Lipids or fats, are an important nutrient in our daily needs.

First, they are an important source of energy. But in a weight loss program, fat consumption is a disadvantage.

Fats can have another positive roles in the body (not only an important source of energy), for example, they are sources of vitamins which can exist only in fat (A, D, E, K), but not only that.

Most fats can be produced in our body from proteins and carbohydrates, but there are essential fats, those who can not be produced in our body and therefore they should be provided from foods. Essential fats (the polyunsaturated fats) are found mostly in unrefined vegetable oils.

Excess of fats in a weight loss diet leads to metabolic disorders, contributes to some diseases (atherosclerosis, diabetes etc.), causes weight gain, decreases appetite, causes liver, pancreas, intestines, dysfunction.

In a weight loss program, you should eat as little fat as you can, but it should not miss essential fats from the diet.

Most fat foods are loaded with cholesterol, a substance which damages the arteries inner wall. Some fats can also cause cancer.

When the large intestine walls are not protected by some dietary fiber of  secondary products of fat digestion they may cause irritation and inflammation and they can be an important factor in the presence of colitis and colon cancer.

You must remove any source of fat from your diet. You should get used to eat more fiber food. You should eat plenty of fruits, vegetables, whole grains.

- butter, margarine, lard, oils: they contain each 1650-1900 calories in 250 ml, about 98-100% fat;

- peanut butter: 250 of this food contains 1500 calories, about 80% fat;

- nuts: they contain 800 calories (250 ml), about 75-92% fat;

- beef: contains 500-800 calories (250 ml), about 65-80% fat;

- milk: contains 160 calories (250 ml), about 50% fat;

- ice cream: contains 350 calories (250 ml), about 70-80% fat;

- melted cheese: contains 450 calories (250 ml), about 60-85 fat;

- cream cheese: contains 850 calories (350 ml), about 90% fat.