Good and bad fats in foods,eating 1000 calories a day how much weight can i lose,quick ways to lose weight yahoo answers uk,high carb low fat diet bad - For Begninners

14.08.2013
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”. April 11, 2014 by Austin Whipple 7 Comments Immediately when someone hears that something has fat in it they are completely turned away.
A lot of the type with saturated fats you will need to become the person that reads labels and finds out what exactly is in you’re eating. I recently looked at the fat content in nuts and was turned away but its good to know that they are actually good for you.
Learning Goal: You will be able to distinguish between good and bad fats in your foods by reading food labels and can determine if you reached the AHA recommended fat intake limit using a provided fat calculator.
To learn more about the chemical differences between the different types of fat, check out this TedEd video.
The American Heart Association recommends that less than 35% of the calories you eat be fats, or 56-78 grams a day.
Trans fats should be avoided, and you should try to eat less than 1 percent of your total daily calories as trans or less than 2 grams a day. You need this to determine the actual amount of fat you are eating since the label only tells how much fat is in one serving. So if you eat 15 cookies, and each serving is 3 cookies, you need to divide to determine the number of servings you ate.
Multiply the grams of total fat per serving by the number of servings to determine your fat intake. If you ate a sleeve of Oreo you already indulged in over half of your total fat for that day.
There are three sources of food energy (calories) and fats, along with protein and carbohydrates comprise them. If you’ve ever heard of the term bad cholesterol, or LDL, it’s a direct reference to saturated fats. Similar to proteins and amino acids which we refer to as building blocks, fatty acids are the building blocks of fat. All fat, including the fat you find in food, is made of a mixture of saturated and unsaturated fats. If you have high cholesterol, make these smart and delicious changes to your meals to satisfy your heart and your appetite.
The American Heart Association recommends that less than 7% of your daily calorie intake be from saturated fat, with less than 1% coming from trans fats.


Cholesterol intake should be less than 300 milligrams per day for people with healthy cholesterol levels.
If you have high cholesterol, start reading labels; it’s the only way you’ll ever know what you’re eating. Keep telling the brothers this BS bad fat stuff and they will keep dying in even greater numbers. 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. I always confuse saturated and unsaturated fat as to which one is good for you and which one is bad for you. These fats are have been shown to increase  the bad type of cholesterol (LDL) that is known for clogging arteries, which can increase your chances of heart attack or stroke.  These fats are more likely to be solid at room temperature, like butter. Without them our brains would not develop, our blood would not clot, and inflammation would run rampant all over our bodies. The number of missing hydrogen’s tells us if the fat is monounsaturated or polyunsaturated.
The majority of the fat a food contains determines its classification as saturated or unsaturated. Trans fats and hydrogenated fats are dietary fats created when processed; fattening ingredients like margarine and shortening are made. Cholesterol is actually a fat-like material that we get in our diet by eating chicken, beef, pork, eggs, and whole-milk dairy products—many of the same foods that contain saturated fats.
This unsaturated fat is found in healthy, cholesterol-lowering foods like flaxseeds, sunflower seeds and walnuts.
It’s a satisfying meat alternative for sandwiches and wraps, and a tasty topping for salads. But for those with high cholesterol, less than 200 milligrams of cholesterol should be your daily limit. Avoid saturated and trans fats as much as possible because your body doesn’t need them, and experiment with healthy recipes and exciting new flavors to satisfy your taste buds as you lower your cholesterol. 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. But the function of fats doesn’t stop there, they keep our skin and hair healthy as well as aiding in the absorption of certain vitamins and move them through the blood. Made by the liver and secreted by the gallbladder, bile can break the triglycerides into their components, fatty acids and glycerol, for absorption. This is an unhealthy fat found in animal products like beef, lamb, pork, butter, cheese, cream and other whole-milk dairy  products. Many processed foods, commercially prepared baked goods, and fried foods contain trans and hydrogenated fats, which when ingested lead to high cholesterol.
Limiting intake of foods with high cholesterol content boosts heart health and lowers cholesterol. You can also get this good fat in your diet by eating nuts (such as pecans, almonds and hazelnuts), seeds (including pumpkin and sesame) and avocados. Total fat consumption each day should be 25–35% of your total daily caloric intake or lower. 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. If you’re eating a lot of fried foods like fried chicken, foods with margarine, and commercial baked goods then you’re loaded with trans fats. You can bulk up on this good fat by eating fish two to three times a week; try great sources like salmon and mackerel.
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?
Always read labels for hydrogenated or partially hydrogenated oils make every attempt to avoid them or use them in moderation. Plant oils are also a good source of polyunsaturated fats (sunflower, corn and soybean oils). But one negative effect of the trans-fats in his diet was that his levels of good (HDL) cholesterol went down. Diets high in saturated fat have been linked to chronic disease, specifically, coronary heart disease and raising LDL (bad) cholesterol levels.
The Dietary Guidelines for Americans 2005 recommend consuming less than 10 percent of daily calories as saturated fat, while the American Heart Association advises to less than 7 percent.
This type of fat is found in certain high-fat cheeses and meat, whole-fat dairy products, and palm and coconut oil.Trans fats are fats that are created when manufacturers turn liquid oils into more solid fats like shortening and margarine.
Although small amounts of trans fats occur naturally in beef, lamb, and full-fat dairy products, most comes from processing liquid vegetable oil to become a solid fat. Similar to saturated fats, trans fats raises LDL cholesterol and increases the risk of heart disease. But unlike saturated fats, trans fats lower HDL (good) cholesterol and may do more damage to the body.
Polyunsaturated fats are also thought to help lower total and bad cholesterol, and often are a great source of omega-3 fatty acids.These good fats work by turning certain genes on and off, which regulates fats and carbohydrate metabolism, supporting the body’s anti-inflammatory response, and even changing the actual characteristics of cholesterol. Those from omega-6 fatty acids tend to increase inflammation, blood clotting, and cell proliferation, while those from omega-3 fatty acids decrease those functions.
These are the omega-3 fatty acids found in fish and are the immediately available end product fatty acids, which promote health among multiple organ systems.For this reason, the American Heart Association recommends eating 2 servings of fatty fish each week.
Supplements can offer a viable solution to the challenge of getting as much as needed.If supplements are the choice for your diet, make sure the product is a trustworthy. Look for high quality fish oil supplements with high purity and concentration, done with molecular distillation, and those that are third party tested. In her spare time, when she is not training for marathons or leading her crossfit classes, she studies environmental law and policy with a life-long goal of working in the non-profit sector.



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