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Everyone’s concerned about what to eat, and many are turning to low-fat diets as a way to curb their weight. It makes sense, right? It’s literally in the name, low fat. It will make you less fat! WRONG. You could actually gain weight by avoiding fat in favor of some sugary carb options. Here’s the important role fat plays in your diet.
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Following is the transcript of the video:
Maybe you’ve been pouring skim milk on your cereal and spritzing non-fat dressing on your salad for years.
But it turns out, eating fat won’t make you fat.
In fact, research shows that low-fat diets don’t seem to aid in weight loss or in reducing risk of disease compared to higher fat diets.
And all those refined carbs you’ve been eating to replace that fat might be the real issue.
To understand how fat can be healthy, it’s first helpful to understand what’s going on with carbs in your body.
When you eat a simple carbohydrate, like a slice of bread, enzymes in your saliva immediately start breaking that food down into sugar. That surge of sugar triggers a hormone called insulin, which tells your body to store available energy in the bloodstream in fat tissue and other forms.
And the later surge-crash makes you feel hungry, encouraging you to eat more.
But fats are another story.
Fat isn’t processed the same way as carbs. It can’t be broken down with saliva, or fully digested by stomach acid.
Instead, your small intestines, with the aid of bile secreted by your liver, break it down. This happens much later in the digestive process, so fat digestion is much slower.
The different fats interact with your hormones in complex ways that, unlike carbs, don’t cause a massive spike in insulin.
And good fats are really important for your body to function properly.
Monounsaturated fats can be found in olive oil and avocados. This good fat helps reduce inflammation and levels of LDL, or “bad” cholesterol in the blood.
Polyunsaturated fats in foods like sunflower seeds, walnuts, and fish also have significant health benefits. Fish oil, for example, consists of one type of polyunsaturated fat called omega-3 fatty acids — which have been found to decrease blood pressure, increase HDL or “good” cholesterol, and may also protect against heart disease.
But saturated fats found in red meat and dairy are a different story.
An extensive study found that replacing a small percentage of calories coming from saturated fats with calories from unsaturated fats reduced risk of death, heart disease, and a number of neurodegenerative diseases.
At the same time, studies show full fat dairy is healthier than reduced fat dairy.
One recent study found that drinking full-fat dairy was associated with lower risk of diabetes.
So while unsaturated fats are better, saturated fats aren’t entirely useless.
Not only are unsaturated fats essential for your body, avoiding them in the name of weight loss isn’t actually a helpful way to shed unwanted pounds.
A study by the Women’s Health Initiative assigned women to low-fat diets for eight years. They found the participants didn’t seem to gain protection against breast cancer, colorectal cancer, or cardiovascular disease. And their weights were generally the same as those of women following their usual diets.
And in the carb vs fat debate, an extensive 2017 study found no association between dietary fat and heart disease. In fact, the researchers found that high-carb diets were linked to a higher risk of death.
So, if studies show that fat doesn’t make us fat or increase our risk of heart disease… and carbs make us hungry and are linked to a higher risk of death, should we all just ditch carbs altogether?
Recent research seems to advocate a balanced diet that includes a combination of healthy fats and complex carbs.
Researchers found that diets high in fiber and low in refined grains, meat, and sugars resulted in less weight gain.
So what should you eat? The good news is that you can find healthy fats and complex carbs in a variety of tasty foods.
You can find unsaturated fats in fish, olives, nuts, and seeds, and still have a place on your plate for so-called “good carbs.”
Although you should probably avoid eating lots of refined carbs like white bread and rice.
Foods like sweet potatoes, raw apples, and legumes are a different story., though. These foods don’t cause the same sudden peaks in blood sugar.
And like healthy fats, they contribute to a balanced diet to keep your body running.
So go forth and toss some oil on that salad!
Basic Nutrition Guidelines For Body Builders
Don’t rush into a diet that is completely different than your usual way of eating. The trick to exercise is to make it as enjoyable as possible. To eat a healthy diet, you’ll need fresh foods.
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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.
Do you want to lose weight? Superfoods for weight loss are the best way through which you can have excess pounds on your body dealt with. There are a number of foods that you can adapt to lose weight. The use of super food for weight loss is something that has been in use for some time now. The first super food you can make use of is lean meat. Lean meat especially one gotten from birds such as ducks and chicken can be used in achieving weight loss. This meat is rich in proteins. It is also low in fats. It is a diet that will give you muscles the energy they need to lose excess fats.
People over 50 need to maintain good nutrition by ensuring they get enough vitamin D and calcium. This is because, as people age, their bones become more brittle. Calcium will help reduce bone loss, and vitamin D helps the bones absorb the calcium. People aged 50 and over should boost their calcium intake either via non-fat dairy products or through supplements.
Remember, two (2) persons who undertake the same diet or weight loss program may experience different weight loss results due to a number of factors including, body type, conditioning, metabolism and the body’s level of efficiency when burning fat.
Experts say that though basic principle of healthy diet is simple, most people are having a hard time sticking to it. Major reasons may include a super busy lifestyle, work that causes a lot of stress or even an environment that is not conducive to having a healthy diet.
If you would like to lose weight, getting enough sleep is one of the best things to do. According to researchers, lack of sleep can interfere with weight loss and cause you to overeat. This will have a negative effect on their weight.
Record your progress when you are trying to lose weight. Keep track of your weight on a daily basis and it will remind you of your goals. Regular weigh ins will help motivate you to achieve your goals quickly.
As well as providing a sensible diet, encourage your child to get regular exercise. Plan fun family activities such as trips to the beach, long walks, bike rides or a kick around with or ball? Get the whole family involved and do things on a regular basis.
You should definitely look into getting weight loss nutrition bars when you are trying to lose some weight. Studies are still going on to explore the health benefits of red wine. You want to start a business, you first write a business plan.
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