What Are Healthy Fats? – Explained By Dr. Balduzzi
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Fat is one of the main macronutrients in our diet and is the most calorie-dense of the 3, having 9 calories per gram against 4 calories each for both Protein and Carbohydrates. This is essentially why fat is often classed as the enemy when it comes to what foods you should eat. The problem with this is that fat is essential for your general wellbeing and for many natural functions.
Fat helps with hormone production, it keeps your body lubricated, and it gives you the energy to do all the things you love to do, like move, workout, play with your family, and a whole lot more. If you cut too much fat out of your diet, you will be harming yourself as much as if you overeat it. Ideally, your fat intake should be between 20-35% of your total calories. This should predominantly come from healthy fat sources.
**What Are Healthy Fats?
Healthy fats are those fats the help with the natural functions I have highlighted above and that I discuss in this video, without causing issues within your body. Healthy fat foods are things like Fish (especially oily fish like wild salmon and sardines), Avocados, Nuts, and Seeds. Particular oils are also beneficial, such as Extra Virgin Olive Oil, Virgin Coconut Oil, and Avocado Oil.
Working these into your diet, in good portions to give you the recommended 20-35% of total calorie intake, can be made easy by following simple portion guidelines.
**What Fats Should I Avoid?
On the flip side of healthy fats are the bad fats that you should avoid to help your healthy eating plan be a success. These are generally processed fats like Canola Oil, Vegetable Oils, Corn Syrup, and Fried Foods. Anything that contains Trans Fats should be avoided like the plague. There are plenty of healthy fats you can use instead.
Saturated Fat is another type of fat that many people will tell you to avoid. In fact, this should be limited, rather than avoided. You will have some saturated fat in a good cut of grass-fed beef, but the good protein you’re getting from it far outweighs the small amount of saturated fat. If you’re sensible with the amount you have each week, you’ll be fine.
**How Do I Implement This Into My Diet?
As I’ve mentioned above, your calorie intake for healthy fats should be between 20-35%. Where you fall in this range will be determined by what types of healthy fat foods you currently like to eat. If you’re more plant-based, your fat intake will likely be at the lower end of the range. If you enjoy meats, you’re more likely to be at the higher end.
So, think about what you already eat and plan your daily eating plan to fit within this range using the healthiest sources of fats you can. Take the ideas of foods I’ve given above and inside this video to pick out the best ones for you.
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Wishing you every success on your journey.
Your friends here at the FFP,
-Dr. Balduzzi + The Men’s Health Experts @ The Fit Father Project
**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.
Nutrition Advice – When You Want To Lose Weight
Plan and chart your nutrition for the week (you’re far less likely to stray this way). Incorporating larger amounts can help you achieve truly shiny hair. Someone who has good nutrition is easy to identify.
How To Use A Nutrition Counter To Your Advantage
If you have been eating fast food for years, you must be used to the taste and crave unhealthy items. When it’s tender, puree it and add spices to your liking. Variety is an important component of any diet plan.
Nutrition…..When first starting out with a program such as P90x, Insanity, Turbo Fire or any other top sellers at Beachbody, the one thing that people always seem to struggle with is nutrition. Nutrition is the key to getting absolutely GREAT results. One thing that the people who got the best results from these programs have in common is that they had their nutrition locked down and they NEVER had a cheat meal during their 60 or 90 day challenge.
Proper nutrition means eating foods that are high in calcium. Dairy products, leafy greens, beans, soy milk, sardines, and nuts are examples of such foods. Your teeth and bones will need calcium to be healthy. Osteoporosis is often linked to a calcium deficiency, which is another reason to make sure you take in plenty of calcium. This is a very painful disease that causes your bones to become soft.
Join a program. weight loss groups are popular for more than just their diet plans. They help people to form a community with other people who have the same goals. This extended support network is great for making weight loss more exciting – having someone with whom you can share your excitement. It is also a great way to talk through some of the issues that you might be experiencing with your weight loss program. Support is crucial when you are attempting to make major lifestyle changes.
So what is bad for us and what constitutes an unhealthy healthy diet? To begin with, all that pre-prepared food from the freezers of the supermarket should not be gracing your fridge. Ready meals and most frozen food is jam packed with salt, sugar and fat. Takeaways and fast food chains all sell food that is filled with unhealthy ingredients and is laden with salt and sugar which is what makes it taste so good. Sweets and snacks such as chocolate, crisps, cakes and biscuits are certainly no good in large amounts. All contain high levels of salt, sugar and fat which will lead to many health problems. Of course eating these foods once in a while is fine but consuming them every day is a recipe for weight gain and health issues.
Snubbing Bad Foods – carbs are just one of the foods that have been demonized, but if you take them out of your diet, you could pay a nutritional price. The U.S. government’s food pyramid calls for half of your grains being whole grain. You don’t want to cut carbs, or other such foods entirely from your diet. Remember, balance is key.
Choose your dairy products carefully. While dairy products provide many nutrients including calcium, potassium, vitamin D and protein, you should choose low-fat or fat-free products. Drink skim or low-fat milk, as this cuts the calories, but doesn’t reduce the nutrients. If you are lactose intolerant, you can try lactose-free milk or soy milk. Many cheeses are high in saturated fat, so opt for a reduced-fat version.
These are just a few simple, natural tips to prevent Obesity, Diabetes and stress in your life. Stress is the number one factor in many diseases it is important for us to learn about ways to avoid what makes us sick. All of us need to be taught about the correct nutrition for your individual Constitution, about the timing of food and the quality.
Based on this, you can construct a diet of your own and analyze what works best for you. Losing weight can also give you more energy and improve your quality of life. If you find avocados not your choice, you can opt for apples.
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