The nutritionist stated the importance of fats in weight loss

For a long time, fats were considered the main enemy of slimness, but modern research has proven that without them, neither effective weight loss nor overall health is impossible. Tatiana Meshcheryakova, a nutritionist at the Level Kitchen service, told about why it is important to include healthy fats in the diet.

"Fat is a source of energy. When you limit your carbohydrate intake and increase your fat intake, your body restores its ability to burn fats to reduce body fat and lose weight," the specialist noted.

The expert clarified that fats are divided into harmful and beneficial. The first include saturated fats (found in butter, lard, palm and coconut oils) and trans fats (present in fast food, baked goods and semi-finished products). They increase the level of "bad" cholesterol and increase the risk of cardiovascular diseases.

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However, unsaturated fats, on the contrary, are necessary for the body. They are found in olive oil, nuts, avocados, fatty fish, and seeds. Of particular value are omega-3 and omega-6, essential fatty acids that the body cannot synthesize on its own.

Meshcheryakova explained that fats play a key role in the weight loss process. Firstly, they give a long—lasting feeling of satiety: one gram of fat contains 9 calories, while carbohydrates contain only 4. This helps to avoid overeating and reduces cravings for unhealthy snacks. Secondly, fats regulate blood sugar levels, preventing insulin spikes and related hunger attacks.

In addition, fats are involved in thermoregulation, hormone synthesis, the absorption of vitamins A, D, E and K, and also support the health of the skin, hair and brain. Studies show that sufficient omega-3 intake reduces the risk of dementia, and avoiding trans fats improves the functioning of the cardiovascular system.

"Well, it's impossible not to say that fats are just delicious, and more delicious food saturates us faster, which means it also reduces the need for snacks and overeating," the nutritionist added.

The nutritionist warned: by completely eliminating fats, many people unknowingly replace them with fast carbohydrates or foods high in sugar, which only harms the figure. Instead, she recommended focusing on healthy fats, while reducing the consumption of semi-finished products and industrial pastries.

"Proper fats not only do not interfere with weight loss, but also help the body burn calories more efficiently. The main thing is to choose high—quality sources and maintain a balance," Meshcheryakova emphasized.

Earlier, on June 16, Evgeny Belousov, a gastroenterologist at JSC "Medicine" (Academician Roitberg Clinic), Ph.D., told Izvestia that gluten-free products have become a real trend in the wake of the popularity of a healthy lifestyle, filling supermarket shelves. However, before completely eliminating gluten from the diet, it's worth figuring out who really needs it, and for whom it may be useless or even harmful.