Good and bad fats food list 2014,a healthy weight loss diet meal plan vegetarian,weight loss pills low caffeine,best easy ways to lose weight fast xls - Plans On 2016

01.02.2014
Generally if you increase your fat intake and decrease your carb intake, regardless of what type of carb or fat, you will lose weight and your health will improve. There are three types of fat based on their degree of saturation with hydrogen: saturated, monounsaturated and polyunsaturated fats. Most vegetable oils are high in polyunsaturated fats (this is bad, I’ll explain why in a bit), while most animal fats are high in saturated and monounsaturated fats (this is good). Because your tissues are made up mostly of saturated and monounsaturated fats, your body needs more of these two types of fat than it needs polyunsaturated fats. One of the problems with the modern western diet is we eat far too many polyunsaturated fats, and it’s reeking havoc in our bodies. Conventional wisdom makes saturated fats out to be 100% evil and to be avoided at all costs. Good saturated fats you can use for cooking include butter, ghee, coconut oil and palm oil.
Examples of oils that contain monounsaturated fat include olive oil, sesame oil, sunflower oil, flaxseed oil, corn oil, safflower oil and peanut oil. Monounsaturated fats are good for you, but it’s important to note that not all foods that contain monounsaturated fats are good for you.
PUFAs are missing more than one pair of hydrogen atoms, giving rise to more than one double bond. These fats should never be used in cooking, because they get oxidized and wreak havoc in your body, leading to obesity, inflammation and a wide range of different inflammatory disorders.
A high omega-6 to omega-3 ratio leads to inflammation, high blood pressure, depressed immune function, blood clots and sub-optimal brain function and development. Breakfast cereals, a staple in the western diet, are processed grains that are high in omega-6 fats.
The use of trans-fats is extremely widespread because they are so convenient and cost-effective at the same time. The trouble with natural saturated fats like coconut oil, butter and ghee, is they’re too damn expensive! The trouble however, is that the end result is not the same as a naturally occurring saturated fat.
Indeed trans-fats are known to lead to aggressive fat gain, heart disease diabetes and a multitude of inflammatory disorders, cancer and various other diseases. Remember though that when it comes to weight loss, refined carbs are much worse than trans-fats. At the end of the program, Naughton details another experiment where he eats the same stuff as in the first experiment, but he cuts out the trans-fats and replaces them with healthy oils like coconut oil.
When you do your shopping, one tip to know how much trans-fat there is in a food is to read the ingredient label and look for “shortening”, “hydrogenated” or “partially hydrogenated oil”.
Generally fats are present in almost all food groups except for a very negligible amount present in fruits and vegetables.
Body fat percentage of a healthy man  should be less than 24% for men and less than 30% for women. Subsequently, after spending many hours on the internet at the end, we found a person who certainly know what they are discussing thank you a lot many wonderful message.
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Foods which are high in fat have been demonised for years; a fact that seems to be encouraging poor food choices and feeding the growing problem of obesity and incidence of disease.
Obsessions with eating a low-fat diet means that people completely miss the fact that not all fats are the same and end up alienating fats which are so important for health that they even have an ‘essential’ tag at the beginning of their name! Essential fats like omega 3 and 6 found in oily fish, nuts, seeds and avocados are absolutely paramount to good health.
Low fat versions of natural foods are constantly popping up on the supermarket shelves, as a means of providing the ‘healthier’ option. Low fat and fat free alternatives of natural foods also lose out on all the fat-soluble vitamins and nutrients such as vitamin D and vitamin A which are essential for good health. Polyunsaturated fats are the really ‘good’ fats that you find in oily fish like salmon, mackerel and sardines.
It is ‘trans’ fats that are the ones to watch out for and eliminate entirely from your diet. Rather than cutting down on your overall fat intake, look at the types of fats that you are eating.


If you want to point an accusing finger at any food group, turn your attention to refined carbohydrates and sugars, and leave fats alone!
When it comes to butter, the best you can buy is butter from grass-fed animals like Kerrygold, or local. I believe palm oil is okay for us but its harvesting methods are often problematic for nature and animals.
I have already written about the benefits of coconut oil in a previous post and how you will want to eat it, use it as a make up remover or even a moisturizer.
BUT PLEASE BE AWARE – WHEN YOU START TO HEAR EVERYWHERE THAT BUTTER AND THE FATS ABOVE ARE GOOD FOR YOU, IT’S NOT JUST AS SIMPLE AS ADDING THESE TO YOUR MEALS IF YOU ARE EATING HIGH CARB FOODS WITH A LOT OF SUGAR, WHEAT, STARCH, ETC.
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DisclaimerAs the author of this blog, I have based my writings upon my own experiences, beliefs and extensive research regarding the topics covered in my blog.
Naturally solid fats tend to contain more SFAs, whereas liquid oils tend to contain more PUFAs. Of the PUFAs, there are 2 that are termed essential fatty acids (EFAs) – that is, the body cannot make them and therefore must take them in from the diet. The Government recommends that the balance of Omega 6 to Omega 3 fatty acids is no more than 5:1. You’ve got saturated and unsaturated fats, omega-3s and omega-6s, polyunsaturated and monounsaturated, long-chain and short-chain fats, and so on. The properties of a fat, and whether it’s healthy for you or not, depends on the chain-length of its fatty acids, and the degree of hydrogen saturation of its fatty acids. Olive oil for example, contains mostly monounsaturated fat with a small amount of polyunsaturated and saturated fat. Examples of non-animal fats that contain high levels of either saturated or monounsaturated fats include palm, olive and coconut oil.
But as I mentioned earlier in this article, saturated fats lead to neither heart disease nor obesity, and the studies suggest they are actually good for your heart and help you to lose weight. Other good sources of saturated fats include high fat cheeses, fatty cuts of meat, full-fat cream, and nuts and seeds.
As well as containing monounsaturated fat, the above oils also contain some level of polyunsaturated and saturated fats. Corn oil for example, contains just 25% monounsaturated fats, and a whooping 55% of the bad form of polyunsaturated fats (i.e.
Walk into any pharmacy or health store and you’ll see a wide selection of different omega-3 supplements. Grains are mostly composed of carbs, which is bad enough, but they also contain bad fats, which adds insult to injury. You can expect all processed carbs to contain far more omega-6s than omega-3s, but that should be the least of your worries when it comes to processed carbs. Grain-fed chickens as opposed to chickens that are fed fish or flax meal, produce eggs that are much higher in omega-6.
They are found in almost all processed foods, and in fried food prepared in fast-food outlets and restaurants. They decided to take the cheaper liquid unsaturated oils (usually vegetable oils), and try to saturate them using a chemical process (by adding hydrogen), so they’ll be solid at room temperature.
Unlike with Other types of nutrient that are known to be bad for you,  there is no safe upper limit for trans-fat consumption.
But the quality and quantity of fats decides wether your fat intake is doing good for you or its harmful.
Its easier to understand from the headline that bad fats are obviously bad for body and good fats are good. Quite to the contrary, fats – especially omega 3 fats – are required to fuel the body’s fat burning furnace, so fats actually help you lose weight and stay slim!
Ironically it is these very foods which could be contributing to weight gain and a whole spectrum of health problems.
Include plenty of essential fats, moderate levels of saturated fats and always opt for full-fat versions of natural foods including yoghurt, hummus and dairy products. Always buy Fair Trade and organic when it comes to palm oil, or just stick with butter and coconut oil.


If you have dry hair take a tiny bit on your fingertips and massage it into your hair to help combat the dryness. Olive oil is not as heat stable as butter and coconut oil so it’s much better used cold, and the same goes for avocado oil. What I’ll do is give you a quick primer on fats to help you get acquainted with the right types of fats for losing weight and improving your health. Lard is roughly half saturated fat and half monounsaturated, with a small amount of polyunsaturated fat as well. Monounsaturated fats with their single double bond, are fluid at room temperature, and tend to be solid or semi-solid when refrigerated.
Just because these oils are from vegetable sources, we assume they are healthy and good for us.
In the typical western diet, we not only consume too much PUFAs in general, we also consume too much of the wrong type of PUFAs. But the average American today consumes as much as 30 parts omega-6 and 1 part omega-3 (i.e.
Where vegetables are naturally high in omega-3s, vegetable oils are high in omega-6 because the harsh chemical process used to extract these oils, ends up destroying the vegetable’s naturally occurring omega-3 fats. Examples include margarine, pastries, shortening, biscuits, donuts, cakes, pies, crackers, bread, popcorn, and typical fast food choices like fried chicken, burgers and french fries. The result is a cheap, easily transportable, easily stored stable fat that doesn’t go rancid, and when it comes to deep frying, can be used over and over again.
However, unlike in naturally occurring unsaturated fats, the double bonds in trans-fats have a trans configuration. Even the slightest amount of trans-fat consumption is bad for you and this type of fat should be completely avoided.
I always tell my friends, family and clients that all foods which are available and edible have some or the other function in human body. If you get to see the food pyramid you will see the top most smallest portion of diet should be fats. Low-fat and fat-free versions of foods such as yoghurts extract the natural fatty acids and replace them with sugars and additives – which are the very substances which are stored as fat and make you want to eat more! But, if you want to eat chips once in a while I would buy chips with avocado oil before olive oil.
More importantly, being fully saturated with hydrogens means they are the most stable of the fats, and tend not to go rancid, even when heated. It’s found in fish, algae, plants and nuts, and it comes with numerous health benefits. When used in processed foods, trans-fats increase the storage life of products and can also enhance flavor and texture.
It is important to moderate your intake of saturated fats found in red meat and animal fats, but they are still important for health and should not be avoided. Hence it’s saturated fats you should be using for cooking, not polyunsaturated vegetable oils.
It naturally thins your blood, helping to improve circulation and improve your heart health, it helps fight inflammation, supports brain function, and eases depression and anxiety.
So how can these food manufacturers resist using something so cost-effective and convenient?
So when we take care of the calcium to keep bones healthy, water to keep body hydrated, Protein for wear and tear of the body, equally fats are also important to keep major organ insulated from physical injury and also for bone lubrication. So if fats taken above the recommended quantity its considered bad even if the quality of fat is good. In fact, red meat and butter are unrivalled sources of certain nutrients and constitute an integral part of a healthy diet. But one negative effect of the trans-fats in his diet was that his levels of good (HDL) cholesterol went down.



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