Did you know that fat helps women lose weight? It is enough just to be able to correctly enter them into the diet. Let’s figure out why fats are good for you and how much you need to consume.
How many grams of fat per day should a woman eat?
We usually adjust the diet for height and weight, doctor’s recommendations, training and athletic goals. It turns out that you need to take into account your gender. The fact is that the male body obtains energy mainly from carbohydrates, and the female body – from fats. Let’s talk about why and how fats help women achieve their dream figure.
Why the female body loves fats
The human body can obtain energy from carbohydrates and fats. Which of these sources will be in priority depends on the respiratory quotient (RK). If you have a high respiratory rate, then the body works on carbohydrates, and if it is low – on fats. With a DK equal to 0.85, carbohydrates and fats are equal sources of energy.
During physical exertion, the respiratory coefficient in women is lower than that of men. This means that the female body breaks down predominantly fats.
Useful article: Rating of the best components of fat burners – effective weight loss
Hormones are everything
The female sex hormones estrogen and progesterone affect the metabolism of proteins and carbohydrates. In particular, they switch the body to break down fats during intense physical activity.
It is known that at different stages of the menstrual cycle, the behavior of hormones changes, but fats always remain the priority source of energy. Therefore, do not listen to a trainer from your local gym who says that your diet for weight loss depends on the days of the month.
Intramuscular fat in women
Studies show that the female body has more intramuscular fat reserves than men. This is partly due to the fact that women have a predominance of peri-type muscle fibers, which are more fat.
In addition, the hormone-sensitive enzyme triglycerol lipase (HSL), which is responsible for the breakdown of intramuscular fat, is more active in the female body.
How much fat to eat to lose weight
A woman’s daily diet should be at least 20% healthy fats. For example, if your diet is 2000 calories per day, then eat 44 grams of fat per day. Distribute the rest between proteins and carbohydrates in accordance with your goal.
Useful article: How much BJU (proteins, fats, carbohydrates) should you consume per day?