods, such as beef, pork, butter, poultry, butter, milk and cheese. A few plants are also rich in saturated fats, such as coconut oil, palm oil and cocoa oil. Although we all know that saturated fat is harmful to slim figure and healthy body, we can't monitor saturated fat intake at any time. Then, the following tips can make it easy for you to control the intake of "bad" fat.

1, intelligent substitution of meat in diet: white meat contains less saturated fat than red meat, and skinless muscle contains more than one third less saturated fat than skinned muscle. As long as you make a slight substitution in your diet, you can consume a lot less saturated fat.

2. Replace solid fat with liquid fat: olive oil, rapeseed oil or corn oil containing liquid fat unsaturated fat; Foods containing solid fat, that is, preserved fat, include butter and lard.

3. Choose low-fat dairy products: semi-skimmed milk or low-fat yogurt are good choices.

4. Before buying food, check the nutrition label of the food to find out how much saturated fat the food you want to eat contains.

5. Change the cooking method: The study found that saturated fatty acids can be reduced by half after long-term cooking of fat. Therefore, eating fat meat should be stewed, not fried.

What to eat is easy to gain weight, five high-fat foods and foods (3)

Beware of five invisible high-fat foods

1. Coconut juice: Coconut juice looks like natural juice on the surface, but it actually contains 93% fat. The same types are shredded coconut, minced coconut, and all desserts containing coconut juice.

Countermeasures: Use skim milk instead of coconut milk.

2. Croissant: Croissant that looks clear and light and does not contain too much fat. Fat accounts for 58% of the total calories, as well as cakes, biscuits and western cakes.

Countermeasure: Replace these snacks with whole wheat bread.

3. Vegetable salad: It seems to be a representative of low calorie, but the fat in vegetable salad accounts for 72% of the total calories, which is attributed to various Chinese or Western sauces mixed in the salad.

Countermeasure: Low-fat yogurt mixed with salad will be healthier and lower in calories.

4. Walnut: Walnut is also a deceptive natural plant food, but fat accounts for 70% of the total calories. Nuts such as peanuts and pistachios also contain high fat content.

Countermeasure: When you want to eat nuts, switch to oatmeal sticks!

5. Lean pork: You may think that lean pork is really low in fat, but it is not. The fat of lean pork accounts for 38% of the total calories. The same is true of similar red meat such as beef and mutton.

Countermeasure: Choose white meat such as chicken and fish instead of red meat.

What to eat is easy to gain weight? Learn more about fat, try to eat fatty foods and avoid eating too much fatty foods, which can prevent your body from getting fat.