There are basic facts you should know about fats. There are mainly two classes of fats; saturated fat, and unsaturated. The unsaturated ones are the polyunsaturated fats, and monounsaturated fats. Some fats are dangerous, while some are not. When fats come combined with proteins in the 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, but first, let’s look at the major kinds of fats.
Saturated fat- Fatty acids are made up of several chains of carbon atoms, it is said to be saturated because the carbon atoms have no free bonds to link with other atoms. Normally a carbon atom has 2 free bonds that are ready to attach with other atoms to form a compound. When these free bonds are used up entirely, usually by another carbon atom or a hydrogen atom, the fat becomes saturated. That is because there is no room for any more attachment.
These are the bad type of fat and the one we must avoid in trying to stay healthy. The body has a tough time processing saturated fats, because of the number of bonds it needs to break down in the process. Saturated fats raise cholesterol levels, which increases the chances of a heart attack. For a healthy dieting plan, saturated fats must be reduced significantly from the diet. Examples of sources of saturated fat are all forms of fat in animal flesh (meat), palm oil, and coconut oil etc.
Polyunsaturated fat- Polyunsaturated fat comes in two types: omega 6 and omega 3. It is ‘poly’ because there are more than one unsaturated bonds in the compound. It is Omega-6 because the first unsaturated bond exists at the 6th carbon atom. Same is applicable to omega3. Omega 6 type comes mainly from vegetables, and omega 3 come from oily fish.
This type of fat is actually the healthy type and helps to reduce the level of cholesterol! So a small consumption is important for health. Remember, ‘small’.
Monounsaturated fat- They have only one carbon atom carrying unsaturated bonds. They are derived mainly from vegetable and are found in olive oil and almond oil. They also have the ability to help reduce cholesterol levels.
Lipoproteins: They are fat-protein complexes and play important role in the development of heart attacks. They are two classes of these lipoproteins.
High Density Lipoproteins- These lipoproteins reduce the chance of a heart disease.
Low Density Lipoproteins- Increases the likelihood of heart diseases. 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 produces very high levels of energy and the daily intake shouldn't exceed 30% of your total calories. In other words, for an average daily intake of 2,000 calories, only about 600 should be fat derived. This of course is if you are not trying to loss weight, but if you are; your daily fat consumption should not be enough to produce 600 calories.
Every 1g of fat gives out 9 calories. That leaves you with about 66.7g of fat per day. But for weight loss, it should go lower than that.
This can be achieved by cutting down on all fatty foods and eating more of vegetables and fruits, a little of pure carbohydrates. With little or no fat at all, you will soon be getting used to the low fat diet.
Tuesday, June 23, 2009
Tips on how to maintain weight loss
If you are like most people looking to lose some pounds, then you probably have read some weight loss tips along the line. What you will read here are probably part of what you read but the difference is that you will know here that it is not just about knowing what to do without actually doing them. If you must maintain that heard earned new sexy look, you have to keep reading then.
Dietary control- The first thing you need to do is to what you eat which I’m sure you know to have even succeeded in losing weight to where you are now. The battle is not over yet just because you have lot some weight. You are about to get back to what you used to be if you don’t keep doing what you were doing. You need to understand that, there is no end to it. If you achieved weight lose through dieting, use of fat binders, or any form of slimming pills, you need to keep doing it. You need more discipline now than ever before.
Exercise- By now you should be mature as far as exercises are concerned and you should be going higher despite haven lost enough weight. If you keep you calories consumption at the same level, an extra 10 minutes of aerobics daily wouldn’t make much difference. This will help you not to drop.
Change the way you live- I am talking about the way you live. Remember that diet is just one of the ways that helped you loss weight. You need to change all the habits that caused you to add weight in the first place. If you we living a sedentary lifestyle, you will need to get a little more active. Avoid the elevators, take over the work of walking the dog, it doesn’t just help the job get some fresh air but helps you too. Leave the car sometimes and help out on the lawn if you never used to. You just must get active.
Join support group- It is truly difficult to do it alone no matter how determined you may be. If you can afford to join a group please do. You need to be able to encourage each other. Sometimes they even prevent you from snapping up that chocolate. Online groups are better because there are some free forums around where you could get the encouragement to stay focused on staying slim. Just Google “online slimming support groups”.
Picture Yourself When you still had that your buttons popping up- Always try to recall what you used to look like. I’m sure if you don’t like the mental picture, it should scare you to action. So take a photograph of you in past and post it by your bedside- what a nightmare!
Reorganize Your Food Stock- certain kinds of foods should no longer find their way into your store or refrigerator. Snack shouldn’t come near your refrigerator. That means even your kids will have to share your plight. ‘Sorry pet, we can no longer have chocolates in this home’. You need to be bold enough to tell him that.
Finally don’t just stuff things into you mouth especially if it’s a new product. Always take the extra step to read the labels to know what ingredients you’ve got there before you kill yourself again.
Dietary control- The first thing you need to do is to what you eat which I’m sure you know to have even succeeded in losing weight to where you are now. The battle is not over yet just because you have lot some weight. You are about to get back to what you used to be if you don’t keep doing what you were doing. You need to understand that, there is no end to it. If you achieved weight lose through dieting, use of fat binders, or any form of slimming pills, you need to keep doing it. You need more discipline now than ever before.
Exercise- By now you should be mature as far as exercises are concerned and you should be going higher despite haven lost enough weight. If you keep you calories consumption at the same level, an extra 10 minutes of aerobics daily wouldn’t make much difference. This will help you not to drop.
Change the way you live- I am talking about the way you live. Remember that diet is just one of the ways that helped you loss weight. You need to change all the habits that caused you to add weight in the first place. If you we living a sedentary lifestyle, you will need to get a little more active. Avoid the elevators, take over the work of walking the dog, it doesn’t just help the job get some fresh air but helps you too. Leave the car sometimes and help out on the lawn if you never used to. You just must get active.
Join support group- It is truly difficult to do it alone no matter how determined you may be. If you can afford to join a group please do. You need to be able to encourage each other. Sometimes they even prevent you from snapping up that chocolate. Online groups are better because there are some free forums around where you could get the encouragement to stay focused on staying slim. Just Google “online slimming support groups”.
Picture Yourself When you still had that your buttons popping up- Always try to recall what you used to look like. I’m sure if you don’t like the mental picture, it should scare you to action. So take a photograph of you in past and post it by your bedside- what a nightmare!
Reorganize Your Food Stock- certain kinds of foods should no longer find their way into your store or refrigerator. Snack shouldn’t come near your refrigerator. That means even your kids will have to share your plight. ‘Sorry pet, we can no longer have chocolates in this home’. You need to be bold enough to tell him that.
Finally don’t just stuff things into you mouth especially if it’s a new product. Always take the extra step to read the labels to know what ingredients you’ve got there before you kill yourself again.
What is the best appetite suppressant?
“What's the best appetite suppressant? I‘ve tried both drug based and herbal but I didn’t loss any weight. I am not sure what to do, but I guess there is an answer”. So many young people today sound like the lady I quoted here.
Now what are the things you are looking for in an appetite suppressant considering the fact that you may have to be on them for as long as possible, in many cases up to 12 months. You know that for sustained effect especially if you desire drastic weight loss the suppressants must be used for sustained periods. I know a lot of ladies want to do this as their wedding approaches and guys want to do this as summer crawls near looking to show off some six packs.
If you want to suppress your appetite in a healthy and safe way, stick to high-fiber foods and high water consumption. These two help to keep your stomach filled most of the time and so suppresses your appetite. The feeling of hunger actually emanates form the hunger pangs in an empty stomach and get sent to the brain where it is interpreted as hunger. So to suppress this, it is as simple as keeping the stomach filled most of the time.
However, you need to find a way of doing so without consuming excessive amount of calories. Two of the best high fiber anti suppressants available in the market include Proactol and Acai berries & its products.
These are the best appetite suppressants! We are meant to eat lots of high-fiber fruits, vegetables, and whole grains and we also function best when we consume a large amount of water to aid digestion and circulation.
Acai berries for example, are fruits from Brazil and apart from the high anti-oxidant contents are very rich in fiber. So it tends to expand in the stomach when eaten causing fast satisfaction when eating.
Another herbal appetite suppressant is Lipobind. It is a certified medical device product. It works with the same principle of acai berries. It controls food cravings by causing what you have eaten to expand in your stomach making you feel full and satisfied.
You may also want to try out Hoodia. Hoodia is said to work well. They come usually in combination with L-carnitine. For further information on the products I have mentioned here please Google the product word. There are tones of information out there for your use.
Another effective herbal supplement that is in popular use today is 5-HTP. It increases serotonin secretion in the brain; this is responsible for elevating your mood and also decreases your appetite for food.
When using these appetite suppressants, you should be careful that you do not suppress your appetite too much that you become malnourished due to inadequate food intake.
Above all these, you can still loss weight naturally by staying on a strict diet and exercising regularly without having to spend so much on fat binders or appetite suppressants and if you must use any form of medication, always consult your doctor.
Now what are the things you are looking for in an appetite suppressant considering the fact that you may have to be on them for as long as possible, in many cases up to 12 months. You know that for sustained effect especially if you desire drastic weight loss the suppressants must be used for sustained periods. I know a lot of ladies want to do this as their wedding approaches and guys want to do this as summer crawls near looking to show off some six packs.
If you want to suppress your appetite in a healthy and safe way, stick to high-fiber foods and high water consumption. These two help to keep your stomach filled most of the time and so suppresses your appetite. The feeling of hunger actually emanates form the hunger pangs in an empty stomach and get sent to the brain where it is interpreted as hunger. So to suppress this, it is as simple as keeping the stomach filled most of the time.
However, you need to find a way of doing so without consuming excessive amount of calories. Two of the best high fiber anti suppressants available in the market include Proactol and Acai berries & its products.
These are the best appetite suppressants! We are meant to eat lots of high-fiber fruits, vegetables, and whole grains and we also function best when we consume a large amount of water to aid digestion and circulation.
Acai berries for example, are fruits from Brazil and apart from the high anti-oxidant contents are very rich in fiber. So it tends to expand in the stomach when eaten causing fast satisfaction when eating.
Another herbal appetite suppressant is Lipobind. It is a certified medical device product. It works with the same principle of acai berries. It controls food cravings by causing what you have eaten to expand in your stomach making you feel full and satisfied.
You may also want to try out Hoodia. Hoodia is said to work well. They come usually in combination with L-carnitine. For further information on the products I have mentioned here please Google the product word. There are tones of information out there for your use.
Another effective herbal supplement that is in popular use today is 5-HTP. It increases serotonin secretion in the brain; this is responsible for elevating your mood and also decreases your appetite for food.
When using these appetite suppressants, you should be careful that you do not suppress your appetite too much that you become malnourished due to inadequate food intake.
Above all these, you can still loss weight naturally by staying on a strict diet and exercising regularly without having to spend so much on fat binders or appetite suppressants and if you must use any form of medication, always consult your doctor.
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