Fats are divided into three types: trans fats, unsaturated fats, and saturated fats. Trans fats are the bad fats that are harmful to health, often found in fried foods, processed fast foods, or baked foods.

Saturated fats and unsaturated fats are beneficial if used properly.

The World Health Organization (WHO) notes that adults should limit total fat intake to 30% or less.

People aged 2 years and older should consume mainly unsaturated fats, with no more than 10% of total energy from saturated fat and no more than 1% of total energy from trans fat from both packaged foods and foods from ruminants.

7 warning signs

Doctor Nguyen Xuan Tuan, lecturer at the University of Medicine and Pharmacy, Vietnam National University, Hanoi, suggests warning signs of excess body fat. Specifically:

- Bloating, flatulence : The body has difficulty breaking down fats, causing them to ferment longer in the stomach. The result is belching, flatulence, and bloating.

Some high-fat foods are also high in fiber, which can put stress on the digestive system, especially when eaten in large amounts.

- Weight gain : Excess calories lead to weight gain, regardless of whether you eat more fat, protein, or carbs. Because fats are higher in calories, they are more likely to cause an energy surplus than protein or carbs.

- Increased cholesterol : Saturated fats found in butter, cheese, and processed meats tend to increase bad LDL cholesterol. People with high blood fat should change their diet to cut down on unhealthy fats.

- Diarrhea : When fatty foods are not properly absorbed, the large intestine can produce excess fluid, leading to diarrhea. Loose stools are sometimes caused not only by a high-fat diet but also by a lack of fiber.

Fiber in vegetables, fruits and whole grains helps regular bowel movements and keeps bowel movements smooth.

- Lethargy : Although the body burns fat for energy, a diet high in this fat can easily make you feel lethargic. Both saturated and trans fats can cause inflammation, increased fatigue, and other symptoms.

- Bad breath : People who maintain a high-fat diet while reducing their carb intake tend to have bad breath.

When you don’t have enough carbs, your body turns to fat as its main source of energy. This process produces ketones as a byproduct, which can lead to bad breath. Brushing your teeth several times a day can help reduce the smell.

- Poor sleep : Fat takes a long time to digest. When you sleep, your body's digestion slows down naturally. Therefore, people who eat too much fat have difficulty falling asleep.

Use fat properly

According to Dr. Tuan, some healthy fats are beneficial and necessary for health.

Specifically, monounsaturated fats are abundant in foods such as avocados, olive oil, and nuts such as walnuts and almonds. Many studies have shown that this type of fat reduces harmful cholesterol levels while increasing beneficial cholesterol levels.

Another type of healthy fat is polyunsaturated fat, which is found in abundance in fish such as salmon, mackerel, herring and tuna.

Polyunsaturated fats come in two main types: omega-3 and omega-6 fatty acids. They have been shown to reduce inflammation and improve heart health.

In addition, fats found in animal fats, such as beef, chicken or pork, although they can cause weight gain and increase the risk of cardiovascular disease, they are still necessary for health. To be healthy, they should only be eaten in moderation.

Fish and seafood contain unsaturated fat and low cholesterol, so they are a good food source to replace animal meat in a weight loss menu.

Oily seeds are a food source rich in omega-3, omega-6, and vitamin E. However, seeds are foods that provide a lot of calories, so only a small amount is needed daily.

Dr. Tuan noted that when incorporating fat into your daily diet, you should eat it in moderation. With healthy fats, although they are good for your health, eating too much can still cause weight gain and lead to many other health problems.