FATS
What is
fats?
It is macro
nutrient and essential part of our diet. One gram of fat contain 9 calories (kcal).
There are
three type of fats.
1 saturated
fat
– These types of fat is unhealthy fats and
solid in room temperature. This types of fats are found from the animals for
example ghee, whole chicken, high fat milk etc. but we still require 7 percent
of saturated fat in our body. This fats is good
for hormone balance and also for testosterone.
2 unsaturated
fat
– This
type of fat is healthy fat and liquid in room temperature. Example olive oil,
low fat milk, chicken breast. This contain essential fatty acid which is
require in the body. 
3 trans-fat
How much
fat to eat per day
You have to consume
25 to 35 grams of fats
Most of the people think that to loss fat we don’t have to consume
fats but that’s totally wrong I have explain on common mistake for fat loss people
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read this for more information.
Let’s understand
in the form of example
Support your
maintenance calories is 2000 so 25 percent of 2000 is 500 calories so if we see
in grams is 55g. So you have to consume 55g of fats.
From 55g you
have to take 7 percent saturated fat and rest unsaturated. 7 percent of 55g is
13g percent and reaming 42g you have to take saturated fats.
Why we
should consume fats?
1 good
hormonal balance
If you don’t
intake fats from the diet your body hormone will get imbalance.
2 satiety
control
Fats is slow
digesting nutrient so your body don’t get hungry faster and this can help you
during fat loss.
3 Digestion
Fats help to
digest vitamin A, D, E, K. without fat we can’t digest this vitamin.
4 Insulation
There is a
thin layer of fats under the body that keep heat maintain under the body and
also protect our body from external temperature changes.
5 energy
Fat also act
as a source of energy when you don’t have required carbohydrate in your body.
Let recap
what we have done
ü 1 what is fats?
ü Types of fats
ü How much fats to consume per day?
ü Benefits of fats
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