Your daily recommended intake of fat depends on many factors and you will have to determine what works, based on their levels of physical activity, age, current weight, your body type and body.
My intention in this book is to encourage her to eat emotionally and mentally as we did in our countries before there was fast food and diets, which means not so concerned with numbers and eating natural foods and balanced, taking the time to enjoy every corner food and not too much. But it's always a good idea to know specific information. Please see the table below to see how much fat you should consume per day and so you can mind control.
To help you determine your ideal fat intake, I'll give a simple formula to calculate how much fat you should eat each day, but remember that this applies to all average factors in this book. Create your body. If you eat these foods balanced, eventually learn to listen to the needs of your body and regulate them in accordance with these.
Basically, your fat intake will be approximately 1 / 7 to 1 / 5 of their daily food and calorie consumption. As you can see, there is a high level of daily calorie intake and this will depend on your physique. Do not be afraid to consume healthy fats like those in my tables. Healthy fats can actually speed up your metabolism and help your body burn more fat.
One additional note: After the first step does not need to eat less than 1,800 calories per day to lose weight. This alone will decrease your metabolism long term and most likely end up overeating. Calorie intake for a woman's standard of 2,000 per day, or 2,500 if enough physical activity, and exercise daily. The Super Diet America is a lifestyle, not a strict regimen.
Good Fats Vs Bad Fats
The Super Diet America is not to exclude fat, but healthy food corner. The only type of fat you recommend is good, healthy and natural from plants such as vegetable oils and nuts, and a small amount of fat in lean meats. Consider the health risks that are run by eating processed foods high in fat: Cancer, diabetes, high cholesterol and heart disease, among others. Healthy fats consumed in moderation, it really will help in the smooth functioning of the brain, nervous and immune systems, and keep it with energy.
Furthermore, it was found that the bad fats (saturated and trans fats) increases the risk for certain diseases while good fats (monounsaturated and polyunsaturated), decrease that risk. Again, the key is to replace bad fats for good. Certain types of fats and fatty acids, essential, crucial to good health. These acids (EFAs) are necessary fats that humans can not synthesize and can only be obtained through diet. EFAs help the nervous system, cardiovascular, immune and reproductive systems. AGEs need to develop and repair cell membranes, making cells get adequate nutrition and to eliminate harmful toxins. Good fats also increase your good cholesterol (HDL). One function of high density lipoproteins (HDL) is to take your bad cholesterol LDL (low density lipoproteins) to the liver, where it is processed and removed. In other words, the good fats fix some damage from the bad fats.
A primary function of EFAs is the production of prostaglandins regulars body functions like heart rate, blood pressure, blood clotting, fertility and conception. They are also very important for our immune system because they reduce inflammation and stimulate the body fight infections. Adequate intake of AGEs is very important for the growth of the fetus and the baby in pregnant women and pregnancy diets.
However, the problem is that the average American diet contains too much total fat, especially saturated and trans fats, which is associated with an increased incidence of heart disease and stroke. All fats contain 9 calories per gram, more than double those containing carbohydrates (and proteins).
Good fats: They are found in salmon, mackerel, sardines, anchovies, swordfish and other seafood, in canola oil (extra virgin or virgin), olives, avocados, nuts, pumpkin seeds, Brazil nuts, almonds, peanuts, sesame oil, pistachios, chestnuts,
There are medical reasons that explain why we need some fat in our diet. If you do not eat, can not absorb vitamins A, D, E and K, which are soluble in fat. hazelnuts and macadamia nuts. Occur naturally and have not been altered by processes such as heat, refinement, or partial hydrogenation. Animal fats have a bad reputation, but many experts believe the problem is not animal fat, but the combination of animal foods, fats and low in fiber vegetated.
Bad Fats: The worst kind are trans fats, man-made, and are found in hydrogenated or partially hydrogenated oils (these oils are processed with heat, which takes away all the healthy nutrients) in the refined oils such as vegetated margarine, and non-dairy creams. Also found in cakes, frostings, cookies, donuts and French fries. Trans fats have a negative impact not only on his waist, but also in the nervous system and blood vessels. Bad fats also include saturated fats, like bacon, butter (reduced fat and whipped) cream, cream and milk mixture, cream cheese, ice cream, butter, salt pork, oil palm kernel and palm oil. Although the coconut contains saturated fats, they are not harmful if found in nature. In fact, the coconut has many medicinal properties that stimulate the immune system. Coconut water is the best natural drink for athletes, because it resembles our blood plasma at its mineral content. In fact, I recommend good quality water or coconut water instead of any juice or sports drink. In general, it is necessary to limit their saturated fat intake to less than 7 percent of daily calories. Should completely avoid any products containing trans fats.
Note: Due to the agricultural industrialization, steroids and antibiotics, avoid the consumption of fats and organic animals are not farmed.
According to the World Health Organisation (WHO), we restrict our daily fat intake at the 3rd percent of our calories. The American Heart Association suggests 20 to the 3rd per cent, while some experts believe that we need only 10 percent of our calories from fat. However, the amount is not the only concern: The type of fat is also important. Certain types of fats (omega 3) which is found in whole foods such as cereals integrate, seeds and fish oil, are now considered essential for a healthy diet.
You need to consume moderate amounts of fat, saturated restrict permanently eliminate all trans fats from your diet for weight loss and optimal health. Food labels include trans fat content. Avoid products with the words "hydrogenated oil" or "partially hydrogenated oil" in the list of ingredients.
Note: One way to nourish your body balanced and increase your metabolism is to combine healthy carbohydrates with a little fat and proteins. In this way, you reduce the glycemic impact on your body and contributes to a constant supply of energy.