Healthy and unhealthy fats of animal and plant origin.

We continue to delve into the nuances nutrition for bodybuilders. In previous articles on our steel website: “Russian Bodybuilding and Fitness,” we analyzed various healthy and harmful fats of animal and plant origin: we learned how they differ, what they have in common, how they are absorbed by the human body and how they affect our health and longevity.

Having examined them separately in detail, a logical question arises: How can you reduce your intake of unhealthy fats and increase your intake of healthy ones? Well, in this article we will try to answer it and give you very specific practical recommendations…

Seven real, practical tips on fats in everyday healthy eating.

To curb the avalanche of harmful fats entering your body, listen to the following: practical advice:

1. Of course, animal products should predominate in a bodybuilder’s diet, but don’t be fanatical about it get hung up and eat only meat - if possible, expand your menu as much as possible with various grains, fiber, soy and other benefits.
2. You don't have to fry everything. Food can be baked, boiled, stewed, and also steamed - this will reduce fat intake as much as 5 times!
3. Try as much as possible not to skimp on good kitchen utensils for cooking! It is better to buy one good, high-quality non-stick frying pan than three aluminum ones - they will constantly need additional fat during your cooking.
4. When consuming animal products, try to replace them with less fatty analogues: instead of pork, eat chicken, instead of beef, fish, etc. Rabbit meat is considered the least fatty and extremely healthy, but at the same time expensive.
5. Replace at least some of the fat in your preferred baked goods with vegetable oil. And try It's better to bake yourself: almost all factory-made cakes and baked goods are prepared with margarine, that is, as we found out earlier, with harmful hydrogenated fats.
6. Give your preference to the most low-fat or completely low-fat types of dairy and meat products, as well as confectionery products.
7. Considering the fact that most of the “evil” cholesterol is found in egg yolk, it's worth thinking carefully about complete exclusion of this product from your diet or at least significantly limiting it. For example, it is quite possible to add only the white to a salad or throw away at least one yolk along with the shell when preparing an omelet from several eggs.

Yes, and the last thing - try your best limit consumption such harmful products, like all kinds of salad dressings and sauces. The fattest and therefore harmful of them are, of course, mayonnaise and mayonnaise sauces made on their basis. At this point it would be more correct to switch to alternative option: ketchups and sauces based on them, as well as vinegar. But not harmful table, chemical vinegar or acetic acid! You can more than use natural vinegars, for example apple, balsamic, at worst - wine, etc. Well, and, of course, good old horseradish and mustard. And don't forget about the best fats - vegetable oils, especially olive oil.