There are basic facts you should know about fats. There are mainly two classes of fats; saturated fat, and unsaturated. Unsaturated fats are the polyunsaturated and monounsaturated. Some fats are dangerous, some are actually good for you.
When fats combine with protein in your body, they form a complex called Lipoproteins. We will look at these later in a broader view to see why some are desirable and some are not. First, letâ€™s look at the major kinds of fats.
Major Fat Facts
Saturated fat. These are fats to avoid in trying to stay healthy. The body has a tough time processing saturated fat. Saturated fat can raise cholesterol levels, which increases the risk of a heart attack.
For a healthy dieting plan, saturated fats must be reduced significantly from the diet. Sources of saturated fat are all forms of fat in animal flesh (meat), palm oil, etc.
Polyunsaturated fat facts. Polyunsaturated fat comes in two types: omega 6 and omega 3. Omega 6 comes mainly from vegetables, while omega 3 from oily fish. This type of fat is actually the healthy type and helps reduce cholesterol. So a small consumption is important for health.
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Monounsaturated fat facts. These fats are derived mainly from vegetables and are found in olive oil and almond oil. They have the ability to help reduce cholesterol levels.
Lipoproteins. These are fat-protein complexes thay play an important role in the development of heart attacks. There are two classes of these lipoproteins:
High Density and Low Density. High density lipoproteins reduce the chance of a heart disease. Low density lipoproteins increase the likelihood of heart disease. If the level of LDL is higher than that of HDL, the likelihood of a heart disease, stroke diabetes etc. is increased and vice versa.
Fats produce high levels of energy; your daily intake shouldn’t exceed 30% of your total calories. For example, an average daily intake of 2,000 calories should contain about 600 calories from fats. Every gram of fat you ingest gives out 9 calories. That leaves you with about 66.7g of fat per day. But for weight loss, it should be lower than that.
The bottom line fat facts: Try to get the good fats and avoid the bad. Achieve fat reduction by cutting down on fatty foods and eating more vegetables and fruits.
And if you’re still having difficulty fighting fat, consider a fat binder. We recommend the all-natural fat fighter, ProShapeRx.
ButterIS better. Butter gets its creamy yellow color from the substance beta-carotene, naturally occurring in milk.Â According to The Encyclopedia of Herbs, Spices, & Flavorings, in winter, when cows are fed on grain rather than grass, butter is sometimes less yellow than the butter made in spring and summer. For this reason, annatto may be added in small quantities byÂ some manufacturers to enhance the color.
Margarine, on the other hand,Â was originally a white substance with no food appeal. Manufacturers added yellow coloring before selling it to people to use in place of butter.
Have you ever really looked into the differences between margarine and butter? Do so and see why butter is better.
Both have the same amount of calories.
Butter is slightly higher in saturated fats at 8 grams;compared to 5 grams for margarine.
Eating margarine can increase heart disease in women by 53 percent over eating the same amount of butter. Source: A Harvard Medical Study.
Eating butter increases the absorption of many other nutrients in other foods.
Butter has many nutritional benefits where margarine has a few and only because they are added!
Butter tastes much better than margarine and it enhances the flavors of other foods.
Butter has been around for centuries where margarine has been around for less than 100 years.
Very high in trans fatty acids.
Triples risk of coronary heart disease.
Increases total cholesterol and LDL (this is the bad cholesterol) and lowers HDL cholesterol, (the good cholesterol)
Increases the risk of cancers up to five times.
Lowers quality of breast milk
Decreases immune response.
Decreases insulin response.
And here’s the most disturbing fact…
Margarine is but one molecule away from being plastic… and shares 27 ingredients with PAINT.
You see why butter is better?
These facts alone are enough to avoid margarine for life and anything else that is hydrogenated (this means hydrogen is added, changing the molecular structure of the substance).
Experiment and see for yourself: Open a tub of margarine and leave it open in your garage or shaded area. Within a couple of days you will notice a couple of things.
1)Â No flies, not even those pesky fruit flies will go near it (that should tell you something).
2)Â It does not rot or smell differently because it has no nutritional value. Nothing will grow on it. Even those teeny weeny microorganisms will not a find a home to grow. Why? Because it is akin to plastic.
Would you melt your Tupperware and spread that on your toast?
We’re about to share with you two powerful weight loss weapons. It is the coming together of fat burners and water.
A lot of people beginning a diet decide to go the jump start route and take fat burners. They rely on them to help knock those first few pounds off of their body. This is a smart way to go, because fat burners can definitely be very helpful in dropping pounds off that scale.
In addition, a good diet and an exercise schedule are always important to any weight loss program. But don’t underestimate the importance of water as a part of this diet.
A lot of people know they need water. They think they should be drinking more because they are exercising and going to be sweating a lot. But there are more reasons.
Weight Loss Weapons: Water has many benefits to the body when you are trying to lose weight.
Weight Loss. One of the jobs of water in our bodies is to flush out things that body doesn’t need. This can include the byproducts of fat that the body is breaking down.
Toxin Removal. From toxins that your body creates such as lactic acid from exercise to toxins that you take in from the food you eat and the air around you, your body is always trying to remove clear out built-up toxins.
Appetite Suppressant. When you drink water you fill up your stomach, which means that there is less room for food. Water acts as a natural appetite suppressant.
Health Protection. Having enough water in your system helps your body fight off germs and illness. The water flushes nasty toxins out of your body as soon as they try to take hold, increasing your immunity.
Delicious cheese, with all its wonderful variations and ways of using it; how does anyone cover all the wonders of cheese? I hale from Wisconsin. We are also known as cheeseÂ country. We could go on forever about cheese!
One of it’s main nutritional factors is calcium, as most of us are aware. But a factor many worry about is the fat content in cheese. But fat “is where its at” with cheese and reduced fat varieties abound.
The fat in cheese gives it the smooth texture we prefer. Cheeses that are the exceptions, like ricotta, Camembert and brie have higher water content and less fat. However; when too much fat is removed from cheese, it can give it an unpleasant, rubbery texture. Low fat cheeses do not have a long shelf life due to their increased water content. In truth, you are just paying for more water.
Did you know?
It takes eight pounds of milk to make one pound of cheese.
One ounce equals as much fat and protein as one cup of milk. It is a concentrated source of cholesterol and saturated fat. One ounce is one standard serving size.
Cheese in its natural state is the best for our health.
Chemicals are used to alter cheeses. These chemicals are also used for making cement, bleaching clothes, producing cosmetics and rust-proofing metals.
Tip: Prevent mold from forming on cheeses. Store cheeses in a sealed container with two lumps of sugar.
Nutty Fruit and Cheese Salad
Combine one-diced peach, 1-cup blueberries, one small diced apple, 2-ounces low fat Swiss cheese cubes and 1/2-ounce walnuts halves, chopped.
Quick Cheesy Breakfast Idea
Melt a slice of one of your favorite cheeses over a toasted bagel or English muffin for a quick, portable breakfast
Replacing mild Cheddar with sharp boosts the flavor enough so that you can cut the amount of full fat cheese called for in a recipe without losing flavor.
A Bite of Cheese History
Cheeses are mankind’s first and best fast food. Over time, they have been called a food of the gods.
Choose a cooking oil that is high in unsaturated fats. Some good choices are canola, corn, cottonseed, olive, peanut, safflower, soybean and sunflower oil.
Use soft (tub or squeeze) margarine with 0 grams of trans fat per serving. Check the Nutrition Facts label to be sure.
Try a slice of mashed avocado as a sandwich spread.
Add flair to your food with a dash of flavorful walnut or sesame oil.
Get essential fatty acids called omega-3s from fatty fish such as salmon, trout and herring.
Sprinkle a few sunflower seeds or chopped walnuts on your salad.
Savvy about Solid Fats
Use vegetable cooking oil or cooking spray instead of butter, stick margarine or shortening for cooking and baking.
Choose lean meats and skinless poultry. Trim away visible fat from meat before cooking and remove poultry skin.
When choosing milk, yogurt and cheese, go fat-free or low fat.
When you shop for baked goods such as cookies and crackers, check the Nutrition Facts label for products with 0 grams of trans fat per serving.
Cooking Oil Fascinating Fat Facts
Oils and solid fats both contain about 120 calories per tablespoon. So, although you need some oils for good health, donâ€™t overdo it.
Heart Healthy Fats. While olive oil may be known for containing heart healthy monounsaturated fatty acids, the same holds true for pork and beef. In fact, about half of the fat in pork and beef is monounsaturated fatty acid. Likewise, milk, cheese and yogurt products contain this heart healthy fatty acid as well.
Conjugated linoleic acid (CLA) is a special type of trans fat that may promote health. Small amounts are found naturally in milk products, lamb and beef. Research is showing that CLA may play a role in preventing diseases such as cancer, heart disease and diabetes.
A few plant oils, including coconut oil and palm kernel oil, are high in saturated fats, so are classified as solid fats.
You know it’s time to do something about your extra weight. You have been looking in the mirror for a while and have finally decided enough is enough! Sure, you know all the things you need to do to get back in shape like eat better and exercise. But why not get a little help with a fat burner and get your money’s worth at the same time?
One way to see extra results is to take fat burners. A fat burner is a supplement that will help your body increase its metabolic rate. This burns off more calories in your normal daily activities. But how do you choose the right one among the many fat burners?
If you have taken a look at all of the fat burners out there, you know there are dozens if not hundreds to choose from. How do you know which one will work for you? Let’s look at a couple of the traits you should make sure the fat burner has.
What to Watch for in Fat Burners
Metabolism Increase. You want to make sure that it is going to effectively do the job you need. The first part of the job is increasing your metabolism to make your body burn more fat. Read up on the fat burners you are considering to see how well they do this.
Help You Burn More Fat. The energy boost that you are going to get from a quality fat burner will help you to do even more to move your body on the right track.Â You will get a little extra exercise that will help you get rid of the fat all the faster! This is due to renewed energy levels.
Quality Product. You want to make sure you are getting a good, quality product. To this end, look for fat burners that are pharmacy quality. There is not as much oversight on fat burners as other supplements, so it really is buyer beware. By knowing that the item you are using is a pharmacy grade supplement, you can feel better about the quality.
Appetite Suppressant. In addition to helping you burn fat, you want to look for fat burners that can help you take in less fat. Some also have appetite suppressant qualities that will help you curb your appetite.
Results . You want to know what kind of results you will get from a fat burner. Look for ones that will give you results you want such as 2 to 5 lbs per week. Those that offer more weight loss than this could be dangerous.
Price. Price is always a consideration when it comes to buying fat burners. You need to get something quality but at a price you can handle. Consider the price per day when purchasing. You can do the simple math for a bottle of pills to sort this out. Those that are in the $2-$3 per day range are not much different than getting a cup of coffee. But those that are $4 or more a day are a little high and can put you out a lot of money at the end of the month.
You may also wish to consider Pro Shape RX for Weight Loss. The ProShapeRX weight loss system is one of the most effective and natural weight loss systems on the market today. This revolutionary product utilizes 100 percent natural ingredients in a formulation that works uniquely together to be more effective and fast acting than anything else you have ever tried to lose weight.
Trans fatty acids are dangerous and can cause health problems including heart disease and possibly even cancer. They donâ€™t help you get any leaner and can hinder your body’s fat-burning process. The trans fatty acids in hydrogenated oil are believed to raise bad blood cholesterol (LDL) even more than saturated fats.
The list of dangerous effects of trans fatty acids.
Fried Doughnuts. There’s that word fried again. Bad food for trans fatty acids!
Partially hydrogenated vegetable oils.
Refined vegetable oils.
Restrict foods made with partially hydrogenated oils as noted on labels. The higher those words appear in the ingredient list, the more trans fat. Half the fat of a cookie may be trans fat.Â Learn more at The Dangers of Trans Fat.
The most important thing to be aware of is not just the quantity of fat ingested but the quality. Much of the oils used in refined foods is of bad quality and actually increases the body ratio of fat.Â See more at The Skinny on Fat.
If you still can’t beat the fat, or your one of us whose body just seems to do everything wrong with ANY fat you ingest, check out our recommended all-natural product, ProShape RX.
Experts agree that a healthy diet involves eating a variety of foods and keeping your fat intake to 30-percent or less of your total calories. Easier said than done? We will take a look at how simple it really is. But first, a word about fat.
All fats contain nine calories per gram, more than twice the calories in proteins and carbohydrates. One teaspoon of fat contains about 45 calories.
But not all fats are created equal. Fats can come from both animals and plants. Animal sources of fat are found in meat, poultry, fish, whole-milk dairy products, egg yolks, butter and lard. Plant sources of fat are found in shortening, margarine, nuts and vegetable oils.
Hidden fats (fats you may not see) are found in meat, poultry, fish, nuts and whole-milk dairy products, as well as in prepared foods and bakery products.
Unsaturated fats primarily come from plant sources.
Unsaturated fats are liquid at room temperature (unlike saturated fats, which usually are hard).
Polyunsaturated fat is found in oils such as corn, sunflower, safflower, soybean and cottonseed. These oils, and foods made with them, tend to lower cholesterol levels when used in place of saturated fats in your diet.
Monounsaturated fat is found in oils such as canola, peanut and olive. Foods rich in monounsaturated fat also may promote heart health.
Saturated fat comes from animal sources, such as fatty red meats. It also can be found in plant sources.
Tropical oils such as palm, coconut and palm-kernel oils are vegetable-derived and found in many processed foods. Especially commercially baked cookies, crackers and snack items. These oils are more saturated than lard.
High consumption of saturated fat is a major risk factor for the development of heart disease and certain types of cancer.
Trans Fatty Acids
Trans fatty acids may increase the risk of heart disease. Trans fat results when polyunsaturated oil is partially hydrogenated in order to make it into stick margarine or solid shortening in a can. The bulk of trans fatty acids in the typical American diet are found in hydrogenated oils (used in crackers, baked goods, cereals and breads); fast foods such as French fries, fried fish and onion rings and margarine, especially stick margarine.
Recently, some researchers have suggested that we should eat butter instead of margarine. Butter does not contain trans fatty acids. However, butter is saturated fat and does contain cholesterol. Both may increase your risk of heart disease, but since butter is all natural go with the real thing. Most margarine is made from vegetable fat and provides no dietary cholesterol. The more liquid the margarine (tub or liquid forms) the less hydrogenated it is and the less trans fatty acids it contains. Some margarine contains no trans fatty acids.
The American Heart Association recommends that consumers follow these tips.
Use naturally occurring, non-hydrogenated oil such as canola or olive oil when possible.
Look for processed foods made with non-hydrogenated oil rather than hydrogenated or saturated fat.
If using margarine as a substitute for butter, choose soft margarine (liquid or tub varieties) over harder, stick forms. Shop for margarine with no trans fatty acids, no more than two grams of saturated fat per tablespoon and with water or liquid vegetable oil as the first ingredient.
French fries, donuts, cookies and crackers are examples of foods that usually are high in trans fatty acids.
What About Cholesterol?
Cholesterol is not the same as fat. Cholesterol is a waxy substance produced by animals that is found only in foods that come from animals. Sources of cholesterol include whole milk, dairy products, fatty meat, poultry, fish, butter, and lard and egg yolks.
Eating dietary cholesterol may raise blood cholesterol levels. However, the body also makes cholesterol when a person eats foods that are high in saturated fat. Saturated fat often is found in the very same foods as cholesterol. Remember that a diet high in saturated fats leads to high blood cholesterol, which is a major risk factor for heart disease and some cancers.
To control your cholesterol, get a cholesterol screening, eat foods low in saturated fat and cholesterol, maintain a healthy weight, exercise regularly and follow all your healthcare professional’s recommendations, including what level s/he thinks is healthy.
So…How Much Fat Do I Need?
It is not desirable to eliminate all fat from your diet. Fat helps maintain healthy skin and hair. It helps your body digest and absorb fat-soluble vitamins (such as A, D, K and E). It also regulates cholesterol levels and stores the body’s excess calories.
Eating too much fat, especially saturated, can be a health problem. But how much is too much? Fat requirements are based on calorie needs. It is recommended that you get no more than 30-percent of your daily calories from fat. You can determine your calorie needs by multiplying your desired weight by 12 (multiply by 10 if you are trying to lose weight). Most moderately active women need between 1,800 and 2,000 calories. Most average men between 2,200 and 2,400 calories.
Your calorie needs depend on your age, sex, and overall body size and activity level. You are taking in the right amount of calories to match your amount of activity when your weight is maintained at a healthy level. Consuming too many calories or getting too little physical activity will cause weight gain. You may become overweight.
Determine Your Fat Intake
To determine your desired intake, drop the last “0” from your calorie intake and divide by three. For example, if you determine your calorie needs to be 1,800, dropping the last “0” gives you 180. 180 divided by 3 = 60. A person eating 1,800 calories a day needs no more than 60 grams of fat (per day) to stay healthy.
* These items are called oils because they come from plant sources. Even though they are called oils, they are considered to be solid fats because they are high in saturated or trans fatty acids.
Saturated fats are found in animal foods, as well as many baked goods such as pastries, cookies and pies. Most of them raise both badÂ and good cholesterol. However, not all saturated fats act the same. An example of a saturated fatty acid that does not affect blood cholesterolÂ is stearic acid. It is found in meat and chocolate.
Trans fats raise bad cholesterol but have no effect on good cholesterol. There are two types. Man made and naturally occurring. Man-made trans fatty acids found in snack foods and baked goods such as cookies, crackers, donuts, pastries and croissants. They act very differently than those that occur naturally in low amounts in meat, dairy products, cabbage and peas.
While man-made trans fatty acids have been found to increase the risk of heart disease, naturally occurring trans fatty acids, such as conjugated linoleic acid (CLA), have been shown to have heart healthy and cancer protective benefits and may reduce the risk of diabetes.
Slow down on the solid fats and moderate intake.
Get back in the kitchen and cook your own meals and bake your own sweet treats. You can control every single ingredient this way. And there is much you can do to cut out these unwanted ingredients. Without cutting out flavor. See our online ebook Eating, Cooking and Baking for Weight Loss for suggestions and ideas.
Dr. Udo Erasmus, the worldâ€™s #1 expert on dietary fats, says:
â€œThere are fats that heal and fats that kill.â€
Adding the wrong kind of fats can:
Increase your blood cholesterol.
Clog your arteries.
Increase fat storage.
Wreak havoc in your body.
Adding the right kind of fats can:
Increase your energy.
Increase fat burning.
Increase muscle-building hormones.
Improve insulin function.
Improve skin texture.
Strengthen your joints.
Miraculous benefits can be obtained by eating small amounts of food or oil rich in the healthy “good fats.”
Fat Phobia Fever
During the 80s and early 90s, the media pounded us with the message that fat was bad. No distinction was made between good fats bad fats. The message was cut and dried; â€œFat is bad and fat makes you fat.â€ This opened the doors to a whole new industry. You know it! The fat free and reduced fat varieties of foods. If a label said fat free the manufacturer made a fortune. Items like Fat Free Snackwells and Entemann’s fat free cakes flew off the shelves as soon as they were stocked. Many of us were brainwashed and still carry with us a notion that good fat bad fat equals BAD fat. No matter what.
The Good Fats Bad Fats Fad Fails
All of this was supposedly for the “public good”; however, the public achieved no good from it. Only manufacturers and pharmaceuticals did. Even though the consumption of dietary fat decreased dramatically, obesity problems continue to rise and still havenâ€™t stopped.
According to the National Center for Health Statistics, there are more overweight people than ever before! One of the reasons for this is many of us replaced fat with refined sugars and carbohydrates that weren’t exactly “healthy”. When you eat a lot of sugar or if you eat more calories than you burn, it doesnâ€™t matter how little fat you eat. Youâ€™re still going to gain weight! Back to bad fats good fats, same thing.
What to Do
Sugar and processed carbohydrates are more responsible for disease and obesity in our society today than any other single factor. Replacing fat with sugar is going from the frying pan into the fire. Eating a mildly calorie restricted diet low in refined sugar and bad fats is they key to decreasing your body fat.
You see, without fat in your diet, thereâ€™s nothing to slow the absorption of carbohydrates into the bloodstream. The result is a huge blood sugar and insulin spike. One of the secrets of fat loss is insulin management. A seesaw cycle of blood sugar and insulin ups and downs contributes to fat storage and disease. Eating fat-free, high sugar food makes this up and down cycle worse and can eventually create a diabetes-like condition in the body.