Good fats and carbs for weight loss,weight loss smoothie recipes dr oz,diet meal plan schedule - 2016 Feature

08.12.2014
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”. The truth is that the majority of nutrition researchers today agree that fats as a group are not bad, only certain types are.
So for example, soft drinks are bad because they contain no fiber, they spike blood sugar, and they are simple carbs in liquid form. This entry was posted in News and tagged Blood sugar, carbohydrates, carbs, Chicago Tribune, Dariush Mozaffarian, fiber, glycemic index, Harvard, label analysis, nutrition label, Starch, supermarket, Vegetable, Whole grain by Hemi Weingarten. While I think that is a fair point that foods are metabolized differently in a mixed meal, it still doesn’t mean that it is healthy to eat huge portions of carbs in one sitting, or that it is healthy for someone to drink a big gulp sized soda.
You can get your fiber from fruit and vegetables, and these together with animal protein sources are much more nutrient dense than grains.
You should refer to Robb Wolff, Michael Eades, Chris kresser, Loren Cordain and many other specialists on the web for scientific support on these claims.
Since the majority of calories on a ketogenic diet will come from dietary fats, choices should be made with digestive tolerance in mind. Saturated and monounsaturated fats such as butter, macadamia nuts, coconut oil, avocado and egg yolks are tolerated more easily by most people, and since they are more chemically stable, they are less inflammatory.
Berries (blueberries, strawberries, raspberries) can be enjoyed occasionally in small amounts, as they are the lowest in carbohydrate. Spices do have carbs, so be sure to count them if they are added to meals made using this low carb food list.
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. Carbohydrates, to remind you are one of the three macronutrients making up almost all foods, alongside with fat and protein. A tomato, on the other hand, has fiber, low glycemic index, and is a complex carb in its natural state.
Some carbs are still undecided because they may be good in some of the 4 criteria but bad in others. Some surprising sources for good carbs are beans and lentils (usually considered for their protein).
Pasta and bread fill in the blank is a MIXED MEAL and, unless you’re eating it for breakfast, is eaten in a fed state and therefore GI is irrelevant. Once you add fat (think butter, sour cream or olive oil), protein (fish, meat, beans, nuts) or fiber to a starchy food such as potatoes … bingo, you just lowered the glycemic index. Not only because of their very high glycemic index, but because they are very inflammatory.
Most people cannot tolerate eating a large amount of vegetable oil, mayonnaise or even olive oil over time.
Choose organic or grass fed animal foods and organic eggs if possible to minimize bacteria, antibiotic and steroid hormone intake.
Be aware that dairy proteins (whey and casein) are insulinogenic (meaning they cause an insulin spike) in the body, so if you having trouble losing weight or getting into ketosis, limit amounts or avoid. Cashews, pistachios and chestnuts are higher in carb, so track carefully to avoid going over carb limits.
However, if there is a desire for something sweet, these are the recommended choices for sweeteners. 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. Over the years both fats and carbs have been vilified and exonerated, to the point where it seems today there is no agreement in the scientific community on their health benefits. Since potatoes (and pasta and rice) are rarely eaten naked or solo, this is an important point.


The white grain is becoming more popular due to its lighter taste, texture and color (the bran is still used, but is almost colorless). All marks, brands and names belong to the respective companies and manufacturers and are used solely to identify the companies and products. And this is a good thing, since vegetable oils are high in polyunsaturated Omega-6 fatty acids. Over time, it will become a habit to add a source of fat to each meal.Avoid hydrogenated fats such as margarine to minimize trans fats intake.
These are higher in inflammatory Omega 6 fats, so limit amounts, and dona€™t heat them.85-90% dark chocolate can be used in small amounts, or use Chocoperfection low carb chocolate. Avoid the starchy vegetables such as corn, peas, potatoes, sweet potatoes, and most winter squash as they are much higher in carbs.
I also try to avoid products that have added whey protein because whey adds to the insulin spike.Heavy whipping creamFull fat sour cream (check labels for additives and fillers.
Sea salt is preferred over commercial salt, which is usually cut with some form of powdered dextrose. 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. But they have a high glycemic index despite their carb structure which is why they are hotly argued. Since you got this part of the article wrong, what other fallacies are you putting forth.  Do esearch, then write, please.
The Omega-6 fatty acids (found in nut oils, margarine, soybean oil, sunflower oil, safflower oil, corn oil, and canola oil) trigger inflammation within the body and they will make you sick if they are your only fat source. If you use vegetable oils (olive, canola, sunflower, safflower, soybean, flaxseed and sesame oils) choose "cold pressed." Keep cold pressed oils like almond and flaxseed refrigerated to avoid rancidity.
If you have concerns about this, please note that I have done research in the medical literature and I have looked at the studies which have been offered on sucralose (Splenda).I have yet to find a gold standard, clinically controlled human study which shows conclusively that sucralose causes human health issues.
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? Interestingly enough, sweet potatoes don’t spike blood sugar as much as white potatoes, despite their name. This list is by no means comprehensive, so if there is a green vegetable you like that is not on this low carb food list, feel free to include it. I don't like to propagate misinformation so I wait until there are definitive studies of negative effects before I condemn a product.
But one negative effect of the trans-fats in his diet was that his levels of good (HDL) cholesterol went down.
However, there are polyunsaturated fats which are essential and these are the Omega 6 and Omega 3 fats.
Use clean non-hydrogenated lard, beef tallow, coconut oil, ghee and olive oil for frying, since they have high smoke points. In my opinion, eating sugar, honey and other nutritive sweeteners has negative blood sugar effects which far surpass those which might be associated with using a small amount of Splenda, or any other non-nutritive sweetener.Having said that, I will also say that I offer information on this low carb food list about Splenda, just as I do on the other sugar substitutes, because everyone is different. Your intake of Omega 6 and Omega 3 types should be balanced, and you only need about a teaspoon a day.
Eating wild salmon, tuna and shellfish will provide balancing Omega 3 fatty acids and are important part of a low carb food list. I try to offer both pros and cons for each sweetener, with the idea that readers will use the product that suits them best.
If you don't like seafood, then consider taking small amounts of a fish or krill oil supplement for Omega 3s. Be aware that whey protein is insulinogenic (meaning it causes an insulin spike) in the body, so if you having trouble losing weight or getting into ketosis, limit amounts or avoid whey.



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