Examples of low saturated fat diet healthy,model tips lose weight fast list,weight loss meal delivery perth gifts - PDF Review

One of my biggest frustrations in life is about the stuff we’re told in the media about food. The idea that saturated fat raised the risk of heart disease was an unproven theory that somehow became conventional wisdom. The Truth: Saturated fat from whole organic sources is healthy and should form a daily part of our diets. And funnily enough, with the advent of the low-fat craze began the spike in obesity rates in western countries. If we’re eating the right kinds of fats (natural, organic, saturated, monounsaturated fats and small amount of Omega 3 and 6 fats) in conjunction with a real-food diet free from refined-carbohydrates, we will not get fat. The Truth: avoid grains and stick with real unprocessed foods like vegetables, tubers and fruits for your sources of carbohydrates. I will go into more into the health benefits of eating meat in another post, but for now, suffice it to say that it is one of the most nutrient-dense foods we can eat, and I would advise everyone to include it regularly in their diets. If we eat enough protein and fat during our meals, the body can quite happily thrive on 2-3 meals per day.
So, I have touched on just a few of the crazy myths out there that have affected our relationship with food over the last few decades.
Suffice it to say, it is worth taking everything we are told with a pinch of salt and doing our own research to ascertain its truth, or lack thereof. Saturated fat in food is fat that is saturated with hydrogen atoms and is typically found in animal products. Add important lessons to your Custom Course, track your progress, and achieve your study goals faster. According to the research findings, type of diet is not relevant to the health improvement obtained from weight loss around belly area. The study followed 60 overweight men and women for 6 months during their weight loss journey. According to the US Dietary Guidelines, carbohydrates intake in a person’s diet contribute to 50-65% of the total daily calories the human body needs for its normal and healthy functions. Finding your optimum carbs tolerance can be achieved by starting with very low carbohydrates intake and then increasing the amount gradually. Please note that the context here is more about Weight management, Obesity, Heart health, insulin resistance and diabetes. For those of you who have not already seen, an evaluation of various diets and a suggested diet was discussed in the last post. First, we will cover some signs (physical and mental) that you can observe yourselves (and perhaps your family and friends). Then we will cover some basic measurements that you can undertake within your home environments with a tape or a scale. Finally we will look at Blood tests – This would involve you providing a sample of your blood to a lab (most likely on a fasting basis).
You may also feel hungry and irritable if your blood sugar falls low as discussed above in point 1. I am told that Diabetics who take insulin do feel tired more often than normal healthy adults (again because the insulin removes the blood sugar very quickly thereby leaving you with low blood sugar levels). The following are general signs that a number of authors and some doctors mention in relation to Insulin Resistance and Pre-Diabetes. People place much more emphasis on Weight than is warranted and there is a large range of acceptable weight for a particular person. If you are working out a lot (and eating a lot of protein) you can technically be heavier than earlier but also much healthier due to increased muscle. A simple rule to follow while taking a weight measurement is: Always measure your weight early in the morning after you finish your ablutions. Though BMI is slightly better than just weight, it still does not account for the fact that some people are of bigger build and are muscular than other people of same height. There is some latest research that suggests that being slightly overweight is better than being under weight.
Perhaps a range of 23-25 is good target for Asians and between 25-28 for Caucasians and African Americans.
Numerous studies indicate that carrying excess belly fat, or being apple shaped, is more risky for your health, than being bottom heavy, or pear shaped.
The formula is slightly complex (and hence I am not providing it here) and there is an useful calculator at the below link which will show your results in comparison to the population average. There are various blood tests that can be undertaken to assess the general health or health of various organs but the focus of this post is to assess potential diabetes risk and general cardio-vascular health. This would involve tests related to measuring sugar in the blood and cholesterol in the blood mostly but I have added 4 more measurements that I think are very useful.
Most people lose very little weight or none at all (on average) in the long term (some actually gain). For a number of reasons – partly down to the individual and partly down to the Diet itself.
Some of the Diets impose such restrictions that people will feel they are not practical for a busy day to day life or they make you hungry and tired etc. Whether Diets fail because people give up or people give up because the Diets are not successful (resulting in weight loss) is a chicken and egg situation. Time and again, the trials prove that Low-Carb and Mediterranean are the best for weight loss (in that order) and Mediterranean and Low-Carb are best for lowering Tri-glycerides, increasing HDL and reducing inflammation (in that order). As mentioned earlier, anything that imposes too many restrictions or expect you to remember what to eat on any given day of the week has a lesser chance of success. Official guidelines suggest that you should eat 50-60% Carbs, less than 20% Fat and approximately 25-30% protein. Any Diet has to go hand in hand with other aspects and has to be a part of an overall balanced lifestyle. Aspects related to Cholesterol can be quite technical but keeping in mind the audience and philosophy of this Blog, I will try to keep it as non-technical as possible but to drive the message home there will be an element of technicality. Separately, not everything related to Cholesterol has been figured out despite what people have been led to believe.
The one thing I can reasonably confidently say is that mothers never do or produce anything that harms their offspring intentionally.
Cholesterol is so essential to our survival that Liver and most cells can manufacture Cholesterol from raw ingredients. Cholesterol is an organic molecule which is a steroid alcohol (but does not behave like a normal alcohol). There are only two types of Cholesterol – Free or Unesterified Cholesterol (UC) and Esterified Cholesterol (called CE). These are different types of Lipoproteins that carry the Cholesterol. Last time I read, there are five major types and many sub-types of Lipoproteins. The main types of Cholesterol are Chylomicron, VLDL (Very Low Density Lipoprotein), IDL (Intermediate Density Lp), LDL (Low Density Lipoprotein) and HDL (High Density Lipoprotein) in ascending order of density.
The following picture shows the density and typical cargo for a given Lipoprotein type (or class). A couple of Observations: LDL has more Cholesterol in general compared to HDL and VLDL and Chylomicron has the highest amount of Fat (Tri-glyceride). As mentioned earlier, Cholesterol is measured by breaking open the Lipoproteins and measuring the underlying Cholesterol. There is a lot of history as to how the official line came to be the above mentioned, but it is way too much digression for us.
For the purposes of this Blog, we will use the term CVD (Cardio-Vascular Disease) to refer to heart attack and stroke. Countries with the highest saturated consumption has the lowest mortality rate and vice-versa.
There is still a raging argument around this between CPs and CSs but the tide seems to be turning towards CSs. There are perhaps good reasons why the above graphs look the way they are and this may have nothing to do with saturated fat.
Part 2 of the Diet-Heart Hypothesis is that increased Cholesterol levels CAUSE heart disease.
The following picture is from a huge medical study and shows the relationship between Cholesterol on one side and a) deaths from all causes and b) deaths from CVD on another side. Most of you will agree that what matters is whether you live or die and not bothered about what underlying causes your death.
In this validation study of current guidelines for CVD prevention, which is based on new epidemiological data from a large and representative Norwegian population, we found total cholesterol to be an overestimated risk factor.
Our results contradict the guidelines’ well-established demarcation line (5 mmol L-1) between ‘good’ and ‘too high’ levels of cholesterol.
Many individuals who could otherwise call themselves healthy struggle conscientiously to push their cholesterol under the presumed ‘danger’ limit (i.e. The correlation coefficient is poor and in general you can say with a reduced confidence that Cholesterol levels are inversely proportional to CVD death. While interpreting these graphs you need to know the profile of the underlying subjects – age, gender, smoking habits, medication, blood sugar levels, previous cardiac disease occurrence,  inflammation indicators etc, otherwise we can easily draw incorrect conclusions.
UK has relatively the lowest level of TC (on average) in Europe but one of the highest rates of Heart Disease in Europe.
HDL (Good Cholesterol ) carries Cholesterol from tissues to Liver – thereby removing Cholesterol from the Blood and hence is beneficial leading to lower Heart Disease risk. This model is now thought to be out-dated and the latest research indicates that LDL also undertakes significant Reverse Cholesterol Transport.
The following picture contains analysis of actual hospital admissions and the Cholesterol levels (courtesy Dr. Let us say that the gentleman works very hard and increases his Good Cholesterol (because his Doctor said so) to 80 for example and everything else remains the same. He will be considered at High Risk given the TC level but the only thing he has done is increase Good Cholesterol !!
There is some recent research that shows that the AMOUNT of LDL cholesterol does not matter but the LDL PARTICLE Number and SIZE matter much more. LDL Particle Number is abbreviated as LDL-P and LDL Cholesterol amount is known as LDL-C.This is based on the thinking that small, dense LDL particles are much more harmful (atherogenic) compared to big, fluffy LDL particles of lesser density because the smaller size and the larger number causes more of them to be deposited in the artery wall leading to Plaque, Rupture,  Clot and Heart Attack. It is very much possible in some instances that even if your LDL Cholesterol amount (LDL-C) decreases you are at a greater risk because your LDL particle Number (LDL-P) has gone up.


Conversely, it is very much possible that your LDL Cholesterol amount increases but you are at a lesser  risk because your LDL particle Number (LDL-P) has gone down.
This shows 2 graphs in one – 1) for people NOT suffering from Metabolic syndrome and 2) for people suffering from Metabolic syndrome. It is very evident from the picture below that for a given LDL amount, the risks are very much higher for people with metabolic syndrome because the LDL particle size is much greater on average. The next picture shows the cumulative incidence or occurrence of CVD events in 3 different groups. The above picture shows that the highest incidence is in people with the largest LDL-P (particle number and also the smallest size) and the LOWEST LDL amount and the lowest incidence is in people with the smallest or lowest LDL-P but the highest LDL-C (amount).
This is also perhaps a reason why the LDL-C goes up a little when you eat a lot of Saturated Fat but LDL-P goes down.
We will talk more about the metabolic syndrome in the near future but it is generally characterised by high glucose (and insulin levels), high TGs, large waist size, high Blood Pressure, Insulin Resistance etc. Of the data I have seen there seems to be an inverse relationship, in general, between the above two i.e. If you are woman with no history of Heart Disease then it is quite likely that your TCs does not matter – certainly if you are above 50-55 years of age. If you are a man and above 50  and with no history of Heart Disease again it appears that TCs do not matter as much. Also if your blood sugars, insulin levels and TGs are low and HDL is high, then you perhaps have little to worry about TC. But if you are a man and less than 50 years of age and your TCs are high, it does indicate that there is some underlying problem and you better be cautious.
Drugs companies have been trying for a number of years to manufacture drugs that elevate or increase HDL levels.
Statins are a class of drugs which inhibit the production of an enzyme used in the production of Cholesterol. Statins are one of the biggest selling drugs of all time with close to a 100 million people taking Statins across the world.
As soon as your Cholesterol levels are above 200 or LDL above 100-130, your GP may be ready to prescribe a Statin for you. Statins are known to have a number of side effects most notably – muscle damage, polyneuropathy, liver damage, cancers etc. However, there is one group that is definitely likely to benefit from Statins – people who have already had Heart Disease. For other people who have higher Cholesterol levels(but no prior history of Heart Disease), some people believe that Statins are over-prescribed though the Pharma companies and doctors would always encourage you to take Statins. In this post, we will discuss the following topics related to “Why we get Fat” actually? A certain amount of Body Fat is essential. Typically an average male contains approx 15-20% of Fat and an average female contains between 20-25% of Fat.
Fat is stored energy and is a more efficient (and condensed) form of energy storage compared to Glucose (or Glycogen). In general fats in nature occur in 3 forms – Saturated (supposed to the bad one), Poly-unsaturated and Mono-unsaturated (supposed to be the good ones).
In Unsaturated fats, there are some double bonds which means there is room for some more Hydrogen atoms than that are already present. Examples of Trans Fats (and partially hydrogenated oils) are margarine, most of the spreads, Vanaspati (Dalda) etc. Weighing in Water: Very accurate measurement that is based on submerging the person in a customised water tank. Special weighing scales or bathroom scales with fat measurement capability: These are based on the electrical resistance. I am not sure why this is the case but there are suggestions that this could be evolutionary (for the sake of the babies etc.).
Also Fat is stored mostly around the waist and hip for men but mostly around the thighs and buttocks in women.
Again there is a general tendency to be fatty as one ages – both across men and women. There are some suggestions that increased stress levels resulting in increased Cortisol and Adrenaline hormone production interfere with the general metabolism and fat metabolism (by impacting insulin levels). As discussed in the previous post, regular aerobic exercise for 30 mins a day is unlikely to make a huge impact on either weight or fat levels. This part will provide a general overview of what happens before and after we consume food or drink.
The digestion and assimilation of food in humans is a wide ranging and complex topic and I am no expert in this area. Various tissues and organs in the human body need energy on a continuous basis to  execute their functions (heart, lungs, brain etc.). There can only be limited amount of energy available in the blood circulation as the body tends to maintain the glucose levels in the blood in a reasonably narrow range. Insulin is secreted in the Pancreas in very small quantities but it is extremely potent and can potentially overpower many other hormones. There are two forms of (energy) storage in the body just like in a PC – a limited but quick form (like a RAM in a PC) called Glycogen and a larger, more permanent form (like a hard disk in a PC) called Fat (also called Adipose Tissue).
Once the blood sugar levels go beyond a range, Insulin will start to provide the Glucose to the liver and the muscle to store it in the form of Glycogen (think of Glycogen as an aggregated form (technically it is a polysaccharide (many sugar molecules clubbed together) of Glucose and water). If there is still lot of Glucose in the blood even after providing Glycogen, then Insulin will start pumping this into Fat cells and it is stored as Fat (these two processes may happen simultaneously and not necessarily sequentially). Actually scratch that, the stuff we’re told by pretty much everyone, doctors included, about food. But suffice it to say this is something that most people still believe, or did believe at one point in their lives. How could something altered from its natural state through some bizarre processing be better for us than the original whole version?
In fact, our bodies will actually burn more fat as a result, so if we have fat to lose, this will be used as an energy source. Because 10,000 years ago human beings realized that grains were a cheap source of calories, and so made them a staple part of the diet to save themselves the hassle of having to hunt and gather food every day. It is also better for you than chicken, and far superior, in every way, to any fake meat-substitutes out there. This is a myth is easily debunked here, but even common sense is enough to tell us that human beings were not sitting down to regular meals throughout the day tens of thousands of years ago. Researchers reported in their latest finding that losing weight around the belly area can improve blood flow and allow the arteries to expand when need be to let blood flow freely.
However, a low carbs diet can deliver faster and better results than a diet with low fat intake. Since food high in fat provide higher calories, this type of diet encourages limiting food high in fat. Even though a low fat diet can help you lose belly fat and drop weight in general, this type of diet is low in protein and high in whole-grain carbohydrates. A diet that reduces carbs intake to a level less than 50-60% is considered a low carbs diet.
Eliminating white rice, white flour, sugar, and potatoes from diet would reduce the carbs intake easily. Your tolerance point is exactly below the stage where your carbs amount intake would cause you to stop losing weight, blood triglyceride levels are raised, carb craving is back, or experiencing diminished control over blood glucose. The main purpose of this post is to outline some signs, measures and tests that can give you a clue as to whether your Diet is working (or not working as the case may be) and whether you are eating well.
No measurements are required and no Blood tests are required for this category. No costs need to be incurred. This would have raised your blood sugar levels to a high level which would have precipitated a high release of insulin. Though not all of them are scientifically proven (perhaps because people have not paid sufficient attention yet) , I STRONGLY believe the following are very early signs of Insulin Resistance leading to Diabetes at a later stage. If your trousers and dresses (which were ok in the past) are getting loose (or tight) then you know very well which way your waist is heading.
But again this can be misleading – because research indicates that a lot of initial weight loss is due to loss of water. In fact, most body builders and other muscular people will invariably fall in the over weight (and obese) range.
I believe the official ranges are perhaps not as good as they ought to be so I have included both the Official range and an Ideal range. I have been reading a lot about various diets over the past few years (and have dabbled in some in the past). Some are extremely successful with their Diets but these are exceptions rather than the rule (you will only read the exceptions in the media but not about the thousands that have not been successful). You assign points to any Dietary initiative using this criteria and then choose one with a relatively high total score. It is just a personal preference given that I am Ovo-Lacto-Vegetarian (a vegetarian who eats milk products and eggs) (with occasional meat). People are still doing significant amount of research and putting together all the pieces of the jigsaw. Most of this group also thinks that higher Cholesterol levels are caused by consumption of saturated fat.
They think that something that is causing Heart Disease is also perhaps causing the Cholesterol levels to up (but not all the time and in all the people).
The reason why there is good amount of Cholesterol in an egg and mother’s milk is because it is very useful and essential for the babies. Approximately 75% of the Cholesterol is produced within the body with around 25% coming from food sources. Altogether I counted 16 different types of Lipoproteins as per the picture below (courtesy Dr.Peter Attia). Despite the number of tests performed and the amount of medication prescribed based on the tests, the most used Lipid Profile test uses a degree of estimation and approximation in identifying Cholesterol levels associated with various Lipoproteins. It could be due to lower consumption of processed foods and sugars or something else like stress etc. Smoking and High Blood pressure increase the risk of death generally and we will talk about them later.
If our findings are generalizable, clinical and public health recommendations regarding the ‘dangers’ of cholesterol should be revised.


They also contradict the popularized idea of a positive, linear relationship between cholesterol and fatal disease. Guideline-based advice regarding CVD prevention may thus be outdated and misleading, particularly regarding many women who have cholesterol levels in the range of 5–7 mmol L-1 and are currently encouraged to take better care of their health. If higher levels of LDL were to cause Heart Disease then we should expect higher LDL levels in Heart Disease patients on average.
So if a lower level of LDL is protective then half the patients should not be in the hospital. Peter Attia) shows relative risks associated with LDL-P given a particular amount of LDL-C. To this extent, if the LDL-C increase is around 10%-15% but with LDL-P decreasing (and TGs decreasing and HDL increasing) then there may not be a lot to worry about – this could happen due to dietary changes.
The most reliable method currently available involves nuclear magnetic resonance spectroscopy, or NMR for short.
Whatever is causing the Cx levels to go high might also be causing some other damage elsewhere.
They have been able to manufacture drugs that can achieve this but in most of the clinical trials more people taking these drugs died compared to ones not taking the drugs. Apart from reducing Cholesterol levels, Statins also reduce what is known as Inflammation (this has been proven by measuring the level of inflammation marker(s) before and after taking Statins). Statins have made the Pharma companies close to 300 billion dollars in total, according to some research. I urge you to discuss the need for taking Statins and advise caution particularly if you have not already had a Heart Attack. This will result in a huge drop in revenues for the Big Pharma since Generic versions are coming along.
There is no room for any more Hydrogen atoms generally and has the maximum number of Hydrogen atoms bonded. If you need an extra hole in the belt (on the wrong side) then perhaps things are not going too well. 25% of fat in women is not uncommon or unhealthy whereas the same level could potentially be deemed unhealthy in men. But that does not seem correct since there is a tendency to put on more fat in women after menopause. Several explanations are out there but the most likely one could be related to Insulin Resistance. Certainly there is some evidence that increased stress levels cause Cardio-vascular diseases.
The format of this post is more Q&A style covering a number of common questions and myths. I will focus on the aspects that are relevant for our discussion and keep it at a high level. Too much sugar in the blood has a lot of side effects and hence glucose levels are maintained tightly in the blood and this is ensured by Insulin.
There can only a limited amount of Glycogen in the body (approx 100 to 200 ml or so in Liver and perhaps 200-300 ml in other parts – mostly muscle).
The level of Insulin (which is determined by the level of Blood glucose in a healthy adult) determines how much fat is stored. I know I used to be petrified of the stuff and would carefully avoid it at all costs before I realized that it is one of the most essential parts of our diet. Also, when fat is removed from foods, they taste pretty horrible, so the way most manufacturers deal with this is to add things to compensate for the lack of flavor. I used to eat a very low fat diet, and when I drastically increased my fat intake I, not only had far higher energy levels, but I actually lost weight.
And even worse, they’ll specifically vilify the yolks, which are hands-down the most nutritious part of the egg.
And if you have the choice of a bagel, granola or eggs for breakfast, for crying out loud, PICK THE EGGS! It’s often tough to weed out the garbage, but my rule of thumb in general is to ask myself what human beings did before huge corporations controlled the majority of the food industry, and also to look at how healthy societies (free from modern diseases of civilization) ate.
By the end of the 6 months the low carb diet group individuals managed to lose belly fat and dropped an average of 10 pounds more than the low fat diet group.
Many low fat diets suggest a daily intake of fat that would contribute to less than 30% of total calories. The metabolic advantage of such diet plans is shown in improved stamina as the body would have access to energy source all the time from the fat available in diet or fat stored in the body. The sugars in the blood would have been removed and pumped as fat and the blood sugar levels would fall below normal thereby resulting in a craving.
If you need punch more holes on your belt to the left then you are doing well (and not doing so well if you need do this on the right hand side) – I am not considering those people whose waist is becoming bigger because of additional muscle or kids here.
This is often underestimated (or not considered at all) and perhaps that is why Diets fail. Given that some of the criteria are more important than the others, some of them have a maximum of 10 points and some 5 points.
Entire books have been written on this subject and trying to do justice in a 3-4 page post is a significant ask. In their words there is perhaps an association to some extent in some people between high Cholesterol and Heart Disease. Just to give you some perspective, the entire amount of Cholesterol in our body is approx 30-40 gms and the daily need is around 800-1200 mg (milli-grams). If you have not changed other aspects of Diet and Lifestyle much then perhaps not – at least not significantly.
In men of age less than 59 there is a small increase in risk if your Cholesterol levels are greater than 5.5 (green areas highlighted).
This is especially true for women, for whom moderately elevated cholesterol (by current standards) may prove to be not only harmless but even beneficial. Massive commercial interests are linked to drugs and other remedies marketed for this purpose.
It is thought that some of the beneficial effects of Statins are due to the reduction in inflammation rather than their ability to lower Cholesterol. Also remember that if your Cholesterol levels go too low your risk of death could go higher. Given that the Cholesterol bandwagon has had its day (and made enough money and will no longer make money for Big Pharma), I can see that the messages will start moving away from Cholesterol onto other things like Inflammation. Most of animal fats and milk products belong to this category as well as tropical oils like Coconut oil, palm oil etc. I intend to write a detailed post later but for now you can look at the following links if you are interested. As soon as there is glucose in the blood (after food intake), Insulin (a hormone) gets secreted at a higher level. Fat keeps you satiated way longer than carbohydrates so, on its own, it is very hard to overeat and you will automatically eat less of other foods because you will not have the crazy need to snack all the time.
How many people do you know who habitually discard the yolks in favor of a sad egg-white omelette, thinking it is healthier? And besides, it has been proven over and over that the cholesterol in the diet does not increase the cholesterol in the blood. In fact, back in hunter gatherer times we probably ate closer to one meal a day, with long fasting periods in between.
They have one thing in common – they all ate real, unprocessed foods, close to its natural state, and free from artificial additives. The low carb diet group demonstrated healthier arteries and blood circulation than their counter group. Saturated and trans fats are especially to be avoided because they make the body gain weight and they elevate the level of cholesterol in blood. Human mind is a creature of habit and will resist change and Will is like a muscle and will get tired if you use too much. Also as explained in the previous paragraph, some of the Diets do not restrict calories and people have struggled to eat more than 2000-2200 calories even when allowed to eat as much as they can on these Diets. If you eat 600 mg, your body will produce 600 mg and if you eat 1200 mg body will produce none. This will enable the Big Pharma to tinker with the existing drugs a little and apply for a new patent or introduce a new drug soon and make a few more billions. But if you are dropping trouser sizes and moving into the inner holes on the belt then you perhaps are doing well.
Before we know it we believe it all, and we don’t even stop to question whether it even makes sense.
So, not only is the healthy fat being removed, but it is being replaced with harmful substitutes that wreak havoc on our bodies. In addition to protein (something our bodies need to ingest every since we cannot make it ourselves) red meat is an incredibly nutrient-dense source of B vitamins (specifically Vit B12), Vit D, Iron and other minerals.
Blood tests measure or estimate the cargo – the actual cholesterol but technically you cannot have a Cholesterol in the blood directly. So the human body will produce whatever Cholesterol is necessary whether you eat it or not. It also makes it easy to apply on bread (an olive spread is definitely more convenient compared to applying olive oil in liquid form on a slice of bread !!!). When we are in a fasted state our bodies undergo a process called autophagy, which in simple terms, is a cleaning process of waste products and damaged proteins in our cells. When it comes to wheat, the problems go much deeper, so not only is it a poor source of nutrients, but it actually hinders the absorption of other nutrients and damages our guts all at the same time. So, in the same way as eggs are pretty much a perfect food, grains are the antithesis of the perfect food. There are so many health conditions associated with eating grains that, no matter how cheap or convenient they may seem, it is not worth including them in the diet in my opinion.



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