Good fat food sources zinc,how to lose weight in 5 days with green tea,low fat and low sodium diet recipes 600,weight loss support sites free - Easy Way

29.01.2016
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”. Many people think the amount of fat you eat is directly related to how much fat your body gains. As long as you eat fewer calories and remember that fat has more calories per gram, you shouldn't see any difference in your weight.
Most people try to cut saturated fats (some types of which are linked to higher risk of heart disease) out of their diets, but not all fats are created equal. Not just for guacamole anymore, avocados are a great natural source of monounsaturated fats, which help lower total and LDL cholesterol. Along with eating the whole version of olives, you can also take advantage of their healthy goodness by switching your kitchen oil to olive oil. A favorite in countries like Japan and Hawaii, edamame is an immature soybean, picked prior to the plant’s hardening stage.
A study published in the March issue of the American Journal of Clinical Nutrition found that a diet that substituted meat with soy products, and ate fiber, almonds and plant sterol-enriched margarine, lowered cholesterol in a third of the study’s participants. A staple at ballparks from small town t-ball games to the professional stadiums, sunflower seeds are a nutritious, convenient snack.
Despite being comprised mostly of saturated fats, coconut oil is a healthy fat you can enjoy. With our families' poor cholesterol history, one of the first things our nutritionist did was educate us on the types of fats in food.


Now you may be thinking 'some of the foods with good fats have bad fats in them too', well you are correct and this is where you need to start reading the labels.
After being introduced to the concept of organic foods I became a little overwhelmed with all the issues and controversies surrounding our food and overall health.
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. There are healthy fats out there that make good additions to your plate, even saturated fats.
It may also help increase the absorption of specific carotenoids--chemicals that promote heart and eye health.
There are 166 calories in an ounce of nuts and 94 calories in a tablespoon of peanut butter.
Add them to vegetable and fruit salads, include them in rice and spread peanut butter on fruit. Great for cooking and salad dressings, olive oil shares the same health benefits as the whole version.
The saturated fat in this oil is comprised of medium-chain triglycerides, which the body can easily digest and convert to energy. Flaxseed features ALA (Alpha Linolenic Acid), an essential fatty acid that has been shown to promote cardiovascular health. 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. The most common healthy fats are found mainly in plants and fish: monounsaturated fats, polyunsaturated fats, omega-3 fatty acids and omega-6 fatty acids. I personally consume a high fat diet, but don't worry about it because I know that the right fats actually benefit my health. The good news is that even though peanut and peanut products are high in calories, people who eat them regularly have been shown to have a lower body mass index and lower cholesterol than those who didn’t eat peanuts. These protective compounds have several health benefits, including promoting a healthy cardiovascular system.
Preliminary research shows consuming two tablespoons of olive oil a day may reduce the risk of coronary heart disease. They are one of the few plant sources of healthy omega-3 fats, which support so many areas of health—including the heart, joints and brain. Because our bodies cannot make linoleic acid on their own, we must acquire it from food sources. Flaxseeds are also a source of lignans, a type of fiber that has some estrogen-like effects. 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. Peanuts also deliver beta-sitosterol, a plant chemical that helps maintain healthy cholesterol.
When shopping, choose the extra virgin varieties of olive oil because they contain the highest levels of phenolic compounds.
One small handful of walnuts delivers 2.6 grams of omega-3 fats, which is more than the minimal amount recommended by the Institute of Medicine.
This type of fat, found in plant-based foods, supports healthy cholesterol levels, which in turn helps promote a healthy cardiovascular system. With a nutty flavor, flaxseed also makes a great-tasting addition to baked goods, yogurts, cereals and smoothies. 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? In one study, women with higher intakes of linoleic acid had a 23% lower risk of heart disease than women who had lower intakes. But one negative effect of the trans-fats in his diet was that his levels of good (HDL) cholesterol went down. Sunflower seeds are also a natural source of vitamin E, a fat soluble antioxidant that benefits several areas of health including cell membranes, brain and heart health.



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