Emma Miller
There is an opinion that proper nutrition and fats are incompatible. It is believed that they spoil the figure, but this is not true.
Nutritionist Svetlana Fus says that it is not only possible but also necessary to consume fats, but you need to pay attention to how many grams of fat are consumed and make sure that the balance of nutrients is maintained.
What should be the calorie content of the diet when losing weight?
The diet will be balanced if its caloric content is provided in the following proportions:
- carbohydrates make up 55-60%, including “simple” carbohydrates – no more than 10%, proteins – 15-20%,
- the share of fat is 25-30%.
Approximately one-third of daily calories should come from fat.
“In terms of 1 kg of weight, a person of the normal build will have about 1 gram of fat. This means that our norm is no more than 60-70 grams of fat daily,” says the nutritionist.
We need a balance
To achieve an optimal balance of fat in your daily diet, you need to know the fat content of everyday foods:
- 2 tablespoons of vegetable oil are 25 g of fat;
- 20 g of butter contains 15 g of fat;
- 100 g of cottage cheese with 5% fat or 30 g of cottage cheese with 17% fat will contain 5 g of fat;
- a glass of milk or kefir (3.2% fat) will contain 8 g of fat;
- lean beef (100 g) will contain 17 g of fat;
- medium-fat fish (140 g) contains 5-10 g of fat.
“Good” fats
There are also foods that contain unsaturated fats. This list includes vegetable oils (corn, flaxseed, sunflower, soybean, olive), nuts, olives, avocados, and some types of fish, such as salmon, mackerel, and sardines.
