Three fat rules: how much fat does a healthy body need? Daily rate of fat Products of animal origin.

We are talking about unsaturated fatty acids with a special "quality". They have been proven to speed up metabolism and improve digestion. In addition, under their influence, the body ceases to create "strategic" reserves of its own fat. As researchers from the University of Washington School of Medicine have found, beneficial unsaturated fatty acids activate a special protein PPAR-alpha, which burns fat in the subcutaneous region of the abdomen, thighs, buttocks, and also prevents the liver from accumulating fat.

harmony

Another beneficial property of unsaturated fatty acids is that they help stabilize blood sugar levels, thus protecting against hunger breakouts and prolonging satiety for long.

What fatty foods protect our health and are most effective in losing weight and maintaining slimness?

Tenderloin of a young pig. Regular consumption of lean pork meat in moderation has a beneficial effect on the cardiovascular system. Some nutritionists even consider this meat to be more useful than white chicken: it contains monounsaturated fats, potassium, and iron.

Young lamb. In addition to monounsaturated fats, it contains essential alpha-linolenic acid. Due to its lack in the body, muscle weakness, a feeling of fatigue, and bouts of bad mood occur. This meat also contains vitamin B12, niacin, zinc and selenium - the most important substances for the female body.

Nuts. According to the degree of increase in the content of healthy fats in a handful (10 grams): walnuts, pine nuts, pistachios, almonds, hazelnuts. In addition to the fact that nuts contain healthy fats, their use is an excellent prevention of heart failure and strokes.

Vegetable oils, olive and flaxseed. It is important to remember that extra virgin olive and linseed oils are best preserved for their beneficial properties. By the way, linseed oil also has an anti-carcinogenic effect. Store it in the refrigerator.

Dark chocolate. The most useful is high-quality and natural dark chocolate, the content of cocoa butter in which is not less than 70% (the more cocoa, the less sugar). To get the most of the antioxidant properties of this chocolate, experts advise eating it with fresh berries or green tea.

healthy fats

Avocado. 75% of the fat contained in this fruit consists of beneficial mono- and polyunsaturated triglycerides. Also, the avocado contains almost three dozen vitamins, minerals and vitamin-like compounds. Experts warn that like any source of polyunsaturated fat, avocados should be eaten raw, unprocessed.

Excess belly and waist fat is not just a cosmetic issue. Fat deposits in the abdominal region can lead to type 2 diabetes or cardiovascular disease. By reducing the amount of visceral (internal) fat, you can improve some health indicators and prolong life.

Visceral fat is present in anyone, even the thinnest person, it is he who helps maintain the internal organs in the correct position.

Finding out if there is excess fat in the abdomen is quite simple, just measure your waist with a tape measure. For men the maximum figure is 102 cm, for girls no more than 88. Ideally, the waist should not exceed ½ of the woman's height.

If the figure is significantly exceeded, there are a number of steps you need to take to help get rid of excess body fat.

1) reduce the amount of sugar

As you know, sugar is composed of two monosaccharides: glucose and fructose. Glucose is rapidly absorbed into the bloodstream and provides the brain with energy and nutrients. Fructose is largely deposited in the liver. Long-term studies have shown that excess sugary foods due to their high fructose content can cause visceral fat to accumulate.

Numerous studies show that heavily sweetened drinks can increase the risk of obesity by 60%. To reduce the amount of glucose and fructose consumed, it is necessary to avoid all foods and drinks that contain hidden sugars: refined sweets, carbonated sugary drinks, industrial juices, instant cereals, etc.

When choosing drinks and foods, it is necessary to carefully study the composition and pay attention to the amount of carbohydrates in the composition. For example: a half-liter jar of soda contains 11 teaspoons of sugar, which covers the 2-day requirement.

A large amount of vegetables and fruits in the diet will help prevent fatty liver, of course, they also contain fructose, but its amount is negligible compared to simple sugars.

2) eat more protein foods

Proteins from food are the building blocks for new muscle cells. Increasing the amount of protein foods helps improve muscle structure and increases calorie expenditure. Science has proven that the more protein is eaten, the less body fat in the waist area.

If it is not possible to prepare a complete food with a high protein content, then you can partially replace it with protein shakes that have a similar effect on the body.

Protein dishes satisfy hunger for a long time, which is important when losing weight.

3.Reduce Simple Carbs

Simple carbohydrates found in sugars, sugary foods, potatoes, rice, and most drinks can also increase visceral fat. Avoiding fast carbohydrates speeds up the process of losing weight by about half.

A diet low in carbohydrates promotes rapid weight loss, eliminates excess visceral fat. By reducing the amount of simple carbohydrates in the diet, you will notice that there is no brutal appetite, the weight goes away smoothly, and the excess body fat is converted into energy.

4 eat more fiber

Fiber is an insoluble dietary fiber that swells when exposed to water and fills most of the stomach, making you feel full. Due to the fact that fiber does not dissolve and is not digested, it promotes smooth cleansing of the intestines from accumulated toxins and toxins.

Fiber can be obtained from fresh vegetables and fruits, herbs, and legumes and cereals are also suitable for nutrition.

You can buy Siberian fiber at the pharmacy and add it to ready-made meals or fermented milk drinks. When using pharmacy fiber, it is necessary to drink from 1.5 to 2 liters of liquid, preferably pure water, daily, otherwise there will be discomfort in the intestinal area or constipation.

5. Don't ignore sports

Sports are extremely beneficial for your health, but cardio, that is, running, Nordic walking, cycling, etc., are most effective in fighting internal fat.

In addition, exercise helps to lower blood sugar levels, which, if not converted into energy, are subsequently converted to fat.

6) watch what you eat

In the early days, it is necessary to monitor the quality and quantity of food consumed. Often people are not able to adequately assess the amount of food eaten and the protein-carbohydrate composition. By scrutinizing labels and choosing single-component dishes, you can achieve amazing results.

Fortunately, more recently, body fat has been tracked as a measure of a person's overall health, rather than body mass index, as was the case in the past.

Many articles have been written about the percentage of body fat, including the "Fat Percentage Table" and "5 Ways to Measure Body Fat Percentage", as well as the "Ideal Body Weight Formula". This article brings together the main ideas of the above articles and will help you visually visualize how much fat is in the body of a man and a woman.

Thousands of photographs have been used to write this article. Most of them were purchased from specialized sites. Other photos were freely available. If any of the photos used in this article are protected by copyright, please report it and they will be removed or changed.

Below are some terms and concepts for a better understanding of this article and photos.

Fat percentage Is the amount of fat (in kg) divided by the total body weight and converted to a percentage. For example, the percentage of fat in a man whose body weight is 80 kg and whose body fat is 13 kg is 16% (30/180).

Body fat distribution

For each of us, body fat is distributed differently. For example, some women have very low abdominal fat and high fat in the thighs and triceps. For others, the opposite is true. It's the same with men. However, in most men, fat is usually stored mostly in the abdomen. The following photographs show the most common areas of fat distribution in men and women.

Human's figure

Each of us has a different body shape, so two completely different shapes can have the same body fat percentage, even if they don't look the same. Slim models and athletes are great examples. Their fat percentage is exactly the same.

Age

The photographs in this article show people between 25 and 35 years old. With age, the body fat content increases. For example, a 20-year-old man and a 50-year-old man have the same amount of subcutaneous fat, but in a 20-year-old this amount will be 15%, and in a 50-year-old 20%. With age, fat around organs (visceral) and in muscles (intramuscular) tends to increase.

Muscle grooves

When a person's body becomes more prominent, the muscles become more noticeable and look like thin grooves.

Vascularity - that is, the appearance of veins in different parts of the body as the fat content decreases.

A visual representation of the fat content of men

3-4% fat in men

The bodybuilder's body fat percentage during their preparation for a competition can be as low as 3-4%. This fat content is characterized by increased vascularity, so that veins are visible on literally every muscle in the body. Even on the buttocks, you can see small gaps between the muscles. If there are none on the gluteal muscles, then the fat content is very low. The normal amount of fat in men is considered to be about 2%. This is a necessary amount for the normal functioning of the body, since fat protects the internal organs of the chest and abdomen.

6 - 7% fat in men

6 - 7% of the fat content in men is not as categorical as 3 - 4%, but, nevertheless, even this percentage is not normal for most men. With this percentage of fat, your face becomes thinner, and your family begins to worry about you. Most models tend to have this level of fat and are marked by prominent muscles and bright vascularity in most muscles, including the muscles of the arms, legs and abdomen. Clearly prominent muscles in the abdomen are a sign of low fat content. Just like the clear separation of the muscles.

10 - 12% fat content in men

This is a normal level of body fat in a man whose abdominal muscles are not visible in the same way as men with 6-7% fat. Nevertheless, the abdominal muscles are clearly visible. This is exactly the body that many men aspire to and which women like. The muscle grooves are not very visible on each muscle, but only on the shoulders and arms.

Men with this fat content are usually called "slim and fit". The contours of the muscles are clearly visible, but there is no clear separation between them. Muscle grooves are usually covered with a small layer of fat. However, the overall body shape is quite beautiful despite the lack of prominent muscles.

20% fat content in men

25% fat content in men

Muscles and blood vessels are practically invisible, and the waist increases significantly in volume (the ratio of the volume of the hips to the waist is approximately 0.9). It turns out that a man with a height of 180 cm has a waist volume of 91 cm. The neck volume also increases slightly and small fat folds are visible, but such fat content is almost imperceptible in clothes. Men with more than 25% body fat have problems with obesity. A waist size of more than 101 cm is considered abdominal obesity.

30% fat content in men

35% fat content in men

When a man gets bigger and bigger and gains fat, most of the fat is stored in the belly. At 35%, the belly hangs down even more, and the waist is not visible at all. Such men are called "beer belly". The waist can be over 101 cm.

40% fat content in men

As with 35%, fat is stored in the abdomen and waist. The waist can be up to 145 cm or more. With this fat content, daily movement, such as walking up stairs or bending down, becomes difficult. A man at this level is already close to obesity, and his body mass index exceeds 35. For a better understanding: a man with a height of 180 cm, who weighs 122 kg, has 73 kg of muscle mass and 40% fat content.

A visual representation of fat content in women

10-12% fat in women

This is an extremely low level of body fat that is only found in female bodybuilders. The minimum body fat in a woman is 8-10%, while in men it is only 2%. Why is there such a big difference? The fact is that women have more fat in the tissues of the mammary glands and in the area around the uterus. This level of fat is not considered normal for a woman and can be hazardous to health and may even stop menstruation. Muscle grooves and blood vessels are clearly visible. The woman in the photo most likely has 12% body fat, as the vessels are not very visible.

15 - 17% fat content in women

This level of fat is also very low and equates to 6-7% fat in men. Most lingerie models have this level of body fat, and many of them have obvious disruptions to the female body. The muscles of the abs, legs, arms and shoulders are clearly visible. The thighs and buttocks are usually less shaped due to their low fat content.

20 - 22% fat content in women

This level is typical for many athletes. The abdominal muscles are clearly visible, and there is some fat on the arms and legs. There is a level of separation between the muscles, but it is minimal.

25% fat content in women

This level is inherent in most women. Not too skinny, but not too fat either. The curvature of the hips is clearly visible, and there are small fat deposits on the buttocks. A woman with a height of 163 cm and a weight of 59 kg has 25% body fat.

30% fat content in women

While in men fat accumulates in the abdomen, in most women it is stored in the thighs and buttocks. With this fat content, the thighs are pronounced and rounded. This is considered the limiting fat content of a normal woman.

35% fat content in women

The hips become even larger and the face and neck are rounded. The hip circumference can reach over 100 cm, and the waist over 80 cm. The belly begins to droop.

40% fat content in women

The hips and buttocks are getting bigger. The hips can be over 106 cm in circumference, the waist is over 90 and the hips are over 63 cm.

45% fat content in women

The skin loses its beauty and visible folds appear. The circumference of the hips can reach over 115 cm, and the waist is over 90 cm. The hips become noticeably wider than the shoulders.

50% fat content in women

The fat becomes visible on the skin. The hip circumference can be over 115 cm and the waistline over 101 cm. The hips are clearly wider than the shoulders. For a better understanding: a woman with a height of 163 cm and a weight of 90 kg has 45 kg of muscle mass and 50% fat content.

So you might be interested in finding out the most popular ones.

As you know, fats are of vegetable and animal origin. All fats have a high energy value, which means calorie content. When broken down, one gram of fat releases as much as 9.3 kcal (it is customary to round up to 9 grams). These calories in the body can be stored as fat stores in the liver, subcutaneous adipose tissue, kidneys, and other "fat stores". The accumulation of fat in the body depends not so much on the nutrient itself as on the excess of calories. When more calories are supplied from the diet than needed, the fats from the food are sent by the body for storage.

Saturated and Unsaturated Fat - What's the Difference?

The composition of fats contains saturated fatty acids, which are found in animal and bird fats, as well as unsaturated ones, which prevail in most vegetable oils. Polyunsaturated fatty acids determine the adaptation of the human body to unfavorable environmental factors, they also regulate the metabolism in the body, in particular, cholesterol.

Excess fats, which are rich in saturated fatty acids, provoke indigestion, impair the absorption of proteins, as well as diabetes, cardiovascular and other diseases.

By themselves, saturated fat is essential for our body. It is with their participation that testosterone in men, estrogen and progesterone in women are synthesized. However, their number must be controlled.

In the body, fats perform many important functions: energy, construction, protective, transport, heat insulation, they contribute to the dissolution of a number of vitamins.

I would also like to draw your attention to the following circumstance. Muscle tissue is "" because it is involved in the body's vital processes. And adipose tissue - "metabolically inactive", is a store of energy that is required as needed. It follows that having muscle mass helps you burn a significant amount of calories all day. At the same time, accordingly, they take up less space.

Fat requirements are calculated based on the actual weight of each person and range from 0.7 to 2 g per kilogram of body weight. Use it to navigate further calculations.

People, whose weight is within the normal range, need to consume 1-1.1 g of fat for each kilogram of their weight. Thus, the requirements for fat in grams will be approximately equal to your weight in kilograms (for example, with a weight of 56 kg, you will need 56 g of fat).

Overweight and obese people need to consume 0.7-0.8 g of fat for each kilogram of their weight.

In a healthy diet, fat should be 20-30% of the average daily calorie intake. You should not lower your fats below the norm, as this can be fraught. Many people think that by reducing fat to 0.5 g per kilogram of weight, they will lose weight faster, but this is not so. We get fat not from fat, but from excess calories. Therefore, for a comfortable weight loss, it is important to observe a calorie deficit and a BJU balance.

An increase in fat up to 2 g may be due to certain medical indications or dietary protocols, for example.

Regardless of what numbers you get, the fat content in your diet should be as follows:

• Polyunsaturated (fish oil) - 1.8-3 g (we are not talking about a capsule, but about the content of the substance itself);
• Saturated fat - no more than 1/3 of the total fat;
• Everything else is unsaturated fats, predominantly from plant sources.

Below we give a small list of foods that are high in fat, remember them. The number indicates the fat content in grams per 100 grams of the product:

• and (and most liquid oils) - 100
• processed cheese - 46

You cannot completely give up fat. Remember that their insufficient intake into the body can harm, lead to disruption of the gastrointestinal tract, nervous system, potency, to weaken the immune system, and contribute to the development of atherosclerosis and thrombosis. Well, an excess of fat leads, first of all, to obesity, to accumulation in the blood, to memory impairment.

Now you know your rate of fat intake, you know what foods to eat are bad for your figure. It remains to choose healthy foods, and observe the rule of moderation.

6 abs cubes, firm buttocks, sculpted shoulders - all these are pictures actively sold to us by the fitness industry. But have you ever wondered what sacrifices you should make for the sake of 6 shiny abs, thin waist and sculpted legs?

Delusions

Let's look at 2 common misconceptions about improving body composition.

Misconception # 1: It's easy

Many of those who have experience of losing weight (due to which the percentage of fat in their body has decreased, for example, from 22% to 15%) believe that 6 cubes on the stomach are easy - you need only a little extra work on yourself and the press is mandatory will reveal its lovely shapes. But you need to understand: the further you are from the natural state of your body (and it, believe me, without cubes) - the more difficult it is to keep this state.

Misconception # 2: it's extremely difficult

Even more people have a completely opposite understanding of the process of "reconstruction" of the body. They don't need abs, these people just want to lose weight. But for this, in their understanding, it is necessary to abandon all their weaknesses, change habits and become a healthy lifestyle obsessed person - wake up every day at 6 in the morning, go for an hour's run, eat one cabbage with kilograms and do 1000 twists every day ... throughout life.

Of course, these misconceptions are somewhat far from reality.

Reality

Reality # 1

The process of losing the first 5 kg is very different from losing the last 5 kg. In fact, the slimmer you get, the harder you need to work in order to improve your shape later on. When you start out, you can fairly easily lose about 1% of your body weight per week, but as your fat percentage and your weight decrease, each additional kilogram becomes more difficult.

Reality # 2

Most professional bodybuilders and fitness models look perfect only during the competition period and for this they pay a price, which you will learn about below (we even talk about a fatal case due to a low percentage of fat - a man dried up to 1% body fat and the body could not stand ).

By the way, be sure to read and decide if you need it.

Reality # 3

If you don't want to put your body on the cover of a magazine, but just want to look fit and healthy, even minor changes can change your body appearance over time.

It will not be superfluous to remind that one of the methods is by eye (and, by the way, quite accurate). Just figure out which of the photo is closer to the state of your body.

For women:

For men:

How to move from one "fat category" to another

Below we will talk about what you need and don't need to do daily and weekly in order to achieve the desired level of body relief.

Fat percentage: men - over 20%, women - over 30%

What to do to gain fat:

• Eat processed foods and other processed foods,
• Eat in large portions.

Limitations:

• Do not play sports, lead a sedentary lifestyle,
• There are fewer healthy foods (vegetables, fruits, etc.)
• Eating unbalanced
• Sleep less.

Fat percentage: men 15-20%, women 25-30%

What to do:

• Eat slowly 60% of all food
• Include 2 servings of protein food per day,
• There are 1-2 small portions of vegetables,
• Engage in any kind of activity that you like 3-5 times a week.

Limitations:

• Eat fewer processed carbs, but don't cut back too much.
• Drink fewer high-calorie drinks, but don't cut them down too much.

Fat percentage: men 13-15%, women 23-25%

What to do:

• Include 1-2 servings of protein in 2-3 meals,
• Eat 2-3 small portions of vegetables per day,
• Include some processed carbs
• Engage in any kind of activity for 30-45 minutes daily,
• Do 1-2 intense workouts per week,
• Sleep at least 7 hours a day,
• Practice stress management techniques.

Limitations:

• Do not allow yourself desserts / processed foods more than 3-5 times a week,
• Drink no more than 3-5 high-calorie drinks per week.

Fat percentage: men 10-12%, women 20-22%

What to do:

• Include a serving of protein and vegetables with every meal
• Include some omega-3 fatty acids in several meals
• Include small servings of processed carbohydrates
• Engage in any kind of activity for 45-60 minutes daily,
• Do 3-4 intense workouts per week,
• Sleep at least 7-8 hours

Limitations:

• Do not allow yourself desserts / processed foods more than 1-2 times a week (within reason),
• Do not drink more than 1 or 2 high-calorie drinks per week.

Fat percentage: men 6-9%, women 16-19%

What to do:

• Control your diet for KBZhU - calories, proteins, fats, carbohydrates (plan a diet, weigh and analyze any food that enters the body),
• Include a serving of protein, vegetables, and some healthy fats with every meal
• Include very small servings of minimally processed carbs,
• Start applying calorie / carbohydrate cycling,
• Engage in any kind of activity for 60-75 minutes daily,
• Conduct 4-5 intense workouts per week,
• Sleep at least 8-9 hours
• Apply stress management techniques.

Limitations:

• Consume carbohydrates only on high-carb days,
• Allow yourself desserts / processed foods once every 1-2 weeks (within reason),
• Drink no more than 1 high-calorie drink once every 1-2 weeks,
• Visit restaurants no more than 1-2 times a week.

Fat percentage: men:<6%, женщины: <16% (уровень профессионалов)

What to do:

• Control your diet for KBZhU - calories, proteins, fats, carbohydrates (plan a diet, weigh and analyze any food that enters the body),
• Apply calorie / carbohydrate cycling,
• Follow a pre-calculated nutritional plan,
• Count every calorie and weigh food,
• Include the exact amount of protein, vegetables and fat in each meal,
• Consuming the exact amount of minimally processed carbs after exercise
• Drink a lot of water
• Do any kind of activity 2 times a day for 45-75 minutes,
• Conduct 6-7 intense workouts per week,
• Sleep 9 hours
• Apply stress management techniques.

Limitations:

• Consume carbohydrates only after exercise
• Eat desserts / processed foods once every 10-12 weeks in reasonable amounts,
• Completely exclude high-calorie drinks,
• Forget about going to restaurants.

OUTPUT

In order to become slimmer, there is no need to starve and turn your whole life upside down. Take small, progressive steps from one fat category to the next.

Are you ready to calculate every calorie eaten for the sake of the body from the cover, give up gatherings with friends in favor of training and other temptations? It's up to you to decide.