We know in Singapore almost most of us live a busy and hectic lifestyle. Having a slender and healthy body require well-balanced exercises and healthy meals. So, imagine seeing yourself in the mirror asking this question how do I achieve both at the same time? This can be challenging, especially if you do have a family and job at the same time. In this article, you are going to discover calorie deficiency.
Maybe you’ve heard of 70/30 rule. 70% of the foods you eat and 30% exercise. And it’s almost impossible to achieve any fitness goals without the right direction. Therefore, read further to find yourself one step closer toward your fitness goal.
Why Is It So Important to Reduce Fat Intake?
Both of macronutrients – protein and carbohydrates contain 4 calories per gram. In contrast, fat contains 9 calories per gram, which is more than 2 times! That means fats are very high in calories, and if you strive to calorie deficiency, they have to be minimized.
On the other hand, eating high-fat meals can lead to heart diseases. And too much fat in your menu can result in excess body weight. In turn, being overweight may increase your risk of developing:
- High blood pressure
- Cardiovascular diseases
- Certain forms of cancer
So, whether your goal is to lose some weight, normalize your cholesterol, or just eat healthier, it’s in your best interest to reduce fat intake.
However, fat is an essential macronutrient. Here’s you will find out why.
Why We Even Need Fat?
Our bodies can’t function optimally without it. Fat is a basic component of cell membranes in every cell of our bodies. It is an integral part of essential processes like:
- Blood clotting
- Nervous system functioning
- Our immune system response
So, fat is vital for our body growth and development.
Besides, they play a crucial role in fat-soluble vitamins like vitamins A, D, E, and K. These vitamins are essential for healthy bones, skin, hair, teeth, and others.
There Are 3 Types of Fats
Some of them are good for your health; some are bad.
Unsaturated Fats – These are the well-known omega 3 fatty acids.
They can be found in:
- Plants like avocado
- Olive, corn and canola oil
- Nuts such as almonds, hazelnuts, and pecans
Eating unsaturated fats in moderation will help improve cholesterol level, reduce inflammation (a risk factor for heart disease), and minimize the overall risk of heart disease. And if one of your goals is to reduce tummy fat, this is the type of fat you can consider eating.
Saturated Fats come from animal products such as:
- Dairy foods
- Ice cream
- All kind of fast foods
The question of whether to eat such fats is debatable. Based on research, too much saturated fat can cause cholesterol to build up in your arteries (blood vessels). Hence consider eating in moderation.
They can be found in products like margarine and shortening as well.
Also, in many snacks such as:
- Potato chips
As you may have guessed, these fats are the most harmful. These are the ones that don’t contribute to anything and should be avoided because they raise a high level of bad cholesterol.
Fats are more than 2x times richer in calories compared to proteins and carbs. That means you can eat the same amount of calories with 2x times more food if it doesn’t contain fats.
Unsaturated fats are the ones who bring all good benefits, plus you do yourself a favour when you eat only them. These types of fats will help you to be healthy and fit at the same time.
Trans fats are the worst among fats, and they don’t help us in any way. Overall, they contribute to chronic illness in the long term.
That’s why the best way to take advantage of them is to AVOID them.
By slowly reduce your fat intake, you will gradually see a noticeable change in your body weight. A healthy ‘you’ will thus gain more confidence when you are looking at yourself in the mirror.
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Asia’s Juice Guru nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.