The Rate Of Fat Consumption Per Day: For Weight Loss And Health

Fats are essential components of food that perform a huge range of multidirectional functions in the human body. From the point of view of chemistry, this is a combination of the polyhydric alcohol glycerol and three fatty acids - moreover, the type, length of carbon chains and types of bonds between carbon atoms will largely determine the energy value of the latter.

What is the daily requirement for this class of organic compounds? What to give preference: products of plant or animal origin? Let's figure it out.

Functions of fats

1. Energy - indeed, the power plants of cells that tirelessly produce energy are capable of using not only carbohydrates as raw materials - although, to be honest, they often prefer glucose.

   The use of fats as such metabolic fuels is a very profitable process and ensures long-term saturation at all levels of the functioning of the body.

   After triglyceride molecules have been broken down into their constituent components by the action of digestive enzymes and absorbed on the epithelial villi of the inner lining of the intestine, fatty acids and glycerol are sent to the mitochondria, where they are “burned down” with the subsequent formation of energy in the form of ATP.

    

   Just think: if 1 glucose molecule is capable of producing only 38 ATP molecules (and this is taking into account that all the stars in the sky will converge and oxygen will be supplied on time - otherwise, the process will be limited to 2 ATP molecules and the formation of lactic acid). At the same time, such an efficiency of fat equates to several hundred ATP molecules - everything, again, depends on the composition of fatty acids.

   However, there are some limitations: in particular, the conversion of glucose does not require the presence of mitochondria, small power plants - this is perhaps the only cascade of catabolic reactions (that is, cleavage processes) that occurs in the cytoplasm of cells. In addition, the existence of the so-called “barrier organs”, which include, for example, the brain, makes it impossible (due to the insurmountable boundary between the blood and the tissue itself) from the vessels into them of fatty acids transported in combination with large molecules by plasma proteins.

    

2. Structural - first of all, these are the components of cell membranes. Phospholipids (along with protein molecules) are involved in the formation of a clearly defined boundary between the cytoplasm (that is, the internal contents) and the extracellular environment.

3. Regulatory: many biologically active compounds are formed from them. Signaling molecules, steroid hormones, and even individual vitamins are all lipophilic in nature.

4. Shock-absorbing is a kind of airbag that protects internal organs from mechanical damage.

Fatty acid classification

1. Short-chain (short-chain fatty acids) - are formed in the large intestine under the action of bacteria inhabiting it from undigested food components - in particular, carbohydrates. They, as noted by studies, are able to reduce the synthesis of cholesterol in hepatocytes and to some extent neutralize inflammatory reactions, thus preventing the development of fatty liver.

   In addition, one of their representatives, butyrate, obtained during the fermentation of dietary fibers, stimulates the growth and reproduction of colonies of bifidobacteria and lactobacilli. It also activates thermogenesis - heat production - and energy expenditure, thus contributing to weight loss and playing a significant role in the prevention of insulin resistance and other disorders of carbohydrate metabolism.

   Propionic acid, another short-chain fatty acid, is produced not only by bacteria in the intestinal lumen, but also comes from outside, with some foods: especially yogurt and cheese. This is the raw material that is included in hepatocytes in gluconeogenesis - that is, in the synthesis of glucose directly inside the human body.

    

2. Medium chain fatty acids are found in some foods: coconut oil, cream and milk;

3. Long chain fatty acids have more than 18 carbon atoms. In particular, this category also includes the well-known omega-3 and omega-6 polyunsaturated acids, which we will discuss separately below.

Fat burning

As noted earlier, fats are not a 100% universal source of fuel for cells, but nevertheless a very profitable substrate for energy production. Conventionally, three stages can be distinguished:

1. Oxidation of fatty acids in the ovens of mitochondria - the presence of the latter is an indispensable element in the context of lipid metabolism.

   This process is preceded by the breakdown of triglycerides (synthesized in hepatocyte factories or supplied from outside, with food) into the polyhydric alcohol glycerol and three fatty acids. The reaction is catalyzed by lipase, a hormone-sensitive enzyme secreted primarily by pancreatic cells.

   Its activity is stimulated by:

   • Thyroid hormones - T4 (thyroxine) and T3 (triiodothyronine).

   • Glucagon - secreted by the islets of Langerhans, localized in the pancreas. Its task is to raise the level of blood glucose and thus prevent the development of hypoglycemia.

   • Adrenaline - is produced by the adrenal medulla under the influence of stress factors, when the human body is in dire need of energy (primarily for the “fight or flight” response).

   On the other hand, lipase activity is inhibited by:

   • Insulin (hence the violation of fat utilization in diabetes mellitus, which is accompanied by fatty acid infiltration of various organs with the subsequent development of their obesity).

   • Chemical compounds similar to it - for example, lectins in the composition of wheat.

    

2. The Krebs cycle - formed as a result of the oxidation of fatty acids, acetyl-CoA is sent along the path of further energy production.

3. Oxidative phosphorylation, which again occurs in mitochondria: on the respiratory chain built into their inner membrane.

In addition to hormone-controlled lipase, fatty acid oxidation requires:

1. Vitamin B5 - pantothenic acid concentrated in:

   • chicken fillet;

   • offal;

   • some legumes;

   • cauliflower;

   • eggs;

   • nuts.

    

2. Sufficient supply of magnesium to the body.

3. Active forms of vitamins B2 and B3.

4. Carnitine - carries out the transfer of fatty acids from the cytoplasm to the place of their oxidation, into the mitochondria.

5. Alpha Lipoic Acid.

Omega-3 and Omega-6 PUFAs

Omega-3 and omega-6 polyunsaturated fatty acids are essential components of food necessary for the normal functioning of the body during all age periods. “Polyunsaturated” is a term that characterizes the chemical structure and means the presence of double bonds or bonds in their carbon chains.

It must be said that our cells have learned to produce both EPA and DHA on their own, but this process is not only laborious and lengthy, but also largely depends on the functional features of the respective regulatory genes.

Docosahexaenoic acid is especially important for children: this is evidenced by the fact that it largely predominates in the gray matter of the brain, and also affects visual acuity as part of the lining of the retina.

The addition of key omega-3 PUFAs has been associated with improved visual memory in children, improved concentration, and has even been used as part of the treatment for attention deficit hyperactivity disorder. In addition, scientists are increasingly inclined to believe that there is an undeniable relationship between the concentration of these long-chain fatty acids in the blood plasma and erythrocyte membranes with the intellectual abilities of the child.

Given that polyunsaturated fatty acids are a component of all cell membranes (and cells of the immune system are no exception), their relationship with the implementation of the protective functions of the body is also understandable.

The results of recent studies are also interesting: it turns out that an increase in the content of omega-3 among the components of the bilipid layer of the selective boundary at the junction of the cellular and extracellular environments is one of the key factors affecting the conduction of chemical signals (synapses) from receptors to the nucleus in lymphocytes - cells that in the process of their differentiation, provide not only the production of antibodies and mechanisms of immune memory, but are also an important element of the cellular link of immunity.

In addition, in the nucleus, they directly affect the expression of genes whose products suppress the formation of pro-inflammatory signaling molecules (for example, interleukin-1).

EPA and DHA inhibit the enzyme that provides the formation of pro-inflammatory molecules: prostaglandins, leukotrienes, thromboxane, which are involved in an increase in vascular permeability with the subsequent development of edema, as well as irritating nerve endings and thus involved in the formation of sensations of pain and itching.

The increased attention to this class of compounds is explained by the fact that any shift in the functioning of the immune system, leading to an imbalance among its police cells, mediates the development of not only various types of autoimmune and allergic diseases, but also largely affects oncogenesis, as well as the progression of atherosclerosis.

Researchers rightly believe that the evolutionary process was partly mediated precisely by the diet of our ancestors: thus, in their opinion, hundreds of years ago the ratio between omega-6 and omega-3 PUFAs was equal and amounted to 1:1. Today, this ratio has moved towards 20:1 - impressive, isn't it?

Such concern, I must say, is very justified, given all the previously listed effects of omega-3 fatty acids. They can also be added to the regulation of the lipid spectrum (increase in “good” cholesterol in HDL and decrease in “bad” in LDL and VLDL), inhibition of platelet aggregation and hypotensive effects.

Daily need for fats

In general, determining the amount that would account for the daily proportion of fat in the diet largely depends not only on the type of diet followed, but also on gender, age, and individual characteristics. In the context of the latter, it is impossible not to mention the total decrease in the production of lipase by the pancreas (an enzyme that actually provides the processes of chemical breakdown of this class of compounds), as well as problems with bile flow that are common in the practice of every nutritionist. All this creates certain difficulties in the mechanisms of lipid absorption - even if they are optimally supplied with food.

(In this formula, it is necessary to multiply the coefficient precisely by the optimal body weight, that is, without taking into account excess weight, if present)

Good and bad fats

“Good” and “bad” fats is a definition equivalent in its incorrectness to the division of hormones into “male” and “female”. Perhaps the only exception is trans fats - their use is contraindicated not only for patients on treatment protocols, but in general for people who care about the quality and health of their body.

Fats can be divided into saturated and unsaturated - it all depends on the nature of the chemical bond (single or double / triple) between the carbon atoms in the composition of their fatty acids. The first, as a rule, are concentrated in products of animal origin, the second - vegetable.

Animals are traditionally considered less useful, but this does not mean the need for their complete elimination from the diet: the saturated fatty acids that they contain are components of cell membranes. That is why meat, eggs and milk are definitely not the foods to be feared.

You should also make sure that you are consuming enough fatty fish: tuna, mackerel, herring - in American protocols, it is recommended to include them in your diet at least 2 times a week. Omega-3-polyunsaturated fatty acids, which are rich in these foods, are fundamentally necessary for newborns: they account for up to 35% of the dry weight of the brain.

It is not surprising that their active reserves are formed in the body of the fetus by the third trimester, and then, after birth, serve as a necessary factor for the normal differentiation and maturation of brain neurons.

In general, given the huge overbalance in favor of pro-inflammatory omega-6 fatty acids, inevitable in the realities of modern lifestyle and nutrition, still try to control and minimize this imbalance. Below are examples of products in which the main representatives of polyunsaturated fatty acids are concentrated.

1. Linoleic acid is concentrated in:

   • sunflower oil.

   • pistachios.

   • Sesame seeds.

   • Pumpkin seeds.

   • Corn and soybean oils.

    

2. Arachidonic acid is found in:

   • Butter.

   • offal.

   • Pig fat.

   • eggs.

    

1. Alpha-linolenic acid is rich in:

   • Linseed oil.

   • Pumpkin seeds.

   • Walnuts.

   • Soybean oil.

   • Rapeseed oil.

   • Purslane.

2. Eicosapentaenoic (EPA) and docosahexaenoic (DHA) acids can be found in:

   • Salmon.

   • Mackerel.

   • Cod liver.

   • Tuna.

   • Seafood.

   • Trout.

    

fat deficiency

Fat-free diets, which, unfortunately, have not yet lost their popularity, are a direct path to violations, primarily of the menstrual cycle. We have already mentioned that the substrate for the formation of sex hormones is cholesterol. In addition, it is also a raw material for the synthesis of adrenal hormones and vitamin D.

Considering the popularity of sunscreens and the climate conditions in which we live, calciferol deficiency is already widespread: as the American doctor M. Gregor said in his book, people have long ceased to run naked in equatorial Africa. However, all the adverse consequences arising from vitamin D deficiency in the body follow from this. The latter regulates the division and maturation of cells - including representatives of the immune system.

It is believed that he is also involved in the elimination of cancer cells - that is, pathologically altered own - this is achieved not only by activating their programmed death (apoptosis), but also by participating in the transcription of genes responsible for the processes of growth and reproduction.

Possessing a fat-soluble nature, it easily penetrates the bilipid layer of the cell membrane and interacts with receptors localized in the nucleus, turning on and off more than a thousand genes in the human body. So, let's say, it mediates the formation of specific proteins that bind insulin-like growth factors (IGF), and thus prolong their action. It is known that insufficient IGF activity is associated with an imbalance between adipose and muscle tissue with a shift towards the predominance of the former.

Vitamin D also affects the efficiency of insulin - in particular, it increases the number of receptors for it on the membranes of cells of various organs, which greatly facilitates the entry of glucose from the systemic circulation into tissues. So, we can firmly state that calciferol to some extent prevents the development of carbohydrate metabolism disorders - primarily insulin resistance.

In addition, the implementation of a wide range of effects provided by this hormone-like substance is also realized by influencing the signaling pathways of cells of various tissues, especially immune and nervous.

It, as already mentioned, is formed under the action of ultraviolet radiation in the skin from cholesterol (it should be borne in mind that this ability decreases with age), undergoing further biotransformations in the liver and kidneys, catalyzed by specific enzymes, or comes with food components. The following foods are rich in them:

• fish fat;

• mackerel;

• herring;

• salmon;

• tuna;

• eggs;

• flounder;

• butter;

• cheeses.

In fairness, it should be said that calciferol deficiency can be caused not only by reduced fat intake, but also by a violation of their digestion and absorption in the gastrointestinal tract, which is usually observed with:

• exocrine pancreatic insufficiency - the first, as you know, affects the formation of lipase;

• decrease in the synthetic activity of the liver;

• violation of bile secretion due to dyskinesia, helminthic invasion or mechanical obstruction of the excretory tract.

In general, given the huge variety of functions carried out by vitamin D, insufficient fat intake affects the functioning of all tissues of the body, and not just bone, as was previously believed.

In addition, vitamin D works in tandem with K2 - menaquinone, which is formed by resident bacteria in the large intestine (in particular, E. coli) and comes with fat-rich foods:

• cheeses;

• offal;

• eggs;

• butter.

K2 is involved, mediating the course of various biochemical reactions, normal bone calcification. In other words, a decrease in its intake is an obvious trigger, sooner or later leading to the development of osteoporosis.

In the context of this micro-topic, it is impossible not to mention the endocrine function of adipose tissue, which releases some hormones along with pro-inflammatory molecules, in particular, leptin, which, by acting on the corresponding receptors in the hypothalamus, one of the key structures of the brain, takes part in the realization of satiety.

In addition, it produces adiponectin, a decrease in the content of which is one of the triggers for the development of diabetes. The action of this hormone is aimed not only at improving the sensitivity of cellular receptors to insulin (which naturally decreases with the constant predominance of high-carbohydrate foods in the diet), but also at increasing HDL, which has a pronounced anti-atherogenic effect.

In addition, adiponectin prevents narrowing of the lumen of blood vessels by inhibiting the adhesion (sticking) of cells to their inner lining (endothelium), as well as stimulating the formation of a relaxation factor - such a vasodilator as nitric oxide.

Too much fat in the diet

A few decades ago, fats were accused of all human sins: for example, they were credited with a leading role in the implementation of various kinds of heart pathologies. Endless disputes have not yet completely subsided, and, it should be noted, the factor of their participation in the development of atherosclerosis still remains under the focused attention of scientists.

But still, after numerous studies, it is possible to draw a conclusion that is quite reasonable and supported by scientific work: the atherogenic effect should rather be attributed to excessive intake of carbohydrates (especially in the realities of modern nutrition).

Recalling at least the obesity of the liver, where the decisive role is given to fructose, it is quite natural to assume that in the context of lipid metabolism, disorders appear when their utilization fails: that is, with a decrease in the number of enzymes involved and the last minerals necessary for work, as well as with a decrease in mitochondria, that invariably accompanies chronic stress.

An excess of fat is more likely to be associated with a set of extra pounds and the inability to lose weight.

Summarizing, it is still impossible to completely exclude the influence of excessive consumption of fatty foods on the progression of atherosclerosis - the only question is which class of compounds is given the dominant role in increasing the level of cholesterol in the composition of LDL. In any case, the truth is always somewhere in the middle - at least until a sufficient base of scientific research is accumulated.