Fats are quite a confusing concept for the health-conscious. There are some fats which are good for you and others that are really harmful. So, how do you weed out the bad from the good? Let's find out!
Saturated fat isn't as bad as you think it is There are worse things than saturated fats, and they come to you in the form of sugar and refined carbs. While it is true that the consumption of certain saturated fats needs to be limited, replacing them with sugar or refined starch is just as bad. An example for this would be swapping butter with jam on your breakfast toast. Replacing saturated fat with unsaturated fat, like swapping butter for peanut butter, makes more sense.
You should avoid trans fats at all cost Saturated fats in moderation form a part of many healthy food items such as fish and olive oil. However, you should avoid trans fats at all cost. Trans fats are artificial fats that seem to have no nutritional value and have also been found to lower 'good' HDL cholesterol, raise 'bad' LDL cholesterol as well as increase risks of diabetes and heart disease.
Your health is affected by fat cell size A hormone called adiponectin, produced by white fat, helps to regulate the production of insulin. Thin people are known to have smaller fat cells, which release the insulin-regulating adiponectin in larger amounts than the large fats cells that heavier people seem to have. This is why it is bad for your health to be overweight. When your fat cells increase in size and you gain weight, less adiponectin is produced. This, in turn, increases the risk of heart disease and diabetes.
Calories can be burned by white fat Every single type of fat doesn't accumulate around your waist. White fat has been found to actually burn calories. However, it can only burn around two calories a day per pound of fat, whereas muscle burns six calories a day per pound.
Certain types of fats are essential for your body There are certain types of fats, like brown fat, that your body just can't seem to do without. Research has found that brown fat is essential for the human body because it can burn calories even while your body is at rest. Additional stores of brown fat are created by exercising. For instance, a study has found that the hormone irisin, which helps to convert white fat into brown fat, is released during long bouts of exercise.
Limiting your fat intake is a thing of the past Several studies have confirmed how a Mediterranean diet is great for the heart. A diet such as this includes different sources of unsaturated fats. Experts believe that the amount of total fat is becoming a thing of the past, and it should have no numerical rule attached to it. What is relevant, is the type of fat. An individual should aim to get a majority of the fats in their diet from whole foods such as fish, nuts, avocado, olive oil and high-fiber grains.
Make healthier choices Making healthier choices when at the supermarket, at home while cooking or even while dining out, can make a huge difference to your health. Here are some tips to keep in mind:
· When buying packaged foods, always read the nutrition labels and choose those products that have no trans fat. · Have fatty fish like mackerel, salmon, trout and sardines at least twice a week. · Choose lower-fat milk products with milk fat (M.F.) of less than 2% for paneer, milk, and yogurt, low fat cheeses that contain less than 20% M.F. · Opt for fresh lean meats instead of frozen processed meats. · Use wet heat and dry heat methods to cook with less fat. · Flavor foods with lemon, garlic, vinegar, herbs, wines and spices instead of butter. · Remove skin from poultry and trim visible fat from meat. · Always use unsaturated vegetable oils in your cooking, like corn, canola, olive, flaxseed, and sunflower.
Control cravings by replacing them with healthy options Everyone has a craving for deep fried snacks like samosa or French fries. But when you feel that familiar urge to indulge in some fatty foods, snack on healthier options like fresh fruit and veggies. To minimize cravings for sugar, refined starch and saturated fat, replace your existing diet with one that is rich in whole foods like olive oil, vegetables, seeds, nuts, whole grains and fish, and low in meats, processed foods and dairy.
A 30-second test to find out if you have dangerous visceral fat The only way to know if you have dangerous visceral fat for sure is to do an abdominal MRI, which can be quite an expensive proposition. But here is a DIY test that you can conduct at home. · Lie on the floor flat and press your index fingers right above one side of your pelvic bone. · Tighten up your abdominal muscles as you push down. · Walk your index fingers to your belly button across your abdominal muscle wall. Ideally, it should feel flat. If it sticks up in any direction, you may have visceral fat, which pushes your ab muscles up.
You can tell if you are prone to heart disease by measuring the circumference of your waist A study conducted by the Mayo Clinic revealed that women who have waists that measure more than 37 inches are 80% more prone to conditions such as lung problems, heart disease, or cancer as compared to those women whose waist spans was under 27 inches. With every two-inch increase, a 9% increased mortality risk was defined.
Entities 0 Name: Mayo Clinic Count: 1 1 Name: Mediterranean Count: 1 Related 0 Url: http://ift.tt/1v4vBj2 Title: LISTEN: Big Surprise Seen In Doctor's Study Of Low-Fat, Low-Carb Diets Description: Posted: What's the best way to eat if you're trying to lose weight? For years, doctors and dietitians have encouraged us to eat less dietary fat. But growing evidence suggests that obesity comes not from eating too much fat but too many carbs.
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