First, what is fat. The fat in food is mainly fat. Generally, liquid at room temperature is called oil, and solid at room temperature is called fat.
Losing weight is mainly about reducing fat, so fat has always been the number one enemy in the eyes of fat friends. People in unknown so eat carefully, which is almost unheard of? Fat? The degree of color change.
Fat is divided into saturated fat, monounsaturated fat and polyunsaturated fat according to its saturation. According to the length of carbon chain structure, it can be divided into short chain fat, medium chain fat and ultra-long chain fat.
Second, the role of fat. Fat is not true? Nothing? It plays a very important role in human body structure and normal physiology.
1, providing energy.
Fat produces high fever, and the energy released per 1g fat is 9 kilocalories, which is 2.25 times that released by protein or carbohydrates. 25%~30% of the daily energy required by normal human body is produced by fat intake.
2. store energy.
When energy intake exceeds energy consumption, energy is stored in the body in the form of fat, and when energy intake is insufficient, it can be released for body consumption. But if it is stored for a long time without consumption and release, it will lead to body fat accumulation and obesity.
3, cold and protect body organs.
Because there is a layer of fat under human skin, fat is a good heat preservation substance, which can keep human body temperature under cold conditions. In addition, fat plays a supporting and fixing role in some important organs of the body, protecting human organs from damage from the external environment.
4. Increase the satiety and taste of food intake.
Because fat stays in the human stomach for a long time, eating high-fat food can make people feel full and not hungry easily. In addition, fat can increase the cooking effect of food intake, increase the flavor of food and make people feel delicious. Fat can also stimulate the secretion of digestive juice. You will find it delicious to eat out often, which is one of the reasons.
5. Promote the absorption of fat-soluble vitamins.
Fat is the carrier of fat-soluble vitamins, such as vitamin A, vitamin D, vitamin E, vitamin K, etc. If there is a lack of fat in food, it will affect the absorption and utilization of fat-soluble vitamins. Why should we emphasize a balanced diet during weight loss? This is to avoid the lack of fat-soluble vitamins.
6. Provide essential fatty acids.
Eating enough fat can ensure the body's demand for essential fatty acids. Especially? Polyunsaturated fatty acids such as -3 DHA and EPA have anti-inflammatory and hypolipidemic effects.
Third, healthy weight loss is to use fat metabolism to supply energy, master these three methods, and promote fat burning to lose weight easily. Normal physiological activities and maintaining body temperature require energy, and the energy required is through sugar (carbohydrate), fat and protein? Three major energy substances? Provided by oxidative decomposition.
The three major energy substances in the human body are all ingested through diet. When the intake of excess carbohydrates and protein exceeds the human consumption, the excess will be stored in fat cells in the form of lipids (mainly triglycerides). Excessive fat intake will not be transformed except decomposition and re-lipidation. Obesity is defined as the accumulation of body fat in excess of a certain amount and proportion.
Healthy weight loss, from the biochemical point of view, needs to consume excess triglycerides stored in fat cells as much as possible, while maintaining the weight after fat removal.
Healthy and scientific weight loss needs to be driven by fat metabolism to achieve the effect of getting rid of fat.
In order to metabolize fat for energy supply and make fat metabolism become the main force of human energy supply, we need to adjust it from three aspects? 1, adjust the diet.
The premise of ensuring normal fat metabolism is to eat well and balance nutrition. Therefore, it is necessary to adjust the dietary structure. Otherwise, it is difficult to solve the problem of weight loss rebound and get rid of it? Lose weight every year and gain weight every year? A spell.
Adjust as follows:
(1), diversified diet.
(2) Ensure balanced nutrition.
(3) eat less and eat more meals.
(4) Reduce fat intake.
(5) Increase protein intake.
(6) Control the intake of sugary food.
2. Do more aerobic exercise.
Oxygen is essential for the full combustion of fat. With oxygen, fat can be oxidized and decomposed, and the decomposed fat can be used for human energy supply. So aerobic exercise helps to achieve the purpose of burning fat.
At the beginning of aerobic exercise, the body will first use sugar as an energy source, usually limited to 20 minutes. With the progress of exercise, after about 20 minutes, the sugar in the body is exhausted. In order to maintain the exercise function, the body will start burning fat to gain energy, and expel a lot of water and metabolic waste in the form of sweat.
Therefore, the moderate intensity of aerobic exercise is appropriate, the time is more than 30 minutes, and the heart rate is maintained at around 130 beats/min to ensure fat consumption. As for the exercise load, it needs to be gradual, but it needs to be adhered to.
3. Increase protein, increase metabolic rate and accelerate fat burning.
Protein will have an important influence on metabolism. Metabolism is the process by which the human body converts food into energy. The faster the body metabolizes, the more fat it burns.
Protein participates in the synthesis of enzymes needed in almost all metabolic processes and plays a key role in metabolism. In addition, protein is also the most important nutrient for human body. Except urine and bile, all organs of human body need protein to repair and renew.
In the process of losing weight, protein can not only help people consume more calories and burn more fat, but also be the key nutrition for building muscles. Therefore, adequate intake of protein will not only help to reduce body fat, but also achieve muscle gain. Thin and beautiful? Weight loss effect.
During the period of losing weight, the intake of protein is 0.8 ~ 1. 1g per kilogram of body weight, which means that your weight is 70kg, so your daily intake of protein is 56 ~ 77g.
Which foods are rich in protein, such as fish, shrimp, seafood, beef, chicken breast, milk, bean products, eggs, etc.
Healthy weight loss, reducing excess fat in the body, through fat metabolism, supply energy, to achieve the purpose of healthy fat loss.