Omega-6 fatty acids benefits and harms, where they are contained
What are omega-6 fatty acids?
Omega-6 fatty acids (ω-6 fatty acids or n-6 fatty acids) are a family of pro-inflammatory and anti-inflammatory (). The biological effects of omega-6 fatty acids are largely produced during and after physical activity to promote growth and during the inflammatory cascade to stop cellular damage and promote cell repair by converting them to omega-6 eicosanoids, which bind to various receptors found in every tissue of the body.
Types of omega-6 fatty acids
While there are quite a few types of omega-6 fatty acids, the most important is linoleic acid. Although their names sound similar, it should not be confused with alpha-linolenic acid or ALA, which is. Structurally, linoleic acid is a carboxylic acid with a long chain length of 18 carbons. The molecule contains two cis-double bonds, the first of which is located on the sixth carbon from the end of the chain.
Like any other omega-6 fatty acid, linoleic acid is an essential fatty acid and must be consumed to maintain a healthy metabolism. It is used by the body to synthesize a vast array of biochemicals such as arachidonic acid and therefore some prostaglandins, leukotrienes and thromboxane.
cockroaches in an interesting way release this fatty acid along with oleic acid after death. The goal is to warn other cockroaches not to enter an area where a dead insect is present, as a safety measure against a possible approaching threat.
Linoleic acid has many commercial uses. It is used in the manufacture of fast drying oils and surfactants due to its consistency. Manufacturers cosmetics use this fatty acid as an ingredient in the production of health cosmetics, seeing that it prevents acne and inflammation, and retains moisture. This makes linoleic acid effective for dry skin.
Lipid radicals of linoleic acid are often used in research related to.
Linoleic acid is metabolized in the body into gamma-linolenic acid, which is an isomer (a molecule with the same molecular composition but with a different arrangement of atoms) of ALA, an omega-3. It is classified as an essential fatty acid and is an important part of human physiology, although most of its effects have not been proven. Gamma-linolenic acid is the only omega-6 fatty acid that is synthesized endogenously.
Where are omega-6 fatty acids found: in what foods
Omega-6 fatty acids cannot be synthesized by the body and must be consumed in the form of food. Linoleic, gamma-linolenic and arachidonic acids are present in various natural products. However, consuming too much omega-6 fatty acids can be detrimental to health, especially if they are significantly higher than omega-3s.
|
Foods containing omega 6 fatty acids: table |
|
|
Animal Products |
Herbal products |
| Fat | Nuts and cereals |
| chicken fat | Hard and whole grain bread |
| duck fat | , pecan, and |
| goose fat | Majority vegetable oils |
| beef fat | Evening primrose oil (evening primrose oil) |
| Lamb fat | borage oil |
| Chicken liver | Blackcurrant seed oil |
| egg yolk | |
| goat fat | Rapeseed oil () |
| Veal | Hemp and soybean oil |
| Lean pork | Palm and sunflower oil |
| ostrich meat | Corn and safflower oil |
| lamb | , acai berries |
Animal Sources
There are very few animal products that provide significant amounts of omega-6 fats. Poultry is generally considered the main animal source of this fatty acid. Egg yolks and chicken fat are rich in omega-6s.
Omega-6 fatty acids derived from animal sources can have a high concentration of this fatty acid compared to omega-3s, which can be detrimental to health.
Omega-3 to Omega-6 Ratio in the diet to maintain good health should ideally be 1:1 (the normal ratio of omega-6 to omega-3 is between 4:1 - 2:1). However, in the usual diet of the average modern man omega-6 is up to 20 times more than omega-3.
The researchers found that the main reason for this concentration is the quantitative approach to animal husbandry in modern times. agriculture. Free animals that consume more natural food show a much more acceptable ratio of these two fatty acids. However, animals fed synthetic diets to increase their meat supply tend to have a higher ratio of omega-6 to omega-3 fatty acids.
plant sources
There are many plant sources rich in omega-6 fatty acids. The main source of these fatty acids are the four main vegetable oils (sunflower, palm, and rapeseed).
Saltwort and safflower oil are the richest sources of linoleic acid, as they contain about 75% of this fatty acid. Following these oils in terms of linoleic acid content are primrose oil (evening primrose) and poppy oil. Many grain oils, such as wheat germ oil, corn oil, and rice bran oil, are also rich in this fatty acid.
The fruit source is oil from grape seeds. Several nut butters are also good sources of linoleic acid, such as pistachio, peanut, walnut butter and - they contain approximately 30-50% of this unsaturated fatty acid.
Gamma-linoleic acid (GLA) was first obtained from evening primrose oil. The flower has been highly valued for its beneficial properties since ancient times. Although safflower contains linoleic acid, it does not contain GLA, although genetically modified varieties have been produced. Several other vegetable oils naturally contain significant amounts of GLA. These include blackcurrant seed oil, hemp seed oil, and borage seed oil. , spirulina and are other good sources of this fatty acid.
Benefits of omega-6 for human health
The mechanism of action of omega-6 fatty acids on body systems is still not fully understood. However, these fats have a certain effect on human metabolism. They are known as pro-inflammatory and anti-inflammatory. Beneficial features omega-6 fatty acids allow them to be used for treatment a wide range diseases and conditions.
1. Breast pain and eczema
Evening primrose is a good source of GLA. It has been used for hundreds of years to treat local inflammation. This plant is widely known as the only effective cure for breast pain and eczema. All of these claims have been scientifically tested in a number of studies.
It turns out that the GLA found in the flower helps increase the body's response to tamoxifen, a drug often prescribed in the form of various drugs for women with breast cancer.
Regarding the treatment of eczema, there is no conclusive evidence of the effectiveness of GCL yet. Research on its effect on reducing eczema symptoms has shown mixed results, with several subjects reporting no change in their condition.
2. Diabetic neuropathy
Nerve pain occurring in patients with diabetic neuropathy can be effectively reduced with GLA supplements in about six months. The effect of this fatty acid on nerve pain is more pronounced in diabetics whose blood sugar levels are under control.
3. Joint damage and arthritis
GLA is known to have anti-inflammatory properties and may be effective in autoimmune diseases such as rheumatoid arthritis. However, it should be noted that GLA is not an effective treatment for any disease of this type, and although it can reduce symptoms such as pain, joint damage is inevitable in RA.
4. Osteoporosis and multiple sclerosis
Evening primrose oil is known to have a positive effect on patients suffering from diseases such as osteoporosis and multiple sclerosis. However, this also requires more research before the effects are proven.
5. Allergies
Many people find relief when using evening primrose oil as an allergy remedy. It was found that in women prone to allergies, the level of GLA in breast milk and blood levels are reduced. However, GLA is by no means a cure for all allergic reactions to foreign substances, and major allergic reactions that cause anaphylaxis should be treated by a specialist.
6 ADHD
There have been many studies on the effects of omega fats on Attention Deficit Hyperactivity Disorder (ADHD) in children. Children with this disorder have been found to have low levels of essential fatty acids. Although some studies suggest that fish fat may reduce symptoms of ADHD, a correlation between the disorder and omega fats has not been proven.
7. Hypertension
Research on the use of GLA and other omega fats for hypertension has shown promising results. Blackcurrant seed oil has been shown to lower blood pressure in men with borderline hypertension.
8. Menstrual syndromes
Evening primrose oil and other good sources of GLA have been found to be effective to varying degrees in gynecological conditions. As mentioned above, GLA increases the body's response to drugs prescribed for breast cancer. It is also commonly prescribed for women suffering from fibrocystic breast disease or cystic mastalgia.
Some women claim that evening primrose oil helps reduce menstrual symptoms such as hot flashes. Others with premenstrual syndrome take it to combat water retention (edema), irritability, and depression.
Harm of omega-6 fatty acids
Omega-6 fatty acids can be detrimental to health if taken in large amounts, as they increase levels. The ratio of omega-6 to omega-3 in the diet should be maintained at 2:1. In addition, people with high levels of triglycerides and cholesterol in the blood should limit their intake of this fatty acid.
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Side effects of significant consumption of omega-6 fatty acids |
|
| Less common |
Not scientifically proven |
| Increased stomach acid | Diarrhea |
| Bad, unusual, or unpleasant taste in your mouth | Difficulty defecation |
| Belching | Loss of appetite |
| Bloating or a feeling of fullness in the stomach | Nausea or vomiting |
| Taste change | Flatulence (gases) |
| Excess air or gas in the stomach | — |
| Heartburn | — |
| Dyspepsia | — |
| Stomach discomfort, upset or pain | — |
Taking evening primrose oil is very dangerous for people suffering from seizures as it increases the tendency to trigger them. Seizures induced by evening primrose oil have been reported to occur in patients with previous aggravations or as a result of combining this oil with anesthetics. People undergoing surgery under anesthesia should stop taking concentrated sources of GLA at least six months before surgery. Patients with schizophrenia it is also recommended not to take GLA supplements, as they may react with the medications they are taking, causing seizures.
GLA exhibits pro-inflammatory effects when consumed in excess of 3,000 mg per day. It is advisable to stay within the recommended daily allowance for all nutritional supplements.
Evening primrose oil is known to cause common side effects such as headaches, diarrhea, nausea, and stomach pain.
Studies have shown that corn oil and related sources of GLA can induce the growth of prostate tumor cells. Men with family history prostate cancer is recommended to limit the intake of omega-6 fatty acids.
Omega-6 supplements, like any other dietary supplement, can interfere with other medications. Sometimes their interaction with pharmaceuticals can be detrimental to the health of the patient.
GLA increases the effectiveness of blood thinners such as heparin and warfarin. This increases the risk of bleeding and is potentially dangerous for patients who are already very ill.
Some studies have shown that GLA increases the effect of antibiotics and may be a useful supplement during infectious diseases. It also enhances the effect of immunosuppressants and chemotherapy.
Pregnant and lactating women should consume omega-6 fatty acids in a limited amount, making sure that no more than 10% of daily calories come from this type of fat. There is not enough research to indicate any positive effects of omega-6 fats on pregnant or breastfeeding women.
When choosing natural sources of GLA, avoid consumption of borage seed oil, which can be teratogenic (harmful to the fetus) and may cause preterm labor.
Frequently Asked Questions About Omega-6
- Why is excessive consumption of omega-6 fatty acids detrimental to health? Omega-6 fats tend to increase blood triglyceride levels when consumed. Consuming more than 3,000 mg of GLA per day can also lead to the pro-inflammatory effects of this fatty acid.
- Can eating omega-6 fatty acids cause cardiovascular disease? High levels of triglycerides in the blood can lead to a number of cardiovascular diseases such as hypertension and heart attack. Omega-6 tends to increase blood levels of this fat.
- How can I know if my omega-6 fatty acid balance is normal? A person should consume omega-6 and omega-3 fats in a ratio of 2:1. Where products of animal origin are consumed, measures must be taken to ensure that the meat comes from livestock or poultry, which are fed with natural, natural food for them, and are kept in more natural conditions.
- Are omega 6s just as beneficial as omega 3s? Omega-3 and omega-6 fatty acids are used by the body in different ways. Their anti-inflammatory effects are the only body effects they share. Both forms of omega fats are essential fatty acids that the body needs for normal metabolism.
- How much omega-6 should you get daily? The recommended average daily intake of omega-6 fatty acids depends on several factors, such as a person's age, medical status, or disease susceptibility. There is currently no daily recommended allowance for this fat. However, GLA should never exceed 3,000 mg per day because it causes inflammation at higher doses.
- Is it safe for pregnant women to take omega-6s? The effect of omega-6 on the body of pregnant women is still under research. However, pregnant women should avoid borage oil due to its ability to induce premature labor and harm the fetus.
- Are omega-6 supplements just for adults? Omega-6 fatty acids can be consumed by any age group as long as there are no contraindications.
- Are omega-6 fats good for kids? Children can safely consume omega-6 fatty acids. Children with conditions such as ADHD are sometimes prescribed these fats, as they tend to reduce the symptoms of the disorder.
- Is it safe to take omega-6 supplements without consulting a doctor? Since there is no recommended daily allowance for omega-6 fats, as their intake depends on many factors, it is always recommended to consult your doctor before starting any dietary supplement rich in these fats.
Summarize
Omega-6 fatty acids are essential fatty acids that are not produced by the body, with the exception of GLA. This makes the intake of these fatty acids necessary, but in moderation, as they tend to cause several side effects. They can increase or decrease the symptoms of many different diseases and have quite a few drug interactions. It is always a good idea to ask your doctor about possible interactions of these fatty acids with medications you are taking before starting an omega-6 supplement (eg, evening primrose oil [primrose oil] or fish oil).
A healthy, slim and toned body is what will always be in fashion. A lot of people are trying to get rid of excess body fat. But at the same time, not everyone knows what is the norm of fat in the body, and how to determine it, but a lot depends on this indicator. Let's try to understand this issue.
Quite often there is a situation when two people who have the same weight: look completely different. One is slender and fit, while the other at the same time looks, to put it mildly, not too perfect. The fact is that weight is, in principle, not the indicator that you should be guided by in assessing your physical form. Muscle is much heavier than fat, hence the difference in appearance with the same number on the scales.
How the body combines bone and muscle mass, as well as water and fat, is of key importance. Therefore, what should be the percentage of fat in the body is normal, you need to know not only those who are losing weight, but also those who, in principle, monitor their health. Not only excess fat is dangerous, but also its lack, since fat has quite a few important functions, in particular, protective and reserve. A low percentage of body fat provokes problems with potency in men and problems with the menstrual cycle and fertility in women.
Thus, fat performs the following functions:
- protects the organs of the body;
- helps maintain a normal temperature;
- contributes to the preservation useful substances in the body;
- softens joints;
- contributes to the accumulation of energy.
To maintain health and lead a full life, a woman needs a percentage of body fat of 13-15, and a man - at least 5-9%. If this indicator is lower, then serious violations are possible in the performance of their functions by the bodies and dangerous consequences this. If the percentage of body fat is normal, a person will feel and look good, and his reproductive organs will work as they should.
Fat is especially important for the female body. It helps to ensure the normal synthesis of female hormones, promotes the proper functioning of the genital organs, ensures a normal menstrual cycle, and makes it possible to endure and give birth to a child. The amount of fat can increase with age. Excess of it is a consequence of certain disorders, but quite often it is a consequence of a lack of physical activity and constant overeating.
Normal body fat
It is impossible to name the exact figure that would determine the rate of fat content in the body. But there is a range within which each individual person can have his own size. This is determined by many features of the body. One person may have a higher percentage of fat than another of the same sex and age, but he may feel much better.
The amount of fat in the body should not exceed the upper bar, but you need to pay attention to the lower bar, since the lack of body fat is fraught with serious consequences.
Body fat percentage in a woman's body must remain within the following limits:
- age up to 30 years - 15-23%;
- age 30-50 years - 19-25%;
- age from 50 years - 20-27%.
For men Normal body fat percentage looks like this:
- age up to 30 years - 11-18%;
- age 30-50 years - 14-20%;
- age from 50 years - 16-22%.
In women with a normal physique, fat is located in the abdomen, chest, waist, and hips. If it accumulates on the arms, shoulders, shins, patella, this may indicate a tendency to edema, metabolic disorders, hormonal disruptions, so it makes sense to consult a doctor.
The indicators of fat in men are also important. For them, this determines the work of many important systems, in particular, the reproductive and digestive systems. However, it is easier for men to reduce the percentage of fat, since their lipid metabolism is faster than that of women. Fat in men is evenly distributed throughout the body. If a representative of the stronger sex deposits accumulate in the abdomen, this indicates a violation of the gastrointestinal tract. If they are localized in the area of the sides, chest, hips, this indicates malnutrition, as well as hormonal imbalance - an increase in the level of female hormones in the body.
The table below will show in more detail what should be the norm of the percentage of fat in the body of a woman and a man.
Visceral and subcutaneous fat
Two types of fat accumulate in the human body: subcutaneous (visible) and visceral (internal). located near the surface of the skin, it can be seen and felt.
If you determine that your performance is not ideal, be careful. Trying to achieve a sports figure, do not go beyond the boundaries of the physiological norm. In addition, keep in mind that each person is individual, and he has his own “healthy” norm. For example, if a girl decides to reduce body fat from 18% to 13%, she may get a menstrual irregularity. The indicator will also correspond to the norm, but here the individual characteristics of the organism will already play a role. Therefore, while working to reduce body fat, watch your feelings. If you feel unpleasant symptoms, then you should stop losing weight and consult a specialist. And remember that in ordinary life there is no point in achieving extreme performance. But to normalize the level of fat is useful.
If the norm of fat in the body of a woman or a man is exceeded, then you need to reconsider your lifestyle. Most often it is enough to normalize the lifestyle, Change your diet and exercise more. From physical activity, first of all, you need to focus on, since it is they who burn fat. , or a bicycle - you can choose whatever you want.
Also very important proper nutrition. Avoid strict diets, because they do not lose fat, but muscles and fluid. Eat wholesome, balanced, moderate meals. It is recommended to eat often and in small portions, to exclude fast food, sweets, pastries. Healthy foods to reduce fat, these are lean sources of protein (meat, fish, eggs, dairy products), cereals, fruits and vegetables. You also need to drink enough water.
An example of a different percentage of fat in the male body from Muscle&Fitness.
Experienced connoisseurs know that the beauty of the body in modern society directly depends on the percentage of fat in the body - a body with a small percentage looks beautiful according to modern canons, however, the smaller the percentage, the more effort is required from the owner of the body to maintain it. And too little fat (as well as too much) is unhealthy.
On Zozhnik there is a whole article “ ” with an overview of different measurement methods.
However, the error in measurements by different methods can be very high. For example, the difference between the values obtained with a caliper (one of the methods with a high error, in the photo above) and DEXA (an X-ray body scan, a method with a minimum error), when professionally obtaining data with a caliper, can be ~ 6-9% (i.e. That is, for example, a caliper will get something about ~ 6% of body fat, and according to DEXA it will be ~ 12%), and in the hands of an amateur, the difference in numbers can be much larger (which is not uncommon). With this approach, the “by eye” method will be quite accurate.
Look at the photo below (for men and women separately) and figure out which of the photos is closest to your current condition.
However, do not forget that the level of muscle mass is no less important for the beauty (and health) of the body. Here's what the same body fat percentage might look like with different muscle mass in men and women:
Minimum percentage of body fat
The minimum percentage of fat for survival is considered to be 3-5% for men and 8-13% for women. A certain amount of fat is important for the normal functioning of the body, in fact, it is impossible to get rid of this amount of fat completely and remain alive at the same time, the so-called fat belongs to this type. essential fat, which is part of nervous system or fat surrounding internal organs(Kaminsky and Dwyer, 2006).
There is a known case of death of bodybuilder Andreas Münzer, who reached 4% in the body. Andreas did not pay attention to health problems until the case turned into a tragedy. On March 13, 1996, on the plane, he felt pain in his stomach, doctors diagnosed bleeding in the abdominal cavity (the liver began to rapidly collapse). During the operation, it was discovered that his blood was viscous due to the total dehydration of the body, and his liver was almost destroyed. The heart could not withstand such a load. Müntzer was operated on for 19 hours, but the athlete's life could not be saved. During the night, Andreas died from "multiple organ failure".
Most of the fat in the human body is stored in fat cells in the subcutaneous adipose tissue (adipocytes) and around organs (visceral fat). And a small part of the fat is stored in almost all organs, tissues and cells of the human body.
Subcutaneous and visceral fat also perform a number of important functions, but its excess increases the risk of developing cardiovascular diseases, type 2 diabetes, arterial hypertension, hyperlipidemia, metabolic syndrome, coronary disease heart and some types of cancer.
What percentage of body fat is healthy?
We already wrote an article about the fact that there is no healthy fullness. This is exactly what degree of fullness (and low percentage of fat) is considered healthy according to World Organization healthcare:
Healthy body fat line. Top of the table - men, bottom - women. Columns from left to right: Age (years), Underfat, Healthy Fat, High Fat, Obesity.
And here is another ACSM (American College of Sport Medicine) recommendation for a healthy body fat percentage:
Accumulation of visceral fat
According to research, accumulation visceral fat in adults, is not the cause of a genetic predisposition, but rather is the result of an increase in total body fat.
The accumulation of "harmful" visceral fat begins in men when they reach an average of 20.6% body fat and above, in women - from 39.4% and above.
The Reality of Decreasing Body Fat Percentage
All the basics you know from - spend more calories than you eat and your fat will be burned to make up for the lack of energy. However the more fat you burn, the harder it gets.
The process of losing the first 5 kg is very different from losing the last 5 kg. In fact, the leaner you get, the harder you need to work in order to improve your form in the future. When you start, you can lose about 1% of body weight per week in fat quite easily, but as your body fat percentage and your mass decrease, each additional kilogram is more difficult.
Most professional bodybuilders and fitness models only look perfect when they compete, and for that they pay a price.
By the way, be sure to read and decide whether you need it.
How to move from one "fat category" to another
Below we provide a translation of the text from Precision Nutrition about what to do and what not to do daily and weekly in order to achieve the desired level of body relief.
Fat percentage: men - more than 20%, women - more than 30%
What to do to gain fat:
- Eat processed foods and other processed foods
- There are large portions
- Eat quickly.
Restrictions:
- Do not play sports sedentary image life,
- Eat less healthy food (vegetables, fruits, etc.)
- Eating unbalanced
- Sleep less.
Fat percentage: men - 15-20%, women - 25-30%
What to do:
- Include 2 servings of protein food per day,
- There are 1-2 small servings of vegetables,
- Engage 3-5 times a week in any activity that you like.
Restrictions:
- Eat fewer processed carbs, but don't cut them too much
- Drink fewer high-calorie drinks, but don't cut them 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 servings of vegetables a day
- Include some processed carbohydrates
- Engage in any type 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.
Restrictions:
- 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 at every meal
- Include some omega-3 fatty acids in several meals,
- Include small portions of processed carbohydrates,
- Engage in any type of activity for 45-60 minutes daily,
- Do 3-4 intense workouts per week
- Sleep at least 7-8 hours
Restrictions:
- Do not allow yourself desserts/processed foods more than 1-2 times a week (within reason),
- Do not drink more than 1-2 high-calorie drinks per week.
Fat percentage: men - 6-9%, women - 16-19%
What to do:
- Control your nutrition according to KBJU - 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 at every meal
- Include very small portions of minimally processed carbohydrates,
- Start using calorie/carb cycling,
- Engage in any type of activity for 60-75 minutes daily,
- Do 4-5 intense workouts per week
- Sleep at least 8-9 hours
- Apply stress management techniques.
Restrictions:
- Consume carbs 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 1 time in 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 nutrition according to KBJU - calories, proteins, fats, carbohydrates (plan a diet, weigh and analyze any food that enters the body),
- Apply calorie/carbohydrate cycling,
- Follow a meal plan with pre-calculated amounts of nutrients,
- Count every calorie and weigh foods,
- Include the exact amount of protein, vegetables and fats in each meal,
- Consume the exact amount of minimally processed carbohydrates after workouts,
- Drink a lot of water
- Do any kind of activity 2 times a day for 45-75 minutes,
- Do 6-7 intense workouts per week
- Sleep 9 hours
- Apply stress management techniques.
Restrictions:
- Consume carbohydrates only after training,
- Eat desserts/processed foods once every 10-12 weeks in reasonable amounts,
- Completely eliminate high-calorie drinks,
- Forget about going to restaurants.
findings
The lower your body fat percentage, the more of your life and efforts will be devoted to maintaining it (and you have a family, work and other pleasures, don't you?). H To become slimmer there is no need to starve and turn your whole life upside down. Take small, incremental steps as you move from one "fat category" to the next.
Don't aim for the minimum percentage of body fat, choose a healthy and comfortable level and strive for it.
In short, recently I have again changed the approach to food, to training, and in general to the psychological side of my fitness and my ideals of the female body. I am working on the mistakes that I have made and putting up with my body. I’m thinking of making a material about these mistakes, but the main one lies in the terrible word “fat”.
Namely: for a long time I did not get fat in the diet (on average, it turned out 30-40 g per day) and too zealously pursued a low percentage of fat in the body. Why this is very bad will be discussed in today's post. But if we talk about nutrition, today I try to eat at least 80-100 g of fat per day. And I deliberately increased the percentage of body fat from 18-19 to 21-23. Yes, at first it was unusual to perceive myself after 18%, but my priority is still health.
The idea of this post belongs to the guru in the field of health and healthy eating - Dr. Andrey Beloveshkin. Actually, the post was created in collaboration with him. More precisely, the post was created by him in collaboration with me :)
So fat. It plays many important roles in our body. From how healthy our skin looks and how firm, supple and pleasant it is to the touch, to whether everything is in order with our hormones - many of them are not produced when the percentage of body fat is too low (hello fitness bikini Soon you will shoot me in a dark alley :)). I have already touched on this topic: with a lack of body fat and fat in food, the first thing that suffers in the female body is the reproductive system and reproductive function. The body begins to save resources, and gradually disables the functions that it can do without and ... survive. And why should he think about procreation if he himself is now in danger? ..
Let's figure out why fats (both those that we eat and those that we wear on ourselves) need to be understood, forgiven and pardoned.
It is important to ensure that the external fat does not fall below the acceptable minimum.
As long as the subcutaneous fat does not exceed the norm, it is good. Because fat produces special hormones that protect our heart and blood vessels. And, as I wrote above, there is a minimum of subcutaneous fat, without which the normal functioning of the hormonal and reproductive systems is impossible. Subcutaneous fat is aesthetics, all the smooth curves and outlines of the female body. Without subcutaneous fat, the body becomes senile-male: rough, dry, angular, with translucent bones and muscle bundles. A certain supply of subcutaneous fat is also needed for the “calm” of the body. When the body is under stress, it is concerned with only one thing: to survive. Therefore, it begins to push fat into the liver, into the heart, into the walls of blood vessels.
You can measure subcutaneous fat scientifically - by measuring the thickness of the folds in different places. You can try to control through the numbers on the scales (but here is a nuance: it is impossible to determine the percentage of fat and dry mass). I have long come to the conclusion that the easiest and most reliable way is a mirror. You undress, stand in front of a full-length mirror and ... look. No, not in the vein of “Fu, I'm fat!”, But you adequately consider everything that hangs or does not hang down. If there is too much adipose tissue in the body, it will give out folds, tuberosity, cellulite, abdomen, axillary and patella ridges. Yes, and in general, so-so general view. If it doesn't hang anywhere, then everything is in order. Veins, protruding tendons, cubes and individual muscle bundles are a sure sign that there is not enough fat. And you are at risk. Yes, yes, I’m saying this :) You didn’t think so. No belly wreaths. No dry muscles. I really want children in the future, to be honest. And I really don’t want problems with the hormonal background.
Therefore, let the dry bodies remain for the fitonies who are trying to make money on this. People who want to stay healthy need to understand: artificially created superfluous dryness of the body is not healthy. I emphasize: redundant. Lest you read this as an excuse for gluttony and obesity :)
Speaking in numbers, 20-25% fat is the norm for a woman. The maximum excess fat is up to 15% excess body weight if it is subcutaneous fat (and not internal). When it falls below 9-10%, the body goes into a serious deficit, which causes the entire system to fail. For men, the critical threshold is lower - 4-6% body fat.
If you don't eat enough fat every day, your body will lose weight for a while, yes. It will please you. Only on the sly, our cunning and very smart body will slowly turn off the extra light so as not to waste energy, as it seems to it. And so that later you don’t have to work all your life to replace all your electrical wiring, it’s important not to come to this. Experts recommend eating at least 1 gram per kilogram of body weight, but according to my feelings, the body still needs more. Especially the body, which, like mine, is constantly in motion and in mental labor. Therefore, today I try to eat 1.5-2 grams - depending on the intensity of the day. By the way, a diet rich in fats also saturates better. Therefore, after 1.5-2 hours there is no desire. And I want in 4 hours.
It is also important to control subcutaneous fat so that it does not fall below normal! When the level of subcutaneous fat is below 7%, women go into deficiency mode, hormonal failure and menstruation stops. With a prolonged absence of menstruation, the ability to give birth to a child is sharply reduced and leads to infertility. Men are also not so happy. With a low content of adipose tissue (4-6% of the total mass), testosterone production stops and libido decreases. Overrelief is the lot of professional bodybuilders and it is harmful. If you already wear a couple of extra pounds, then it's better to do it on the buttocks than in the liver.
Control the energy balance: income and consumption
Energy balance is the ratio of the number of calories we get from food to the calories we burn during exercise. The difference between the total calorie content of the diet and the calories that burn during exercise is the available energy, which the body can use to roam. More precisely, use it to maintain life and yourself.
Lately I've been eating around 1700 calories a day (still not enough! but I'm working on increasing). Fortunately, I stopped eating at 1200 kcal. Because objectively, at my level of brain and physical activity, this is not enough. According to the most conservative estimates, one workout costs me 400 kcal. But this is according to the most modest - I can burn 800! But still, let's start from the average value of 400 kcal.
This means that for everything about everything my body has 1300 kcal per day. He can distribute it to his internal affairs and other goodies. There is such a concept - basic need, or basic exchange. This is the minimum energy that we need just to live and function normally. And do nothing about it. Just lie down. As you can see, even now, having increased the daily calorie content of the diet, I underfeed myself. But thanks to Dr. Beloveshkin, I already eat a lot more. Details - further.
If you do not give the body energy for basic needs, slowly but surely this will lead to problems.
How to find out your balance?
First we need to find out the percentage of body fat. My average body fat percentage now is 23% (9 months ago it was barely over 18%, and now I look at those photos and understand: well, thin, well, a tomboy, no ass, only bones - so what?).
Fat can be calculated using special impedance scales, or a bioimpedance device. The percentage of fat can be calculated on a special calculator in different ways and choose the average. A good calculator, for example, . But for him, you will need accurate girths of different parts of the body, which will be discussed later.
Dry weight is calculated using the formula: dry body weight (weight without fat) \u003d current weight - (current weight x current % body fat).
My weight today is 56 kg, and the proportion of fat is 0.23 (23%). I think for myself:
Dry weight = 56 - (56 x 0.23) = 43 kg.
The minimum available energy required is 30 kcal per kilogram of dry body weight. At a level below 30 kcal, your sex hormones will “fall in”, and if you drop to 25 kcal (the notorious almost 1200 kcal per day), the thyroid gland will most likely start to act up. After reducing to 20 kcal per kilogram, real problems with the head begin.
Optimal for a normal life, well-being, without a threat to health and almost without a threat to the figure - this is 40-45 kcal per kilogram of dry body weight (body weight without fat - we have already figured out how to count it above).
This means that for my 43 kilos dry weight, my caloric intake should not be less than 43 x 30 kcal/kg = 1290 kcal. And that's just the minimum basic requirement! And for almost a year I gave so many calories to my poor body for life, work, and training ... Do not repeat! Although it is very easy to get hooked on a low-calorie needle, because it gives a quick result. At what cost is another question.
My base calorie optimum: 43 * 45 = 1935 kcal. Since I do not lie on the couch all day, then this figure must be multiplied by a correction factor depending on physical activity.
Many of you have seen this list, I'm sure:
1.2 = sedentary lifestyle, sedentary work, very little or no sports activities
1.3-1.4 = light activity (some daily activity + light exercise 1-3 times per week)
1.5-1.6 = average activity (training 3-5 times a week)
1.7-1.8 = high activity (active lifestyle and hard training 6-7 times a week)
1.9-2.0 = extremely high activity (sports lifestyle, physical labor, daily training, etc.).
I now have an average activity and a correction factor of 1.5. So my minimum is 1.5 * 1290 = 1935, and the optimum is 1935 * 1.5 = 2900 kcal. If we assume that now my daily calorie content is 1700 kcal, then my energy balance is negative (even taking into account the minimum requirement, more than 200 kcal are missing). You can fix this by reducing the intensity (or frequency) of your workouts or by increasing the number of calories. Let's say in my case, adding two eggs (180 kcal) or one avocado (205 kcal) will help me. Or skipping half a workout (200 kcal) - and that will be enough to balance your energy balance. But I prefer to leave my gym as it is, and at the same time eat more.
I’ll be honest: I’m already increasing calories, I don’t weigh food and don’t bother with accurate calorie counting - I just eat. And so good for the whole body, so calm. I'll watch a little more and then I'll tell you. But even visually there is a difference. By the way the skin looks all over the body, for example ...
You can also calculate your level of basic and total needs on the calculator. For me, it turned out to be a minimum of calories with my physical activity of 1880 kcal, which is close to my calculation (1935 kcal).
Why is it important not to go negative for a long time? If the energy balance is negative, then the body goes into energy conservation (deficit) mode.
And here the action-packed movie begins: the metabolism slows down, the work of the thyroid gland and sex hormones worsens, mood and energy drop, depression and irritability appear. In addition, the body will still accumulate internal (bad) fat, sacrificing muscle.
Therefore, Andrey Beloveshkin strongly recommends: even when losing weight or maintaining our normal weight, we should not go beyond 30 kcal per kilogram of dry body weight for more than 2-3 days. In no case do not do as they advise: "eat less, train more." This will lead to the fact that you will reduce body weight, but increase the amount of bad (internal fat).
I’ll add from myself: be reasonable, don’t listen to those who advise you to live on one lettuce leaf and kill yourself in training. Treat your body with respect, and it will thank you. Do not gesture, otherwise the body will respond with even more tin. Restoring metabolism and hormonal levels, treating the reproductive system is long, difficult and costly in every sense.
Watch the amount of internal fat!
“The most dangerous is internal fat, which is hidden in the stomach. It disrupts the work of hormones, worsens mood, causes illness, weakness and chronic fatigue. Its excess provokes cravings for all sorts of addictions: from sweets to drugs and addictive relationships, ”says Andrey.
But the most unpleasant deceit lies elsewhere, friends. Bad fat, which grows against the background of hunger strikes, drying, chronic overload and stress, can "melt" our body. Change its composition and kill the quality.
This means that disturbed sex hormones and stress hormones "reprogram" our fat cells. “Reprogrammed” fat begins to behave indecently, which leads to the appearance and strengthening of problem areas: we seem to be thin, but cellulite on the hips, buttocks and even calves blooms luxuriantly! And even more noticeable than before.
What does a normal average girl do in such a situation? Correctly! Nervous, starving, training until fainting and… the circle is repeated. And with each such circle, alas, our problem areas become more and more problematic, and cellulite appears even on the cheeks.
Twin studies have shown that only 20% of the accumulation of internal fat can be somehow explained by genes. Everything else is nutrition, lifestyle, bad habits. Bad fat is not so easy to see in the mirror, but even people with normal weight can have it: athletes, models, petite girls.
Now we will see how to track the amount of internal fat and health status using ... a centimeter tape. This block will be useful to those who are interested in a little self-examination, they say, how am I doing now?
The key in our study is waist size. Almost all other indicators dance from it. After all, it is in the abdomen that the internal fat is hidden.
We take the tape. We give it into the hands of an experienced doctor Andrei Beloveshkin. We take one fitness blogger as a model and experimental subject. Who is not afraid to show you the whole truth of his body.
“Waist circumference should be measured midway between the lower edge of the lower rib and the top of the pelvic bones (alternatively, at the narrowest point, usually at the level of the navel or slightly above). When tightening, you should slightly stretch the tape, with an effort similar to lifting an empty mug. When measuring, the tape should be parallel to the floor. Stand still, arms at your sides, breathe calmly, measure as you exhale. Measure several times until there is a difference of no more than one centimeter, ”recommends Andrey.
The circumference of the hips can be measured in the widest part of the buttocks - we determine it visually, ”advises the doctor.
Neck circumference is measured at its narrowest point:
Thigh circumference - in its upper third:
My results: weight 56 kg, height 170 cm, waist 67 cm, hips 96 cm, neck 30 cm, belly height 17.5 cm, hip 55 cm. Fat percentage 23%.
1. Waist.
My waist is normal (67 centimeters). When I lose weight to 60, my hips deflate to 89, and this is already a boy's story - I'm still for femininity. The normal waist circumference for women is up to 75 (80) centimeters, from 80 to 88 centimeters - this is weight gain, over 88 - obesity. In men, normal parameters are up to 94 centimeters. A wide waist reduces your attractiveness and doubles your risk of premature death from any cause. This also applies to people with normal and low weight!
2. Hip-waist ratio.
My ratio is 67 x 96 = 0.70 (ideal).
“The ideal numbers are 0.7 (0.65-0.78) for women and no more than 0.9 for men. Normally, this index should be less than 0.85 for women and less than 1.0 for men. A good hip-to-waist ratio increases attractiveness, intelligence and libido, and reduces the risk of many diseases (cancer, infertility, diabetes). The hip-to-waist ratio is one of the best indicators of health, ”comments Andrey.
I will immodestly add: mmmmm, bend !!! :) 
3. Height to waist ratio
My ratio is 67 x 170 = 0.4 (excellent). The norm for this index is less than 0.5 for men and women.
The body shape index shows the relationship between waist circumference, height and weight. The formula is complicated, let's use a calculator. In addition to numbers, this index also gives a picture that shows where we are on the risk scale.
My body shape index is 0.0723 which is normal. At the same time, the calculator also calculates the relative risk. I have it equal to 0.76. This figure means that my risk of disease is less than the average (average risk = 1). The higher the number, the higher the risk of disease.
The circle on the graph is me :) The more to the left and lower the circle is, the better. The higher and to the right - the more dangerous.
5. Conical index (K-index).
“The formula is complicated and I didn't find a calculator. Therefore, we divide the weight in kilograms by the height in meters, extract the square root from this (in the standard calculator, the sqrt button) and multiply it by 0.109.
0.109 x (square root of 56/1.7) = 0.63.
Then we divide the waist in meters by the resulting figure: 0.67 / 0, 63 \u003d 1.063.
So my conic index value is 1.063.
For men, the norm is a conical index of no more than 1.25, and for women - 1.18.
The higher the index, the more the person looks like a cylinder, and not like two cones converging at the waist. And the higher the risk.
6. Neck
7. Waist-to-hip ratio.
My ratio: 67/55 = 1.22 (excellent). Normally, this index is less than 1.5 for women and less than 1.7 for men.
8. Belly height.
My value: 17.5 cm (excellent). The norm is up to 25 centimeters.
“The height of the abdomen is the smallest distance between two horizontal lines: lying on the surface of the abdomen and touching the back vertebra. Measure with your back pressed to the floor and bending your knees, at the level of the sacrum. By the way, the height of the abdomen above 25 cm is the risk of developing Alzheimer's disease if you survive a heart attack at 50, ”says Andrey.
The conclusion suggests itself: I recognized the alarm signals of the body in time, returned an adequate amount of fat to the diet and fat under the skin. All my health markers are in excellent condition.
I stopped gesturing and testing the body for strength. I am very sensitive and attentive to him. I listen. I make sure not to dry out, but not to swim. And, as a small experiment showed, everything is not in vain. Health markers are normal, which means I can continue to live in peace.
What do you want :)
I want to express my gratitude to Andrey for this post, for all the information that he collected. And in general, for what he does for us - who are not indifferent to their health -. And yes, if you have not yet completed his Healthy Eating Course, then I recommend it. After the course, I began to look at food in a completely different way and finally made friends with her after a 28-year war. And if you want a beautiful posture and a straight back, then you are on a fresh course "Healthy Posture and Core Muscles".
Photo: Dmitry Rudenko
Location: Global Fitness Gym
6 pack abs, firm buttocks, sculpted shoulders - all these are pictures that are actively sold to us by the fitness industry. But have you ever wondered what sacrifices you have to make for the sake of 6 shining abs, a small waist and sculpted legs?
Delusions
Let's take a look at 2 common misconceptions about improving body composition.
Misconception #1: It's very easy
Many of those who have experience losing weight (due to which the percentage of fat in their body has decreased, for example, from 22% to 15%) believe that 6 packs on the stomach are easy - you just need very little extra work on yourself and the press is a must. will reveal its lovely outlines. But you need to understand: the farther you are from the natural state of your body (and it, believe me, without cubes), the more difficult it is to maintain this state.
Misconception #2: It's Extremely Complicated
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 give up all their weaknesses, change habits and become a healthy lifestyle person - wake up every day at 6 in the morning, go for an hour run, eat one cabbage in kilograms and do 1000 twists daily ... 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 leaner you get, the harder you need to work in order to improve your form in the future. When you start, you can quite easily lose about 1% of body weight per week in fat, but as your body fat percentage and your mass decrease, each additional kilogram is 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 the low percentage of fat - the man dried up to 1% body fat and the body could not stand ).
By the way, be sure to read and decide whether 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 the look of your body over time.
It would not be superfluous to recall that one of the methods is by eye (and, by the way, quite accurate). Just figure out which of the photos is closer to the state of your body.
For women:
For men:
How to move from one "fat category" to another
Below, we'll cover the do's and don'ts of daily and weekly to achieve your desired level of body relief.
Fat percentage: men - more than 20%, women - more than 30%
What to do to gain fat:
- Eat processed foods and other processed foods
- There are large portions.
Restrictions:
- Do not play sports, lead a sedentary lifestyle,
- Eat less healthy food (vegetables, fruits, etc.)
- Eating unbalanced
- Sleep less.
Fat percentage: men - 15-20%, women - 25-30%
What to do:
- Eat 60% of all food slowly
- Include 2 servings of protein food per day,
- There are 1-2 small servings of vegetables,
- Engage 3-5 times a week in any activity that you like.
Restrictions:
- Eat fewer processed carbs, but don't cut them too much
- Drink fewer high-calorie drinks, but don't cut them 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 servings of vegetables a day
- Include some processed carbohydrates
- Engage in any type 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.
Restrictions:
- 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 at every meal
- Include some omega-3 fatty acids in several meals,
- Include small portions of processed carbohydrates,
- Engage in any type of activity for 45-60 minutes daily,
- Do 3-4 intense workouts per week
- Sleep at least 7-8 hours
Restrictions:
- Do not allow yourself desserts/processed foods more than 1-2 times a week (within reason),
- Do not drink more than 1-2 high-calorie drinks per week.
Fat percentage: men - 6-9%, women - 16-19%
What to do:
- Control your nutrition according to KBJU - 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 at every meal
- Include very small portions of minimally processed carbohydrates,
- Start using calorie/carb cycling,
- Engage in any type of activity for 60-75 minutes daily,
- Do 4-5 intense workouts per week
- Sleep at least 8-9 hours
- Apply stress management techniques.
Restrictions:
- Consume carbs 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 1 time in 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 nutrition according to KBJU - calories, proteins, fats, carbohydrates (plan a diet, weigh and analyze any food that enters the body),
- Apply calorie/carbohydrate cycling,
- Follow a meal plan with pre-calculated amounts of nutrients,
- Count every calorie and weigh foods,
- Include the exact amount of protein, vegetables and fats in each meal,
- Consume the exact amount of minimally processed carbohydrates after workouts,
- Drink a lot of water
- Do any kind of activity 2 times a day for 45-75 minutes,
- Do 6-7 intense workouts per week
- Sleep 9 hours
- Apply stress management techniques.
Restrictions:
- Consume carbohydrates only after training,
- Eat desserts/processed foods once every 10-12 weeks in reasonable amounts,
- Completely eliminate high-calorie drinks,
- Forget about going to restaurants.
CONCLUSION
In order to become slimmer, there is no need to starve and turn your whole life upside down. Take small, incremental steps as you move 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.
