Fats! Healthy begins with knowledge!

 

fat

In this post you will learn; what are fat cells, what are the types of fats, some good fat foods, and a Fitness Tip.

Fat is your body’s way of storing energy .  They are very versatile and inside a fat cell are lipids.  They expand 100’s of times their own size.  They do have limits; they can only expand so much.  When they do reach their limit; they just duplicate themselves and create a twin.  Now you just double the amount of Fat Cells.  The worst part, they never go away.  Fat cells will always remain even after burning the fats.  They are also active releasing fatty acids that impact your body negatively.  Ever hear of diabetes or heart disease.

Now your body does require fats.  Fats are high in calories, about 9 per gram.  This is twice as much as protein or carbs.  Since fats also take longer for your body to burn, you can control an appetite with regulating your fats.  Besides lipids fat cells also store vitamins such as A, D, E, K for when your body needs them.  The fats also helps create testosterone, for building muscle.  The Abs Diet references a study by the International Journal of Obesity.  Study lasted 18 months and had two study groups.  One group was given a low fat-diet, and the other a diet higher in fat.  20% daily intake to 35% daily intake respectively, over the 18 months the higher fat diet group loss more weight.

Types of Fats

Fats are classified into two groups, saturated fats and unsaturated fats.  The classification is based on the hydrogen content in each Fats.  You can determine the type of fat by looking at the fat in room temperature.  Olive Oil is unsaturated and liquid at room temperature.  Margarine, which is fused with hydrogen, is solid at room temperature.

Saturated fats are natural and commonly found in animal products.  The ribeye steak you had for dinner or the milk you had for breakfast.  Both of these have saturated fats. Saturated fats contain 13 fatty acids (Mes Health Big Book of Nutrition).  3 of the acids (Stearic acid, lauric acid, and palmitic aicd) make up most of saturated fats.  Some studies show that these fats impact bad cholesterol LDL.

Trans Fats are the other saturated fats.  Trans fats are man-made.  Trans stands for transformed.  Hydrogen is chemically added to natural fats creating trans fats. These fats increase the shelf life of products and give a better snap and taste.  They are not natural making it hard for your body to burn.  Word of advice, eliminate these fats from your diet.  Also look for anything saying hydrogenated or partially hydrogenated on the nutrition label of your foods.  The front of the product may say NO TRANS FAT; however, that doesn’t mean that it doesn’t have trans fat.  Food that has less than .5 grams of trans fat per serving is listed as NO TRANS FAT.  However after several servings you may have eaten several grams of trans fat.

Lesson here – remove Trans Fats minimize saturated fats.

Unsaturated Fats

Healthy Fats
Healthy Fats

Polyunsaturated and Monounsaturated are the unsaturated fats.  Both these fats have show they help burn fat and control appetite.  Polyunsaturated fats are your omega 3 and omega 6 fatty acids.  There are plenty of supplements for these; however, eating fish is your best bet.  Salmon and tuna have tons of omega fatty acids.  Monounsaturated fats have the least amount of hydrogen and found in plenty of plants, nuts, olive oil, and legumes.  Meals high in monounsaturated fats start burning fat 5 hours after your meal which is quicker than meals high in saturated fats.  Monounsaturated fats also help burn fat and give the full filling longer than polyunsaturated fats.

Lesson – always eat unsaturated fats over saturated and if you can eat Monounsaturated fats over polyunsaturated fats.

Good Fats Good Food!

3 foods high in monounsaturated fats that are great for you; Avocados, olive oil, and almonds.  These foods eaten on a balance diet can lower weight and decrease chances of diseases cause by high fat diets.  Avocados also help regulate insulin which helps spike in sugars and impact from diabetes.  Currently I eat one of these 3 every day.

Fitness – workout tips to burn fats not muscle

Common cardio is about carrying momentum.  When running or on the elliptical; your body is not using much muscle.  Therefore your body burns muscle.  You have seen people that lose weight and just look weak. Then 6 months later they gain it back.  This is because they burned muscle and keep their fat.  Then gain more fat back later.  So how do you burn fat and not muscle.  Do the elliptical for 20 minutes.  Then switch to the treadmill.  When on the treadmill set the incline to 8-10% and speed at 2.5-3.2.  Do this for 15 to 20 minutes.  Elliptical burns carbs; then walking on an incline isolates the muscles in your legs and core.  Since your body is using muscle it has to now burn fat.  The key is to make sure you walk standing tall to isolate the muscles in your core and engage the muscles in your legs.

Do you have a favorite good fat food or fitness tip? Leave a comment

 

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