How many grams of fat should be used in the diet? The healthiest and weight-free oil for meals

If you are in moderation, you can learn the types of both healthy and ideal fats that can be consumed in the diet from the details of the news. If you are worried about the consumption of fat in the diet, here is the information that will be useful to you. Healthy and weightless oils…

The thing that women who are afraid of gaining weight are generally afraid of consuming in their diets is the oils used in cooking. However, it should be known that the amount of oil used in meals is as important as the type of oil. Only 1 gram of it gives 9 kcal energy to the body. Even if it is healthy, any excess fat that can be taken into the body will adversely affect cardiovascular health. Since the amount of calories to be taken daily varies according to gender, women should take 2000 kcal per day for health. A maximum of 600 calories of this calorie balance should be met from fat. Therefore, you should not ignore the oil ratio in the materials you will use while cooking. If the materials you will consume contain oil on their own, it is recommended not to add any extra oil.


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While bowl margarine can be preferred in rice, pasta and soups, it can be used as a knife tip for breakfast. The oil that can be preferred in meals; You can choose sunflower, corn oil or soybean oil, and olive oil in salads and olive oil dishes .

Since butter is an animal fat, it has high cholesterol and saturated fat content. For this reason, do not use butter while cooking or keep your use to a minimum.


It may be a good option to choose foods that consume unsaturated fat, not trans or saturated fat. Trans fat in ready-made packaged foods sold in markets; Animal-based foods such as meat, eggs, milk and dairy products, butter, tallow, and margarine also contain saturated fat. For this reason, low-fat dairy and meat products should be preferred.

– In order to reduce the fat you will consume in food, grilling, oven, boiling or steaming techniques should be applied, not frying.


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SATURATED FATTY ACIDS: Chicken, red meat, butter from animal foods and coconut oil from vegetable foods are of high quality in terms of saturated fat.

Unsaturated Fatty Acids: It is the best source of fatty acids needed by the body. It is in liquid form and most of it is of vegetable origin. Unsaturated fats are classified in two ways.

Monounsaturated fatty acids: Hazelnut, olive oil and canola are rich in these fatty acids.

Polyunsaturated fatty acids: Corn, sunflower, soybean oils

OLIVE OIL: It is the healthiest among vegetable oils. It is rich in vitamins and minerals. This oil, which is strong in antioxidants, also helps to lose weight.

CANOLA OIL: Canola, one of the oils recommended by experts, can be preferred in the diet. It is the ideal type of fat in a healthy diet program.

COCONUT OIL: It is one of the healthiest oils, it has less calories and helps to burn fat.

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