Is it necessary to completely eliminate fat from your diet to obtain a result? A question that often comes up among people who want to lose weight. In reality, it’s more complicated than that, because not all fats are harmful… Explanations.
When you want to lose weight or burn fat, a change in your eating habits is often necessary. Does this mean that you have to forbid yourself all pleasure and stick to a very strict diet, based on starchy foods and green vegetables only? Contrary to popular belief, the fats in our diet are not all to be banned, on the contrary, even when trying to lose weight! We explain why.
Fats are essential for the body
Not all fats are bad. On the contrary, they often play a crucial role in the body. Fats, for example, make it possible to manufacture the wall of the cells that make up our body. This is obviously essential to our survival and allows us to stay healthy. Fats are also nutrients that provide joint lubrication.
An absolute and radical elimination of fats from our diet therefore presents significant health risks. Problems are likely to appear quickly. A fat-free diet does not renew cells. It also contributes to a drop in hormone levels and prevents the joints from being properly lubricated.
Therefore, to stop eating fat is to run an unnecessary risk to health and stop his progress in bodybuilding. Suffice it to say, it’s not recommended…
Bodybuilding and diet: not all fats are created equal
The term “fats” actually covers different fatty acids. There are two specific types, namely saturated fats and unsaturated fats. The former are abundantly present in foods of animal origin. The second are found in plants and fish. These two types of fatty acids are necessary for the proper functioning of the body. Nevertheless, the body does not have as much saturated fat as unsaturated fat.
To lose weight, the strategy to follow is therefore to reduce the intake of saturated fats. This makes it possible to lower the calorie intake, while maintaining a sufficient intake of unsaturated fats. Such a diet allows you to dry while maintaining correct hormonal levels and preserving your health.
It is generally accepted that consuming 200 kcal less than his DEJ (Daily Energy Expenditure) is enough to lose weight. Be careful, you should not eat just anything. Minimum thresholds must be respected in terms of macronutrients: 1.5 to 2 grams of protein per kilo of body weight in weight loss and 1.3 grams of lipid per kilo of body weight. The rest of the calories must be provided by low GI (Glycemic Index) carbohydrates.
To help you lose weight without totally eliminating fat, here is a list of foods high in good fats and low in carbohydrates to include in your diet:
- The lawyer;
- The olives ;
- Eggs (preferably raw yolk);
- Oily fish (salmon, mackerel, sardines);
- Oilseeds: almonds, peanuts, nuts;
- Olive, rapeseed and coconut oils (avoiding too high a temperature when used for cooking).
It is very important to watch your diet. However, don’t do anything with your organization. Never forget that losing weight does not mean that you have to completely eliminate fat. You just need to know which fatty acids are good and bad for you.