Friends who have lost weight may have such confusion:
I usually don't eat a lot of food, I don't eat big fish, meat and sweets, and even occasionally exercise and fitness, why can't I lose weight?
There are many reasons behind this, and one of the factors that is easily overlooked is the intake of "invisible fat".
01. What is "invisible fat"?
Invisible fats refer to those fats that are not easily perceived intuitively, and they are often hidden in seemingly healthy or non-greasy foods.
On the other hand, overt fats, such as animal fats and cooking oils, are easy to identify and control. However, the identification and management of invisible fat is far less straightforward than that of overt fat.
Invisible fats mainly come from processed foods, baked goods, fast food, etc.
For example, the fat content of partially hydrogenated oils and vegetable oils added to many packaged foods and frozen foods is often underestimated. Even foods that are advertised as "low-fat" or "sugar-free" may inadvertently increase the intake of invisible fats by adding fat to enhance the taste and taste.
Excessive intake of invisible fats can pose a threat to human health.
It not only increases the intake of total body fat, but may also lead to an increase in body fat percentage, which increases the risk of cardiovascular disease, abnormal glucose metabolism, etc. Therefore, identifying and controlling the intake of invisible fats is an important part of maintaining health.
02. Eat less of the six "invisible fats".
A variety of sauces
Condiments such as salad dressings, mayonnaise, peanut butter, chili sauce, etc., although delicious, also contain a higher fat content.
Salad dressings are no strangers to everyone, and they can be found in salads, burgers, and sandwiches. The main ingredients of salad dressing are salad oil and egg yolk, which also results in 70% of it being fat.
Some chili sauces also have a lot of added sugar because sugar can add flavor and taste to chili and bean foods. For example, in fried chili sauce, the fat content can reach 70%.
If you eat two scoops a day, you'll need to eat about 14 grams of extra fat and run around the playground a few laps to burn off those calories.
Baked goods
Biscuits, pumpkin crisps, shortbreads, moon cakes and other baked goods are loved by many people. The reason why this type of snack has a crispy and crispy texture is because butter, lard, butter, palm oil, etc. are added.
Puff pastry bread and croissants generally need to be added with 20%~30% butter or "shortening" to form a special layered structure.
If you want to achieve a better taste, coarse grain biscuits need oil to "lubricate" the insoluble dietary fiber with a rough taste, so its fat content is generally 25%~30%.
When buying such products, read the nutrition label carefully and avoid consuming too much fat.
nut
Peanuts, melon seeds, walnuts, pine nuts and other nuts are essential snacks for many people to chase dramas (listen to gossip). In addition, there are endless flavors on the market, such as salt-baked flavor, pecan flavor, honey flavor, etc., which makes the nuts taste so good that you can't stop eating.
Although nuts are very nutritious, the fat content is generally high, up to 40%~80%. 100 grams of mixed nuts have more than 50 grams of fat, accounting for about 80% of the total energy.
Moreover, nuts are small in size, and it is easy to eat too much if you are not careful, and a person can eat 30 melon seeds casually, which is equivalent to drinking a spoonful of oil.
Therefore, you can eat nuts leisurely, it is best to choose small bags and packs, only eat one small packet at a time, and strictly control the amount.
Dried fruits and vegetables
Anyone who loses weight knows that all kinds of fruits and vegetables are inseparable during weight loss.
What should I do if I am busy at work? The dried fruits and vegetables sold in the supermarket, buy a few bags and put them around, and eat a few slices at any time when you are hungry, which are sweet, crispy and delicious, and I think it is very healthy, so you don't have to worry about getting fat.
In fact, most of these fruit and vegetable chips are fried, and the fat content in them is not low at all, and while you are happy to eat them, they will also make you gain weight slowly.
Sesame paste
Many people eat sesame paste for breakfast, believing that it is nutritious and healthy, and has nothing to do with fat.
In fact, the fat content in sesame paste should not be underestimated, every 100 grams of sesame paste contains about 46.1 grams of fat, which can be said to be quite high.
Lactobacillus drink
Everyone knows that dairy products are good for health, but there are so many dairy products on the market that they are often dizzying.
If you think that a "fat-free" lactobacillus drink can not only improve digestion, but also help you lose weight by the way, so you may "lose more and more weight" because of it.
These non-pure dairy products contain a lot of sugar, and if you consume too much sugar, it will be converted into fat accumulation in the body.
Seeing this, everyone must understand
Foods containing invisible fats can be described as an obstacle on the road to weight loss, of course, it does not mean that this kind of food cannot be eaten at all, but the amount is controlled when eating.
Develop a healthy lifestyle and eating habits in order to "eat well and not gain weight".