With our nutrition and fitness guides you will improve your health and become stronger easily. Many of us have heard the term saturated fats, but we may not understand exactly what saturated fats are, or how they work exactly. The first thing that you should know is that saturated and unsaturated fats are found in quite a few different foods and that they are completely different.
Since we know that too much saturated fat can raise your cholesterol and put you at risk for heart problems, the question then becomes how much saturated fat is safe to eat? The fact is, it is impossible to avoid having fat in our diet, but most people eat far too much fat, and when they do it is normally the saturated fats cause spikes in cholesterol and heart problems later in life. While reducing the amount of unhealthy fat that you eat is important if you want to see your body fat being drop like a stone, at the same time it’s important that you don’t neglect healthy fats.
Healthy fats are critical to overall good health as they help to keep your hunger levels down, your energy levels high, and help to maintain proper hormonal levels in the body. Those who shun all fats will also often find that their diet provides very little satiety, as fat is the slowest nutrient to break down. That said, let’s take a closer look at four healthy fats that you should consider adding into your meal plan. MCT is a quick energy source and if you use it early in the day without ingesting carbohydrate it is very difficult to store any of it as body fat.
This will give you a burst of energy and no mental fuzziness commonly associated with a carb heavy breakfast. Coconut oil can also help you burn more body fat and MCT has been shown to be a powerful stimulator of the brain.
It also contains Lauric Acid which has been shown to kill fungi and bacteria which allows you to fight infections. Walnuts provide a quick and easy way to get this nutrient in and will also help to stop hunger quickly. Almond butter contains less sugar than commercial peanut butters but will still offer you all the great healthy fats that your body needs. In the picture at the start of the article I understand the benefits of the fats in the seafood, nuts, coconut and Avacado, but I was surprised to see the cheese included in the picture.
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Rich in fibre, vitamin K, potassium and heart-protective folate, avocados have many health benefits. Many people harbour the misconception that fats should be completely avoided when you are trying to lose some extra pounds.


A research conducted by University of Purdue has found that though almonds are rich in calories, they do not contribute to belly fat. When you talk about weight loss, most people would suggest you to avoid bananas as they are fattening. Apples are perhaps the most widely studied fruit, and the results of research into their benefits have been extremely positive. When breastfeeding becomes the domain of billboards, it might not actually help to normalise it. Perth parents who lost their three children when the Malaysian plane crashed have been given a new reason to hope.
Nut Butters are a delicious way to get fiber, protein, anti-oxidants, vitamins, and minerals.
Sunflower seeds have selenium (cancer fighting agent), magnesium, Vitamin E, and anti-oxidants that help decrease heart disease and Type 2 Diabetes. While we have been told to avoid saturated fats, most of us don’t know why and moreover, whether unsaturated fats should be avoided as well. The exact amount depends upon the calories that you eat, but most experts agree that less than 10% of your calories should come from saturated fats. That includes the ten percent from saturated fats previously discussed, so you can make up the difference with unsaturated fats, above the saturated fats that you eat, to a maximum of thirty percent.
Try to stick to the recommended amounts of saturated and unsaturated fats and you will be thankful for it later on, as well as being on your way to creating healthy eating habits that will do much more than keep cholesterol in line. If you can get these in place, you can feel good about doing something positive for your body. Coconut is high in a fat type known as MCT oil and it gets about 65% of its total fat calories from this type of fat. Walnuts are a great source of omega fats, which is something that most of us are lacking right now. Salmon is not only a good source of protein, but also healthy fats as well, making it a nutrient powerhouse. Our diets are generally off balance in Omega3’s to Omega 6’s and eating salmon will help correct this.
Almond butter is not only a healthy source of fat it is also high in Vitamin E, Magnesium and Iron giving it a double benefit. Cheese is on of my favorites but I always thought it was regarded as one of the worst things you could eat as far as fitness is concerned.
They may help keep cholesterol down, reduce the risk of heart disease, and macular degeneration, a leading cause of blindness.


It contains papain (an enzyme), which helps to break down food faster, flattens your belly and reduces bloating. But, olive oil contains a chemical called oleic acid, which breaks down excessive fat in the body. Oats are not only filling, but they also provide your body with energy that is released slowly throughout the day. The most recent evidence (and excitement!) focuses on apples’ phytonutrient compounds, including quercetin, catechins, phlorizin and chlorogenic acid—powerful antioxidants. Here is some information on the differences between saturated fats and unsaturated fats and how you should use them. For instance, on a 2000 calorie per day diet, 200 of your calories should be coming from products that have saturated fat.
That means, for a 2000 calorie per day diet, you should be getting 600 calories or less from fats, and 200 or less or those should be from saturated fats. Omega fats are essential for fending off disease, promoting a healthy brain and heart, and for increasing insulin sensitivity.
Wild caught is much better for you as it is actually caught from the ocean and not raised on a farm and loaded with all kinds of stuff you do not need or want. You can keep your calories in check by eating fewer carbohydrates in the day if this is a concern for you. Tomatoes reduce water retention in the body, and also help in the production of leptin (a type of protein), which is responsible for regulating your appetite as well as your metabolism.
If you were to figure it out in grams, you can assume 1 gram of fat for each 10 calories, so on a 2000 calorie per day diet, around 20 grams should be your maximum. They are also rich in fibre, which keeps you satiated for a longer time, thus curbing your cravings. Unsaturated fats are heart healthy and can lower LDL cholesterol and raise HDL cholesterol.
The only remedy to cure water retention in the body is to increase fluid intake in your diet.



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Comments

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