When it comes to the classic fitness diet, boiled, salt and oil free is always a frequent label. Boiled vegetables, boiled meats, the lighter and lower fat the healthier it seems to be, but it’s a terrible mistake to go into.
Salt and fat are not our enemies.
Good fats generally refer to vegetable and fish fats, which are rich in unsaturated fatty acids, while bad fats are mostly animal fats, which are rich in saturated fatty acids, but they are not so absolute, whether they are unsaturated or saturated fatty acids,
Fats are the best source of energy, especially for those who have difficulty gaining weight due to high metabolism and may be too thin due to insufficient fat intake. The appropriate increase in fat intake can better help the body to maintain energy supply, and secondly, fat is also the human body to produce a variety of hormones, low fat intake will lead to metabolic disorders, such as a decline in testosterone in men, women may be affected by menstruation and even infertility problems.
In addition to this, fat also helps to maintain body temperature and protect internal organs, and insufficient fat intake can reduce the body’s absorption of fat-soluble vitamins.
Once we realize the importance of fat, how do we go about consuming it? First of all, from a calorie perspective, we generally recommend that 20-30% of total caloric intake comes from fat. Regardless of the food or fat source, 1 gram of fat is 9 calories, and this is not to be confused with personal awareness. However, from a health perspective, our daily fat intake should still come mainly from vegetable oils, fish oils, fish and nuts. Especially when it comes to the intake of essential fatty acids, we need to pay more attention to them.
Essential fatty acids (EFA) are fatty acids that are indispensable for the body to maintain normal metabolism but cannot be synthesized by the body itself, or are synthesized slowly and cannot meet the needs of the body, and must be supplied through food. Essential fatty acids not only attract moisture to nourish skin cells, but also prevent water loss. Insufficient essential fatty acids may cause growth retardation, reproductive disorders, skin damage, and so on. In addition, they can cause a variety of diseases of the liver, kidneys, nerves and vision. Since the body cannot synthesize them on its own and must consume them from food, it is often recommended to consume at least 2.2 to 4.4 grams per day. (Data from Baidu Encyclopedia) In order to meet this intake, it is generally recommended to use vegetable oil and fish oil for cooking, and to eat deep-sea fish 2-3 times a week.
There is a much less clear understanding that too much salt, in addition to the ever-present concern about possible water retention, can cause higher blood pressure and a higher risk of heart, kidney and stomach problems. And while it’s true that our daily salt intake is high, that doesn’t mean we have to be shy about it. In fact, too little salt intake may not only affect our nerves and muscle excitability and reduce the quality of our training, but it may also lead to hyponatremia, which is commonly known as water toxicity. Hyponatremia is a condition in which serum sodium is less than 135 mmol/L. A low serum sodium concentration will result in a lower concentration of extracellular fluid, and through osmosis, water will run into the cells. In this case, if we drink a lot of water and at the same time insist on a low-salt or even no-salt diet, it will lead to a further decrease in the concentration of sodium in the extracellular fluid.
This large influx of water into the cells can cause edema, resulting in pulmonary edema, edema of brain tissue, and other problems. Mild headaches and fatigue can lead to coma, heart failure and even death. (A lot of water can be a problem, so talking about toxicity without talking about dosage for anything is a rogue’s game, so don’t be too arbitrary)
So while we should control our salt intake in our lives (usually less than 6 grams a day is recommended), a prolonged low or even no salt diet is something I personally don’t recommend.
The link to a salt-free diet is largely due to the harsher and more extreme diets that bodybuilders may adopt in preparation for competitions, but you have to remember that even high level professional athletes don’t adopt such diets for long periods of time, it’s often just one of the things they need to do at some point in order to compete better.
For the vast majority of the general public, trying such a diet won’t bring much benefit to your fitness and your life because it’s painful and not healthy enough, not to mention the fact that it’s a short-term measure that people adopt as a necessary guideline for long-term fitness.
It’s great to see a lot of high-level athletes performing at the top of their game these days during the Olympics, and I don’t think we should separate our efforts and attitudes between professionals and amateurs. But before adopting either approach, it’s important to know the reasoning behind it. Love bodybuilding and understand bodybuilding too, I hope today’s article still helps you~!