how fats affect your health and diet

healthy-fats

good fats, vs bad fats. Saturated fats vs. unsaturated fats. have you ever wondered about which is which? anyone even remotely trying to eat healthy these days has some task of trying to decipher the terms and jargon related to our intake of them, their sources, what to avoid and what to eat for health. It's enough to leave you flabbergasted. the important question are: how good or important are fatty acids to your health? What ones are bad? how do you identify one from the other?

let's take some time to examine some of the facts related to fats and their fatty acids.

What are fats?

fats are organic compounds composed of carbon, hydrogen and oxygen. they are a source of energy for those who consume them. they also provide a whopping 9 calories per gram (as opposed to protein and carbohydrates which provide only 4 calories per gram).

all fats are combinations of saturated and unsaturated fatty acids and are essential for proper functioning of the body. fats provide essential fatty acids which aren't produced by the body itself such as omegas 3 and 6.

the essential fatty acids found in omegas 3 and 6, are delivered to the body through linolenic, linoleic and oleic acid. they have many important functions such as controlling blood clotting and brain development as well as for reduction of inflammation.

What are the different types of fats?
there are four types of fats:

  • Saturated fats which are the biggest contributor to ldl (bad cholesterol). the “good cholesterol” hdl helps sweep the bad to the liver where it can be broken down and swept from the body. theses fats are usually solid at room temperature.
    Examples are: butter, cheese, milk, ice cream and fatty meats.
  • unsaturated fats lower cholesterol when used in place of saturated fats. but, they still have quite a few calories so, it is best to limit the use of them.
  • mono unsaturated fat – examples are olive oil, canola oil.
  • Polyunsaturated – fish, safflower, sunflower, corn and soybean oil.
  • trans fatty acids can increase the ldl(bad cholesterol) and decrease the hdl (good cholesterol). Examples are: donuts, french fries, cookies, crackers and margarine.

Partially hydrogenated (partly hard oils) example: margarine.

In summary

be careful of the quantities and types of oil consumed for better health. remember that fatty acids are essential to good health and functioning of the body. omegas 3, 6 and 9 are important in the functioning of the immune system, cardiovascular and nervous systems. Some examples of sources of “good fats” are: brazil nuts, walnuts, flaxseed oil, some dark green leafy vegetables and fish oils.

as always, continue to read the labels to make informed decisions about foods for you and your family.

great health and diet tips

healthy-diet-photo

It is without a doubt frustrating trying to lose weight without a quick weight loss diet plan. It is even more frustrating watching your efforts to keep the weight off go in vain pound by pound as the weight returns. the reason why this tends to happen is because many attempt to lose weight without a flexible diet regimen. for those who do use these diets and remain frustrated are probably confuse on how to follow it properly. this article is meant to show a step by step process of how to use an effective fat burning diet plan and make it as easy as possible for it to be a normal part your everyday routine. given this easy transition, it will allow you to attain a good amount of weight loss. use this quick weight loss diet guideline and it will help you reduce you weight and attain the level of fitness you've always wanted.

1. It is important to write down the number of calories you eat each day. doing this allows you to properly monitor the amount of calories you consume and how much you need to lessen that number of calories. yo can also compare this number to how much you burn in the when you work out. use the nutrition facts on the containers or the Internet to find the amount of calories of all foods or condiments you eat.

2. When your list is made, select the necessary foods and to remove or reduce the foods deemed unnecessary by your quick weight loss diet. It will become apparent that you really eat a great number of calories in tiny sums of food that you can easily remove from your diet. for instance instead of drinking that milk shake in the morning everyday you can reduce how often you drink it or remove it entirely. try to reduce your saturated fates and high sugars. doing this combined with your quick weight loss diet will accelerate the process of losing weight.

3. Substitute all of your foods that lead you to gain undesired weight with healthier foods. replace your drinks of soda with water or low fat beverages. Substitute all of your red meats, beef and pork with chicken(grilled chicken preferably) and fish as they are lean and low in fat. Never make the error of missing meals for the sake of reaching your goals with fat burning diet as this may lead to unhealthy consequences and imbalance

4. be wary of the size of your meals. reasonably lessen the amount you consume each meal. you will realize that your appetite will get used to the lowered amount of food you now consume.

5. remember drink water regularly. you can look up your body type on the Internet and determine how much water you should drink per day. Consider water to be very important in terms of weight loss and general health and weight loss. always include water in your fat burning diet.

6. remember that diet and exercise go hand in hand. It is not wise to do one with out the other. aerobics, running, walking should go in conjunction with a quick weight loss diet plan. this will without doubt accelerate the weight loss process.

7. Patience is key especially in the first few weeks of your diet. this is a process that you body of which your body has to adjust. you may gain weight in the beginning due to gains of muscle as you exercise seeing as muscle weighs more than fat. however as the diet process goes along you will gradually lose weight at a much quicker rate. be disciplined and keep to your diet. be persistent and always keep your motivation. a partner, coach or dietitian is recommended to maintain and strengthen inspiration and motivation throughout your exercise programs and your quick weight loss diet.

health and diet makeover

healthy-diet

We could all do with a bit of a make over when it comes to our health and diet. do you ever stop to listen to your body and what it is telling you. When was the last time you had a good look at yourself? are you always tired? does your hair, skin and nails look shocking? It could be that in trying to lose weight you are robbing your body of good nutrition. often thirst is mistaken for hunger so drink at least two liters of water every day.

a good idea is to drink a glass of water before you have a meal, it will help with digestion and and you will eat less. a craving for salt means that you need to increase your natural fat intake by eating a handful of nuts. a high protein and low fat diet interferes with your hormonal balance especially your thyroid which controls your appetite, weight and bowel functions. here are a few categories of unhealthy eaters.

the Junk food Junkie.

do you reach for a hamburger and chips for lunch or grab a piece of pizza for a snack. you can then classify as a junk food junkie. you do not have to cut junk food out completely but moderation is the key. try to limit your intake to one hundred and fifty calories or less a day. Portion controlled snacks like mini bags of chips, an ice cream sandwich or a mini sweet bar are fine. Keep healthy snacks within easy reach when the munchies set in. try an apple or a handful of nuts.

the meal Skipper.

If you are a meal skipper you are in dire need of a nutrition make over. Each time you eat you increase your metabolism. if you go for longer than 4 hours not eating your body will slow down and store fat instead of burning it up. If time is a factor you need to create fast meals that wont take you from your desk, children or the gym. Keep your car, desk and lunch box filled with fruit, nuts and yogurt that you can grab on the go. diet shakes and prepared meals are also quick and easy.

the fat free fanatic.

do you flee from fat? When you cut out all the fat in your diet your body will start to hoard body fat because you are not getting enough from your diet. you also tend to be more hungry and eat more fat free anything and eat too much of those things. When you add fat you feel fuller. to changed you need to add a slice of cheese to your sandwich or peanut butter instead of margarine. fat adds flavour to a meal.

the Carbohydrate Phobia.

If you break out into a sweat over carbohydrates, remember that carbohydrates are broken down into glucose which is your brains main source of fuel. When you cut carbohydrates your focus is off your energy is low and you tire easily. Eat smart and avoid cutting all carbohydrates from your diet as you will be losing out on all the vitamins, minerals and fiber plus the disease fighting antioxidants in fruit and vegetables. load up with whole grain bread and whole wheat pasta.

the Emotional Eater.

Stress makes you grab whatever you can to drown your sorrows. first of all you have to realize you are doing it. ask yourself if you are eating through hunger and not through emotion. you are so used to this habit and you need to replace the food craving for a more positive activity. Call a friend, go shopping or take the dog for a walk. you also need to keep a journal and note when and why you are reaching for a snack. this will uncover emotional eating patterns. to keep your moods on an even keel try to eat six small meals a day. Keep in mind that each meal should contain protein and high fiber carbohydrates because these give you a sense of fullness and keep your blood glucose and moods more constant.