The Truth About Fat Burning Foods

Customized Fat Loss

Its an online program to help you lose fat, especially in stubborn areas such as your belly and even man boobs. It is a system made by Kyle Leon, a fitness expert, that uses 4 patented formulas. These formulas took years of testing with expert nutritionists, fitness models and professional bodybuilders. The purpose of the formula is to come up with a custom nutrition plan that takes into account your age, weight, height, metabolism and most importantly your somatotype (another word for body type). This is where Customized Fat Loss (or Cfl for short) is different than other programs: the formulas are coded into a proprietary software. The book gives you the three tips that will help you to be successful with the program: Eat only single-ingredient foods. There is just one ingredient in vegetables, meats, whole grains, fruits, legumes, and nuts. These are the foods that are recommended for the diet. Anything with more than 1 ingredient is off the menu. Read more...

Customized Fat Loss Summary


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Customized Fat Loss Review

Highly Recommended

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What Are Trans Fatty Acids

Taking a closer look at double bonds in Figure 5.4, we see that there can be some variation in the position of the hydrogen atoms. If the hydrogen atoms attached to the carbon atoms of a double bond are positioned on the same side of the double bond, it is a cis bond that is the predominant way they are found in nature. If the hydrogen atoms bonded to the carbon atoms are on opposite sides of the double bond, it is referred to as a trans fatty acid. Interest has been growing regarding the presence of trans fatty acids in our diet and their potential impact upon health. Although cis versus trans may seem like a very minor point in regard to fatty acid design, these contrasting forms can impart different properties to a fatty acid. Cis double bonds cause a kinking or bending of the fatty acid, while trans double bonds do not. This makes unsaturated fatty acids with trans double bonds similar to saturated fatty acids in that they do not bend or kink. We will discuss trans fatty acids in...

Do Trans Fatty Acids Increase the Risk of Heart Disease

Trans fatty acids are naturally found in low percentages in most animal fats, including milk and dairy products. These fatty acids are made by bacteria in the stomachs of cows and other grazing animals, by converting cis unsaturated fatty acids in grass and leaves to trans (see Chapter 5). Furthermore, when vegetable oils are hydrogenated, some of the points of unsaturation are converted from a cis to a trans design. It does appear that trans fatty acids impact blood lipids in many people by raising total and LDL-cholesterol when compared with oils containing unsaturated fatty acids. In addition, HDL-cholesterol levels may also be reduced. Thus the important message is that trans fatty acids can have an unhealthy effect similar to saturated fatty acids. Thus, one of the most potent ways to lower your total and LDL cholesterol is to limit saturated fat and trans fatty acid levels in your diet. Trans fatty acids promote heart disease in a manner similar to saturated fat.

What Foods Contain Trans Fatty Acids

Trans fatty acids can be found in many fat sources although its prevalence is very low. Bovine (cows, steer, oxen, etc) food sources are probably the greatest natural contributors of trans fatty acids to the human diet. For instance, beef, butter, and milk triglycerides may contain 2 to 8 percent of their fatty acids as trans fatty acids. Interestingly, cattle are not solely responsible for generating this trans fatty acid content. It is actually the bacteria in their unique stomachs that produce the trans fatty acid. These fatty acids are then absorbed by the cow and make their way into the tissues and milk of these animals. In addition, trans fatty acids can be created during the processing of oils (that is, margarine and other hydrogenated oils), which will be described later, and when cooking oils are re-used over long periods, such as in fast-food restaurants and diners. In more recent decades, more than half of the trans fatty acids in the human diet were derived from processed...

Healthy Trans Fats vs Unhealthy Trans Fats Revealed

I'm going to talk about something in this section that most of you have probably never heard that there is a distinction between good trans fats and bad trans fats. There is some evidence that the good trans can help you with fat loss, muscle building, and even cancer prevention, while the bad trans fats have been shown to cause heart disease, cancer, diabetes, and the general blubbering of your body. I'm sure most of you have heard all of the ruckus in the news over the last few years about just how bad man-made trans fats are for your health. If you've been a reader of my newsletter and my Truth about Six Pack Abs e-book program, then you definitely know my opinion that these substances are some of the most evil food additives of all and are found in the vast majority of all processed foods and fast foods on the market today. In my opinion, man-made trans fats are right up there with smoking in terms of their degree of danger to your health. After all, they are one of THE MAIN...

Replaces most saturated fats with sources of polyunsaturated and monounsaturated fatty acid such as

Figure 4-13 shows the maximum number of grams of fat and saturated fat for a variety of calorie levels using these recommendations. Keep in mind that trans fat should be considered part of your saturated fat intake. These recommendations do not apply to children age 2 and under. Children need fat to grow and develop properly. After age 2, children should progressively adopt these recommendations up to age 5 years.

Dont Be A Saturated Fathead

Obviously, not all psychological or psychiatric disorders are attributable to triglycerides and saturated fats, notes Dr. Glueck. Glueck recommends that anyone with a psychiatric problem or who is suffering from depression should have his her cholesterol and triglycerides tested.

Unsaturated Fat Sources

Again, understand that if you eat large amounts of beef or chicken, you will not totally eliminate the saturated fat from your diet. That is unavoidable. Your goal is simply to reduce your intake of saturated fat so that the majority of fat you receive will be from unsaturated sources. Focusing on these fats will not only give you adequate fat for normal hormone production, but it will also keep your heart healthy.

How Do Unsaturated Fatty Acids Affect Cholesterol Levels

Regarding unsaturated fatty acids, neither monounsaturated fatty acids (MUFAs) nor polyunsaturated fatty acids (PUFAs) have a cholesterol-elevating impact. In fact, if they are used to replace saturated fatty acids in the diet, total cholesterol will probably be lowered. This is especially true for people whose blood cholesterol levels were elevated well above recommended levels. This is one reason why populations consuming higher fat intakes, with less of the fat via saturated fat sources, enjoy lower rates of heart disease.

Carbohydrate Based Fat Replacers

Primer Fat, Saturated Fat, and Cholesterol in Food Saturated Fatty Acids (g) Primer Fat, Saturated Fat, and Cholesterol in Food (continued) Saturated Fatty Acids (g) Fat Replacers One Way to Lower Fat and Calories Fat-modified foods can make a difference in the calories and fat of a meal. Foods with fat replacers may have more carbohydrates that's why the percent of fat reduction may be higher than the percent of calorie reduction. aren't digested, so they provide no energy. Most of these fat replacers can withstand some heat however, they can't be used for frying. Pureed prunes (dried plums) and applesauce sometimes are used as fat replacers in baked foods. They're an easy fat substitute you can try yourself. Pureed prunes and applesauce add bulk, flavor, and nutrition.

Do Fat Cells Do More Than Store Energy

For a long time fat tissue and their cells were viewed as somewhat inert containers of energy storage. However, today we know that adipose tissue functions as a gland with the capability to release a variety of factors relative to its size and endowed energy. As mentioned previously, some of these factors may promote the formation of more fat cells. Perhaps some of the most interesting released factors are those that circulate to the brain and provide insight to our energy storage status. One of the most important factors seems to be the hormone leptin. Fat cells release more and more leptin into our circulation when fat cells accumulate more fat. Leptin then signals the brain to reduce appetite. In addition, as fat cells swell due to excessive calorie consumption, some of the chemicals they release can promote the development and worsening of diabetes, high blood pressure and other medical conditions.

How and When Do We Remove Fat from Our Fat Cells

The fat stored in fat cells is available to us when food energy is not being absorbed (fasting) and when we exercise. Just as the hormone insulin promoted the storage of fat when energy was coming into our body, the process of mobilizing fat from fat cells is promoted by the hormones released into our blood when we are fasting and or exercising (Figure 5.8). These hormones are glucagon, epinephrine, and cortisol, and all promote the release of fat from fat stores. In order for fat to be released from fat cells, fat is first broken down to fatty acids and glycerol, which then enter our blood and circulate. However, because of their general water insolubility, the fatty acids will hitch a ride aboard a protein in the blood called albumin. On the contrary, glycerol is fairly water soluble and can dissolve into blood. In fact, researchers will measure the level of glycerol in the blood to estimate how much fat is being broken down. Fat cells (adipose tissue) Fat cells (adipose tissue)

Protein Based Fat Replacers

Made with protein from egg whites or fat-free milk, these fat replacers provide a creamy sensation and improve appearance and texture when fat is removed. Low-fat cheese made with a protein-based substitute gives an appearance and texture that come close to full-fat cheese. Most protein-based replacers aren't used in foods prepared at high temperatures. That's because the protein coagulates, and they no longer function in ways similar to fat.

Adipokinetix Faster Fat Burning Through Biochemistry

Adipokinetix is a supplement that mobilizes and burns fat tissue without sacrificing muscle and organ tissue. You should be familiar with the ECA stack a combination of ephedrine. caffeine and aspirin. Adipokinetix is similar to ECA but is a vast improvement. It takes fat mobilization and burning to a new level. Adipokinetix contains precise ratios of 1R.2S norephedrine HC1. caffeine, yohimbine HC1 and now 50 milligrams of theophylline. The aspirin is left out because some people are sensitive to it. Furthermore, aspirin is cheap, easy to get and can be easily added to the stack if you can tolerate it.

Diet Facts Fallacies and Strategies for Building Muscle and Burning

Norephedrine Fat Burn

The process is no different from any other the body performs when encountering change it adapts. Instead of perceiving food as the culprit, you should view it as fuel. Food is fuel for an increasing metabolism, fuel for the release of fat-burning and muscle-building hormones and, finally, fuel for a healthy diet and a normal lifestyle. When you eat food in precise amounts, your body must adapt however, it adapts to the notion that it will get the energy it needs. When it does, your body will respond with its own goodwill gesture, a liberation of its suddenly unnecessary fat stores. It's obvious that fats have endured more than their share of abuse. Saturated fats, in particular, are considered a key contributor to heart disease, an epidemic that's claimed more lives than the flood in Genesis. Fats also carry more than twice as many calories per gram as either carbohydrates or protein. Though it's true that an excessive fat intake is the best way to make yourself resemble a blimp, it's...

Saturated Fats vs Unsaturated Fats

Monounsaturated fat (monos) and polyunsaturated fats (polys) are considered the good fats. At the other end of the fat spectrum are saturated and trans fats, known to increase the risk for atherosclerosis and heart disease. When monos or polys are substituted for saturated fats or trans fats in the diet, they can lower total blood cholesterol and triglycerides (fats in the blood) and raise healthy, high-density lipoprotein cholesterol (HDL, the good cholesterol) levels in the blood. They also improve insulin sensitivity and help regulate blood pressure. Saturated fats and trans fats, on the other hand, are the bad fats. These fatty acids raise blood cholesterol levels and markers of inflammation, and are linked to excess belly fat. Excess saturated fat is associated with increased risk for heart disease, diabetes, and certain cancers. The American College of Sports Medicine and other sports nutrition sources recommend 20 to 25 percent of calories from fat, the same as the Institute of...

Figure Protein Fat Saturated Fat Cholesterol And Fiber In Animal And Plant Foods

Protein-rich animal foods are usually higher in fat and saturated fat, and always higher in cholesterol, than plant foods (plant foods have no cholesterol). Protein-rich foods also tend to be the most expensive foods on the menu. One ounce of meat, poultry, or fish is equal to any of the following.

Eating Less Total Fat Saturated Fat Trans Fat and Cholesterol

The following guidelines should help you decrease the amount of total fat, saturated fat, trans fat, and cholesterol in your diet * Choose beans, fish, nuts, and seeds as your protein foods most of the time. These foods contain mostly polyunsaturated and monounsaturated fat. Fish that is fresh, plain frozen, or water packed is best. Wild salmon and lake trout contain healthful omega-3 fatty acids. Nuts and seeds that are raw or dry roasted (meaning without added oil) are best. Because of the fat content of nuts and seeds, you should limit your intake of these foods to V cup per day. With the exception of soybeans (which contain healthful unsaturated fat), beans are low in fat. * Eat low-fat or nonfat milk products. Choose skim or 1 percent milk, low-fat yogurt, and low-fat cheese. If you eat a lot of full-fat milk products, this one change alone will dramatically decrease your intake of total fat and saturated fat. * Limit consumption of processed foods high in total fat, saturated...

Are We Born with All of the Fat Cells We Will Ever Have

We are not born with a full complement of fat cells as some scientists once thought. The number of fat cells in the body increases at various stages throughout growth, but by the time adulthood is reached the total number of these cells can become fixed. This means that if our body fat mass does not change, we probably would not produce new fat cells as adults. However, if we consume excessive calories, the number of fat cells can increase. In adipose tissue there is a small number of so-called pre-adipocytes or fat stem cells. When these cells are signaled, they will produce new fat cells. As you may have guessed, the signals are chemicals, many of which are released by existing fat cells when they become swollen with an increased bounty of stored fat.

Figure Recommended Maximum Fat And Saturated Fat Intake

There is no RDA or AI for fat (except for infants), saturated fat, cholesterol, or trans fatty acids. 4. It is recommended that you keep your intake of saturated fat, cholesterol, and trans fatty acids as low as possible while eating a nutritionally adequate diet. Provides less than 10 percent of total kcalories from saturated fat Replaces most saturated fats with sources of polyunsaturated and monounsaturated fatty acid, such as fish, nuts, and vegetable oils Cheese is an excellent source of nutrients such as protein and calcium. However, because most cheeses are prepared from whole milk or cream, they are also high in saturated fat and cholesterol. Ounce for ounce, meat, poultry, and most cheeses have about the same amount of cholesterol. But cheeses tend to have much more saturated fat. Determining which cheeses are high or low in saturated fat and cholesterol can be confusing, because there are so many different kinds on the market partskim, low-fat,...

About Trans Fats

Processing can change the structure of fat, making it more saturated. The process is called partial hydrogenation because missing hydrogen is added to fatty acid chains in their chemical makeup. As a result, oils become semisolid and more stable at room temperature. Usually hydrogenation is partial, making fat 5 to 60 percent saturated. The result trans fatty acids. The term trans simply describes the chemical makeup of a fatty acid. Beef, pork, lamb, butter, and milk naturally have small amounts of trans fatty acids. Naturally occurring trans fatty acids have different, potentially beneficial, health effects, from man-made trans fats. They don't have the same cholesterol-raising effects. All margarines are made from vegetable oil. In stick margarine, the fatty acids are more hydrogenated, with a higher proportion of saturated fatty acids and trans fats, making it more firm than soft margarine sold in tubs or as squeeze margarine. Tub and squeeze margarines contain more water, and may...

Saturated Fats

Saturated fats are fatty acids, or are comprised of fatty acids, that contain no double bonds on their hydrocarbon backbone. The length of the carbon chains of saturated fatty acids varies from 4 to 24 carbon atoms. The most common saturated fatty acids found in nature are lauric acid (12 0), myristic acid (14 0), palmitic acid (16 0), and stearic acid (18 0), ranging in chain length from 12 to 18 carbons, as indicated. Saturated fats mainly exist in a solid state at room temperature, with several exceptions, such as coconut oil and palm kernel oil, which are liquid at room temperature. Saturated fats can exist naturally, or can be produced by a processing method called hydrogenation, creating a saturated fat from unsaturated fatty acids. The partially hydrogenated fats provide a desirable structure and texture, long shelf life, and stability during deep-frying in a variety of manufactured food products. However, health concerns have been raised over hydrogenation due to the...

About Fat Replacers

Today's supermarkets sell options Foods made with fat replacers can help you consume less fat if they really replace full-fat products in your food choices. These foods have much of the taste, texture, and appearance of their higher-fat counterparts. Besides being lower in fat, they're usually, but not always, lower in saturated fat, cholesterol, and calories as well. Fat gives unique characteristics to food, so when fat is removed from a recipe, perhaps to make a low-fat cookie, many characteristics of the food change, too. Fat replacers often give these foods a familiar texture, appearance, and taste. Food manufacturers use different types of fat replacers carbohydrate-, protein-, and fat-based. Most contribute calories, although less than fat does. Because no fat replacer acts exactly like fat, most reduced-fat and fat-free products contain a mixture. From a food safety standpoint, scientific research and review by the U.S. Food and Drug Administration (FDA) recognize fat replacers...

Increase calories gradually

At the end of your diet, don't just take the calorie deficit from your last month's trend chart and immediately add that number to your meal plan. That's a guaranteed prescription for a disheartening bounce upward in weight. All the time you've been dieting, your body has become more and more efficient at using the limited number of calories you've been supplying and accustomed to meeting its needs by burning fat. Remember how difficult it was getting the body to start burning fat at the start of the diet those awful first few days At the end of your diet it also takes a while to shift from burning fat to meeting all your calorie needs from food. Fortunately, there's no discomfort associated with this process. The best way to make the transition is gradually, over four to six weeks. By the end of your diet, you'll have a very accurate idea of your daily calorie shortfall, calculated from the trend line. Eventually, you want to increase your food intake to bring the shortfall to zero,...

Fatty Metabolite and the Ketones

These dudes aren't a forgotten early sixties doo-wop band they're a nasty bunch of chemicals that wind up in your bloodstream, menacingly swinging their carbon chains, as an unavoidable consequence of losing weight. Losing weight means burning fat. Burning fat means individual fat cells tapping their reserves, breaking down the complex fat molecules into the simple molecules you burn. Chemical plants produce waste products, and fat cells are no exception. Instead of pumping nasty stuff into the river at midnight that makes aluminium canoes fizz, fat cells dump their waste into the bloodstream in broad daylight, right along with the useful products of breaking down fat. Most prominent among the waste products of burning fat are a group of chemicals called ketones. As long as you're burning fat, your body will be subjected to a constant dose of extra ketones in the blood, a condition But the alternative, not losing weight, is much less healthy. With a little knowledge and a simple...

Can Carnitine Help People Burn More Fat to Become Leaner and More Muscular

The role of carnitine in fat burning has been known for decades. Basically, carnitine helps shuttle the principle fatty acids used for energy into mitochondria, the part of cells that breaks them down for energy. Despite this vital role in burning fat, supplementation of carnitine has generally failed to demonstrate increased fat burning. Recently, however, researchers have shown that carnitine combined with a special form of carbohydrate is able to enhance carnitine uptake into muscle and potentially increase fat burning. Time will tell how successful this novel carnitine delivery system will be.

What Is Aerobic Cardiovascular Exercise

Many people engage in regular aerobic exercise such as running, cross country skiing, bicycling, rowing, fast walking, roller blading (in-line skating), distance swimming, and health club aerobic programs. During these activities the resistance against movement is not as great as weight training and the activity is sustained for 15 minutes or longer. Because muscle energy is generated by burning fat and carbohydrate in oxygen required processes mostly, these forms of exercise are termed aerobic. And, because the heart and blood vessels are responsible for delivering the oxygen-endowed blood to muscle, these types of activity are also called cardiovascular exercise.

Breaking down fat is hard to do

The reason it's so tough to start a diet follows directly from our understanding of the rubber bag, how fat cells store and release calories, and the relationship between calorie intake, weight gain or loss, and hunger as shown by the chart on page 81. Regardless of the shape of your own feedback curve, if you tend to overweight it's certain the left side of the curve, the hunger signal when you eat too little, looks much like the one in that graph. In order to lose weight, you have to reduce your calories sufficiently to move beyond the flat part of the curve where your body compensates by adjusting metabolism into the downslope at the left where you're actually losing weight. This follows from understanding the simple world of a fat cell. There's no central control in your body that tells cells what to do metabolically. You can think all the right thoughts for as long as you want, but the only thing that's going to cause your fat cells to start tapping their reserves is lowering...

What is good fat good for

It takes care of your muscles, your fat burning potential, your joints and your hormones. Some vitamins need fat to work in your body. In women, taking in too little omega 3 and 6 means you stop menstruating. This is no good since that means you lack in estrogen. Without enough estrogen, your bones cannot deposit calcium and thus you can get osteoporosis. I have had several female clients who like not having their period. As soon as I tell them it means your body is slowing down its metabolism which leads to less fat burning, they think again.

Mind Game As long as the food Im about to put in my mouth is allowed on some other diet I can eat it

Some of us think there is a better way to eat than the boring way we know works. You see, healthy eating is nOt boring. It's only your perception that it's boring. Shift your thinking from boring from healthy and fat-burning. It's a case of simple math QUALITY calories in - calories out weight loss.

Body Part Isolation vs Complex Movements in Strength Training

Another benefit to moving away from the 'muscle isolation' mindset to a more 'complex movement' mindset is that you will find it much easier to lose body fat. The reason is that by focusing more on multi-joint complex movements as opposed to single-joint muscle isolation, you not only burn a lot more calories during each workout, but you also increase your metabolic rate, and stimulate production of more fat burning and muscle building hormones like growth hormone and testosterone.

Is More Fat Burned as Exercise Is Extended

Another important factor in fat burning is exercise duration. Cardiovascular exercise is always encouraged to last at least 20 minutes and preferably 30 to 45 minutes for most people. The reason for this is that it seems to take a little time for all the needed events for optimal fat utilization to come on line. This includes everything from mobilizing fatty acids from fat stores to increasing the delivery of oxygen to working muscle. There are a few other biochemical reasons for this as well, but they are beyond the scope of this text. The important thing is that it takes a while, often 12 to 20 minutes, to reach optimal fat burning efficiency. So be patient and include a period of lower intensity warm-up as well.

Step As your training volume increases increase your food intake

So you should be eating about the same number of feedings and the same amount of food coming into your competition season. Therefore, once your season begins, just add more food or an extra feeding into your nutritional plan. Since your energy expenditure will be much higher during your competitive season (because of your increased training volume), this small increase in intake will shift your body into fat-burning mode. This will allow you to maintain your body mass or even lose a few pounds of fat throughout the season. Essentially you'll grapple your way into competition shape without having to eat fewer calories.

Pharmacological Diet Aids

Caffeine acts to accelerate fat burning and is often used by dieters to assist weight loss attempts. During pregnancy, caffeine has been found to affect fetal heart rate and breathing 48 and increase risk for spontaneous abortion or low birth weight 49 . However, results regarding caffeine intake and risk for preterm labor are equivocal as more recent reports have not demonstrated a reduced risk of preterm labor associated with modest decreases in caffeine consumption 50, 51 . Given the potential for adverse impacts on the developing infant, it is recommended that pregnant women not consume more than 300 mg of caffeine daily 4 .

What Should You Know Before You Buy a Supplement

If you are thinking about purchasing a supplement to enhance a particular aspect of your life, such as athletic performance or disease prevention treatment, make sure the substance has been tested under circumstances similar to those to which you want to apply the supplement. For example, just because a certain nutrient is essential for fat burning in the body does not mean that a supplemental dose of that nutrient will enhance your body's fat burning potential. Furthermore, research involving the nutrient of interest should have been published in an established scientific publication, such as the Journal of the American Medical Association, Journal of Physiology, New England Journal of Medicine, Journal of Nutrition, Medicine and Science in Sports and Exercise, and the American Journal of Clinical Nutrition. For instance, phytosterols have been shown in several research studies published in esteemed journals, such as the Journal of the American Medical Association to lower low...

Enhance Your Fat Burning Ability With Water

There's also some evidence that says that the colder the water, the greater its fat-burning power. The theory goes that your body has to heat up to its core temperature (98.6) after drinking ice-cold water. A gallon of ice water requires 200 calories of heat energy to warm the body to 98.6. Even though it's just a little calorie burning here and there, every little calorie burned helps, right

Fat Storage Mobilization and

When we eat a meal containing fat, it is absorbed and circulates within chylomicrons. As it circulates, fat is slowly transferred from chylomi-crons to fat cells as well as skeletal muscle, heart, and other organs (breast tissue, for example) (see Figure 5.7). In order to transfer diet-derived fat to our tissue, an enzyme must be present in that tissue. The enzyme is called lipoprotein lipase (LPL) and just like lingual lipase and pancreatic lipase, LPL also removes fatty acids from glycerol. The fatty acids liberated by LPL move out of the chylomicrons and enter the nearby cells. Scientists have studied LPL for years and it now seems that differing levels of LPL activity in different locations of adipose tissue may partly explain why people seem to accumulate more fat stores in some regions of their bodies and not as much in other areas. While a little bit of dietary fat can be used for energy very early during a meal as the body shifts from a fasting to a fed state, by and large...

Top Non Traditional Muscle Building Fat Blasting Workouts

Staircase Workouts - This is great because stairs are everywhere. You can go to a football field and do stadium stairs, any building that has stairs like a hotel (most people take the elevator, so you won't even have many people looking at you while you're working out), or even the stairs in your own home. For an awesome full body workout, try mixing stairs sprints with an upper body exercise like pushups or pull-ups. If done with a high enough intensity, stairs workouts help to create changes throughout your entire body due to the muscle building and fat burning hormonal response and metabolism increase that you get through working the biggest muscle groups in your entire body. If you thought that going up and down the stairs was the only way to get a good stairs workout. think again. My fellow trainer and friend, Virgil Aponte, has developed a website that focuses on creative stairs workouts using all kinds of exercises you never would have thought of before. I'll even admit that I...

BOOK Secrets To Peak Performance Fitness

How many of you want to get rid of fat and boost your metabolism Maybe I should ask, who DOESN'T want to burn fat and rev up their metabolism In Chapter 8, you get over 100 ways to incinerate unwanted flab and jolt your calorie-burning ability. Did you know that water can help you burn fat more effectively Get all the benefits of water in Chapter 18.

Three different people

The vertical axis makes it clear what that trouble amounts to. The rubber bag expands or shrinks we gain or lose weight. Once what goes into the rubber bag exceeds your capacity to crank up the heat, the excess starts showing up as fat. Similarly, to achieve weight loss, you have to reduce what goes in below your capacity to adjust by banking the metabolic fires, forcing your body to tap its reserves to burn fat and thereby shrink the rubber bag.

Have You Ever Wondered

if drinking milk helps you lose weight Perhaps so. Emerging research suggests that dairy foods (24 ounces per day) as part of a reduced-calorie diet may promote weight loss, more than just cutting calories alone. The potential reasons aren't clear, but any link may be related to the mix of milk's nutrients or perhaps milk's components that appear to boost the body's ability to burn fat and keep muscle. Stay tuned

Drink lots of liquids

As you burn fat, various waste products are released into your bloodstream. One way to minimise the impact of these chemicals is to dilute them in the bloodstream and, at the same time, crank up the rate at which the kidneys remove waste and dispose of it. This is easy to do turn up the throttle on the bottle drink more liquids every day. That's at least two quarts, by the way. Go ahead and drink any other liquids you like, whenever you feel like it, but make sure you guzzle the two quart minimum every day. It's hard to err in the direction of too much. As we saw on page 53, the body is a very efficient water pump the more you put in, the more that comes out. And come out it will. Yes, increasing the number of trips to the bathroom every day is annoying, but with every visit you make to the temple of the porcelain goddess, you're flushing out chemicals released from burning fat that would otherwise continue to circulate in your blood, gumming up the works.

Finally Drink Plenty of Water

If your goal is muscle gain, the need to drink more water cannot be stressed enough. Water is grossly underestimated in importance and value with regard to helping you gain muscle and burn fat. Most people are chronically dehydrated. They make the mistake of thinking that a sugary sports drink or soda is actually quenching their thirst, when in fact it's making their condition worse.

Aerobic Energy systems

The burn you feel after a long, hard set is caused, in part by the buildup of a waste product called Lactic Acid (LA). Moving from set to set more quickly, with less time for rest in between, with moderate to high reps, activates the LA system. It has been found that 15 minutes after a workout that taxes the LA system produces a higher concentration of Human Growth Hormone, or HGH (a hormone that burns fat and develops muscle - at the same time ) in your blood.

Shopping for Healthy Fats

Stocking your kitchen with foods rich in healthy fats will help ensure that you're getting more of the unsaturated fats in your diet and limiting saturated fats and trans fats. However, to find saturated and trans fats lurking Lean less than 10 g fat, 4.5 g or less saturated fat, and less than 95 mg cholesterol reference serving and per 100 g of the food Extra-Lean less than 5 g fat, less than 2 g saturated fat and less than 95 mg cholesterol reference serving and per 100 g of the food

Too Much of a Good Thing

That may account partly for a slight, recent decline in death rates from heart disease. Yet many still exceed the amounts advised by health experts for total fat, and especially for saturated fats and trans fats. High-fat eating, especially high saturated fat and excessive trans fats, is linked to higher blood cholesterol levels and so a greater chance for heart disease. There's more reason for caution eating a high-fat diet also increases the risk for obesity, and a diet high in saturated fat, for colon and prostate cancers. Weight control is a good reason to go easy on fat since high-fat foods are often high in calories, too. Whether they're saturated or unsaturated, calories from fat are all alike. Every fat gram supplies 9 calories, or more than twice the amount provided by 1 gram of carbohydrate or protein. And excess calories, whether from fats, carbohydrates, or proteins, are stored in the body as fat. Remember The total amount of calories eaten, not just...

Eat More Good Fat and Reduce Your Intake of Bad Fats

Now, the bad way to go about adding fat to your diet is to simply eat any type of food that has fat in it. This is not the best approach simply because most high fat foods contain saturated fat and trans-fat. Saturated fat is the artery clogging fat that raises your cholesterol levels and can give you heart disease later down the road. Trans-fat is a mutant fat that is even worse for you than saturated fat Instead of gulping down any high fat food, you want to focus on foods that contain large amounts of good fats. The good fats are called unsaturated fats. Unsaturated fats are divided into two main categories monounsaturated and polyunsaturated fat. Polyunsaturated fats contain two essential fats called omega-3 and omega-6. These two polyunsaturated fats are known as Essential Fatty Acids or EFAs. They are essential because they must be provided by your diet. In addition to providing the same health benefits as monounsaturated fat, omega-3 and omega-6 also have the ability to hinder...

Defining fatty acids and their relationship to dietary fat

1 A saturated fat, such as butter, has mostly saturated fatty acids. Saturated fats are solid at room temperature and get harder when chilled. So why is margarine, which is made from unsaturated fats such as corn and soybean oil, a solid Because it's been artificially saturated by food chemists who add hydrogen atoms to some of its unsaturated fatty acids. This process, known as hydrogenation, turns an oil, such as corn oil, into a solid fat that can be used in products such as margarines without leaking out all over the table. A fatty acid with extra hydrogen atoms is called a hydro-genated fatty acid. Another name for hydrogenated fatty acid is trans fatty acid. Trans fatty acids are not healthy for your heart. Because of those darned extra hydrogen atoms, they are, well, more saturated, and they act like what else saturated fats, clogging arteries and raising the levels of cholesterol in your blood. To make it easier for you to control your trans fat intake, the Food and Drug...

Nutrition and Disease

Saturated fat a fat with the maximum possible number of hydrogens more difficult to break down than unsaturated fats trans-fatty acids type of fat thought to increase the risk of heart disease In the Mediterranean diet, not all fat is regarded as bad, however. In fact, the focus of the diet is not to limit total fat consumption, but rather to make wise choices about the type of fat in the diet. The Mediterranean diet is low in saturated fat, which is found mostly in meat and dairy products, vegetable oils such as coconut and palm oils (tropical oils), and butter. The diet views two types of protective fats, omega-3 fatty acids and monounsat-urated fats, as healthful and places no restrictions on their consumption. Omega-3 fatty acids are found in fatty fish (e.g., sardines, salmon, tuna) and in some plant sources (e.g., pistachios, walnuts and other tree nuts, flaxseed, various vegetables). Monounsaturated fat is abundant in olive oil, nuts, and avocados. Because the Mediterranean...

Oils Go for Healthful Fats

Mayonnaise, certain salad dressings, and soft (tub or squeeze) margarine are mainly oils with no trans fats. Use Nutrition Facts labels to find soft margarines with 0 grams of trans fat. Caution A few plant oils, including coconut oil and palm kernel oil, are high in saturated fats. For nutritional purposes, consider them as solid fats, instead of healthy oils. Other highly saturated solid fats that are solid at room temperature butter, beef fat (tallow, suet), chicken fat, pork fat (lard), stick margarine, and shortening. These count toward discretionary calories, not as healthy oils

Eat Your Fruits and Vegetables

As in younger years, mature, healthy adults are urged to keep their overall food choices low in saturated fats, trans fats, and cholesterol, and to moderate total fat intake. Remember that a gram of fat supplies more than twice the calories that a gram of either carbohydrate or protein does, so watching your fat intake is one approach to eating more nutrient-rich foods and balancing your calories for weight control. Limiting fat, trans fat, saturated fat, and cholesterol may also be part of managing risk factors for heart disease and other chronic health problems.

Coronary Artery Disease

Coronary artery disease (CAD) refers to any of the conditions that affect the coronary arteries and reduces blood flow and nutrients to the heart. It is the leading cause of death worldwide for both men and women. Atherosclerosis is the primary cause of CAD. Controlled risk factors associated with CAD include hypertension, cigarette smoking, elevated blood lipids (e.g., cholesterol, triglyceride), a high-fat diet (especially saturated fats and trans-fatty acids), physical inactivity, obesity, diabetes, and stress. Lifestyle changes can assist in prevention of CAD. Uncontrolled risk factors include a family history of CAD, gender (higher in males), and increasing age.

Ensuring that healthy diet components are available to all

As consumers increase their preference for healthy diets, producers and suppliers will wish to orient their products and marketing to respond to this emerging demand. Governments could make it easier for consumers to exercise healthier choices, in accordance with the population nutrient intake goals given in this report by, for example, promoting the wider availability of food which is less processed and low in trans fatty acids, encouraging the use of vegetable oil for domestic consumers, and ensuring an adequate and sustainable supply of fish, fruits, vegetables and nuts in domestic markets. In the case of meals prepared outside the home (i.e. in restaurants and fast-food outlets), information about their nutritional quality should be made available to consumers in a simple manner so that they can select healthier choices. For example, consumers should be able to ascertain not only the amount of fat or oil in the meals they have chosen, but also whether they are high in saturated...

Fat and Cholesterol Trim or Switch

Hardly a day goes by without a new magazine or newspaper article giving tips for trimming total fat, saturated fat, trans fat, and cholesterol in foods pre pared at home. And with good reason many people consume more fat, especially saturated fat, than their bodies need for health. And there's no known need for trans fats. Many health conditions can be linked to high-fat diets, especially those high in saturated fat. Instead learn to prepare foods with healthy oils (such as canola, olive, and sunflower oils), which contain less saturated fat and trans fats. Cook so your overall food choices provide 20 to 35 percent of your total calories. Refer to chapter 3 with more ways to moderatefat.

Dietary Recommendations

Neither an AI nor an RDA was set for saturated fat or cholesterol because these substances are all made in the body and have no known role in preventing chronic diseases such as heart disease and diabetes. Likewise, no AI or RDA was determined for trans fatty acids because they are not essential and provide no known benefit to health. The Food and Nutrition Board does recommend keeping one's intake of saturated fat, cholesterol, and trans fatty acids as low as possible while eating a nutritionally adequate diet. Fat intake in the United States as a proportion of total kcalories is lower than it was many years ago (dropping from 45 to 34 percent), but most people still eat too much saturated fat. Although the percentage of kcalories from fat has decreased, the number of kcalories eaten has increased, and so we are actually eating more grams of fat.

Diseasespecific recommendations

Trans fatty acids The evidence shows that intake of saturated fatty acids is directly related to cardiovascular risk. The traditional target is to restrict the intake of saturated fatty acids to less than 10 , of daily energy intake and less than 7 for high-risk groups. If populations are consuming less than 10 , they should not increase that level of intake. Within these limits, intake of foods rich in myristic and palmitic acids should be replaced by fats with a lower content of these particular fatty acids. In developing countries, however, where energy intake for some population groups may be inadequate, energy expenditure is high and body fat stores are low(BMI

Habit Eat healthy fats daily

By focusing on adding the healthy monounsaturated and omega 3 fats into your diet, you'll easily balance out the saturated and omega 6 fats so prevalent in the North American diet. Saturated Fats Omega 3 Fats Trans Fats Dietary Fat Types, Common Names, and Food Sources. Try to get 1 3 of your fat from saturated fats, 1 3 from monounsaturated fats, and 1 3 from polyunsaturated fats. Also, try to avoid trans fats. Dietary Fat Types, Common Names, and Food Sources. Try to get 1 3 of your fat from saturated fats, 1 3 from monounsaturated fats, and 1 3 from polyunsaturated fats. Also, try to avoid trans fats.

Worksheet Additional Questions

Do you use butter or other forms of saturated fat (lard, shortening, margarine with trans fat, tropical oils) on a regular basis Do you regularly add sauces containing saturated fat to the foods you eat Do the processed foods you eat, such as crackers and cookies, contain trans fat What is the saturated-fat content of the processed foods you are eating

Why You Should Be Aware of the Type of Fat in Your Diet

Saturated fat and trans fat increase the LDL (bad) cholesterol in your blood. High levels of LDL cholesterol are associated with an increased risk of developing heart disease. This type of cholesterol may accumulate on artery walls and over time may decrease the amount of space for blood to flow. If a blockage occurs and not enough oxygen-rich blood is able to get to the heart, a heart attack may occur. Monounsaturated and polyunsaturated fat, when used in place of (not in addition to) saturated fat, tend to be associated with lower levels of LDL cholesterol.

Availability and changes in consumption of dietary fat

The increase in the quantity and quality of the fats consumed in the diet is an important feature of nutrition transition reflected in the national diets of countries. There are large variations across the regions of the world in the amount of total fats (i.e. fats in foods, plus added fats and oils) available for human consumption. The lowest quantities consumed are recorded in Africa, while the highest consumption occurs in parts of North America and Europe. The important point is that there has been a remarkable increase in the intake of dietary fats over the past three decades (see Table 3) and that this increase has taken place practically everywhere except in Africa, where consumption levels have stagnated. The per capita supply of fat from animal foods has increased, respectively, by 14 and 4 g per capita in developing and industrialized countries, while there has been a decrease of 9 g per capita in transition countries. A variable proportion of these fat calories are provided...

Trim Fat in Your Eating Style

Do you consume too many calories from fat Too much saturated or trans fat From a health standpoint, you'd probably benefit by cutting back Cutting back on fat or switching to healthier fats doesn't need to be a huge change. Even small changes add up. Often eating a smaller portion of a high-fat dessert, switching to lean meat and low-fat or nonfat dairy products, and eating broiled rather than fried foods are enough to make a daily difference. Keep in mind that you can reduce fat, including saturated fat and trans fat, from your food choices in many ways. To start, try a few strategies listed here.

Atherosclerosis Hardening of the Arteries

Over the years, doctors have identified many factors that increase stroke and heart-attack risk. These include obesity, diabetes, smoking, heavy drinking, chronic stress, chronic illness, a diet high in saturated fats (especially trans fatty acids, mainly the products of partial hydrogenation of vegetable oils), hypothyroidism, hypertension, and the use of oral contraceptives. Recently, the medical profession has begun to realize that certain infectious organisms may also play a role in atherosclerosis.

Strength of evidence

In observational epidemiological studies, a high saturated fat intake has been associated with a higher risk of impaired glucose tolerance, and higher fasting glucose and insulin levels (29-32). Higher proportions of saturated fatty acids in serum lipid or muscle phospholipid have been associated with higher fasting insulin, lower insulin sensitivity and a higher risk of type 2 diabetes (33--35). Higher unsaturated fatty acids from vegetable sources and polyunsaturated fatty acids have been associated with a reduced risk of type 2 diabetes (36,37) and lower fasting and 2-hour glucose concentrations (32,38). Furthermore, higher proportions of long-chain polyunsaturated fatty acids in skeletal muscle phospholipids have been associated with increased insulin sensitivity (39). In human intervention studies, replacement of saturated by unsaturated fatty acids leads to improved glucose tolerance (40, 41) and enhanced insulin sensitivity (42). Long-chain polyunsaturated fatty acids do not,...

Smart About Fat Still Best

In fact, it's a more concentrated energy source. And it performs other body functions, such as transporting fat-soluble vitamins and providing essential fatty acids. For good health, consume fat as one source of fuel. Rather than try to eat almost fat-free, be smart low in saturated fat and trans fat, and moderate in your fat intake. Advice for athletes is the same as that for all healthy people eat a diet low in saturated fat, trans fat, and cholesterol and moderate in total fat. To get enough calories for sports, yet not too much fat, 20 to 35

Relying on labels Health claims

1 A diet high in fat, saturated fat, and cholesterol and a higher risk of heart disease A label describing a food as low-fat, low cholesterol, or no fat, no cholesterol may truthfully say This food follows the recommendations of the American Heart Association's diet to lower the risk of heart disease. Foods with more than 4 grams saturated fat and or saturated fat plus trans fat per serving cannot have any health claims at all on their labels. Low saturated fat means less than 0.5 grams trans fat per serving and 1 gram (or less) saturated fat. 1 Reduced saturated fat means that the amount of saturated fat plus trans fat has been reduced more than 25 percent from what's normal for in the given food product Trans fat-free means the food has less than 0.5 grams trans fat and 0.5 grams saturated fat per serving Cholesterol-free means less than 2 milligrams of cholesterol or 2 grams or less saturated fat

Transport And Metabolism

The third component of the endogenous lipid transport system involves non-lipoprotein-associated movement of free FA through the circulation. These FA, largely products of cellular TG hydrolysis, are secreted by adipose tissue into plasma, where they bind with albumin. Recent evidence suggests that saturated fatty acids (SAFA) and C18 1n-9 are more slowly mobilized than PUFA, at a rate that is independent of their relative proportion in adipose tissue ( 40, 41). Albumin-bound FA are removed in a concentration gradient-dependent manner by metabolically active tissues and used largely as energy sources. Dietary factors profoundly influence lipoprotein levels and metabolism, which in turn alter an individual's susceptibility to atherosclerosis. Dietary fat, CH, fiber, protein, alcohol consumption, and energy balance all have major impact. Classic studies originally revealed that consumption of saturated fats elevated circulating total and LDL CH levels in humans (45). Plasma...

Foundations for practical nutritional information

Nutrition science is constantly advancing, and as hard data throws new light on the relationship between a food property or component and a health end-point, indices of food effects on health are likely to change. For instance, heart disease is now considered to be influenced less by intake of fat than by intake of specific fatty acids such as saturated and trans-fatty acids.41 Such changes are not a sign that nutrition science cannot be relied on but that continuing research leads to clarification.

Diseasespecific Guidelines

Coronary Heart Disease (CHD) is the major cause of death in industrialized and emerging nations and is the most common and serious form of cardiovascular disease. Elevated blood lipids and related disorders of lipoprotein metabolism are implicated in the progression of atherosclerosis and subsequent obstruction of coronary blood vessels and development of atherosclerotic heart disease. Atherosclerosis is infrequently hereditary in origin and there is an extensive body of epidemiologic, laboratory, and clinical evidence of an association between diet and the incidence of CHD. Recent clinical trials provide evidence that reducing serum cholesterol levels through diet, drugs, or both decreases the incidence of CHD. Although much attention has been focused on the effect of dietary fat and cholesterol on blood lipids, diet may influence other steps in the pathogenic sequence leading to atherosclerosis or to a cardiac event. For example, dietary factors may influence the propensity toward...

Not Just for Vegetarians Quick and Healthful Snacks

*Choose those with less trans fat. *Choose those with less trans fat. For vegetarians who consume dairy products and perhaps eggs, nutrition issues don't differ much from those of nonvegetarians. Balance the calories you eat with those you burn smart advice. Go easy on saturated fats, trans fats, and cholesterol as well as added sugars and salt. If you choose mostly lower-fat or fat-free dairy products, plenty of grains (especially whole grains), vegetables, and fruits, as well as nuts and healthy oils, a typical lacto-ovo-vegetarian diet can be high in fiber, low in saturated fat, trans fats, and cholesterol, and moderate in total fat nutrition goals for all healthy people

The Gluten Free Diet and

For overall health and well-being, people with celiac disease should make sure they are consuming recommended amounts of grain foods and pay attention to the fat content of their diet, especially as it concerns saturated and trans fat. Any diet that contains full-fat dairy products, processed snack foods, and fatty meat products may be high in unhealthful fat.

Creating a Winning Eating Plan

For instance, choose oranges rather than orange juice, bananas rather than commercial energy bars, whole-wheat bread rather than white bread, baked potatoes rather than French fries. Foods in their natural state and foods that have been lightly processed have more nutritional value and less sodium, trans fat, and other health-eroding ingredients.

Table Comparing Protein Content of Commonly Eaten Foods

Or a banana for a satisfying snack or a quick meal offer protein, vitamins, and fiber. A source of plant protein, peanut butter is cholesterol free and a good source of health-protective polyunsaturated fat. People who eat at least two servings of peanut butter (or peanuts) per week tend to have a lower risk of heart disease (Kris-Etherton et al. 2001). The all-natural brands have a tiny bit less bad trans fat, but the difference is very small. So enjoy this childhood favorite

Your Health Empty Calories

Fatty acids are long chains of carbon atoms, 12 to 30 carbons long. Attached to the carbons are hydrogen atoms. If all the possible hydrogen atoms are attached to the chain, the fatty acid is called a saturated fat. If any of the hydrogen atoms are missing, the fatty acid is called an unsaturated fat. These forms of fatty acids behave slightly differently in the body. Saturated fats contribute more to the buildup of plaque in arteries and are considered less healthy than unsaturated fats. Saturated fats are found in all animal tissues, and unsat-urated fats are found in nearly all plants. As with proteins, two fatty acids are essential for human beings linoleic and linolenic, and are called essential fatty acids. About 90 of the body's dietary fat intake consists of the fatty acids

Dietary Interventions That May Reduce Illness and Death

To date, the most effective dietary intervention for people who already have cardiovascular disease is omega-3-rich fish oil. Evidence for this comes from a high-quality systematic review of randomised controlled trials.14 Advice to increase intakes of long chain omega-3 fats for people with some cardiovascular disease (compared with no such advice) appears to reduce the risk of fatal myocardial infarction (relative risk 0.7, 95 CI 0.6 to 0.8), sudden death (relative risk 0.7, 95 CI 0.6 to 0.9), and overall death (relative risk 0.8, 95 CI 0.7 to 0.9), but not nonfatal myocardial infarction (relative risk 0.8, 95 CI 0.5 to 1.2). The effects of these cardioprotective doses of omega-3 fats appear consistent whether the advice is dietary (eating more oily fish, usually 2 to 3 large portions weekly) or supplemental (taking the equivalent of 0.5 to 1.0 g of a mixture of eicosapentanoic acid (EPA) and docosahexanoic acid (DHA) fatty acids daily). A further systematic review examined the...

Research by Dr Howell in Enzyme Nutrition and Udo Erasmus in Fats That Heal Fats That

Kill indicates both saturated and unsaturated fats are greatly beneficial as long as they are raw. If the fats are cooked or oxidized, they are altered chemically and may be devoid of lipase (the fat-splitting enzyme) which can lead to health challenges. Saturated fats are more stable than unsaturated fats and the most resistant to alterations due to heat. The best saturated fats come from the inner soft white flesh of young coconuts (available in Asian markets in North America). Because coconut fat is more stable, I have found benefit in drinking the coconut water and leaving the husk at room temperature for 2 or 3 days before opening it up and spooning out the white flesh. Leaving the coconut out allows the associated fat enzyme, lipase, to begin breaking down the coconut fresh. After a few days of enzymatic breakdown, the coconut flesh generally contains more energy and is easier to digest.

The Top Fitness Foods to Stock Your Cabinets With Making Smart Choices Starts at the Grocery Store

Alright, so let's start with the fridge. Each week, I try to make sure I'm loaded up with lots of varieties of fresh vegetables. During the growing season, I only get local produce, but obviously in winter, I have to resort to the produce at the grocery store. Most of the time, I make sure I have plenty of vegetables like zucchini, onions, asparagus, fresh mushrooms, spinach, broccoli, red peppers, etc. to use in my morning eggs. I also like to dice up some lean chicken or turkey sausage into the eggs, along with some swiss, jack, or goat cheeses. Coconut milk is another staple in my fridge. I like to use it to mix in with smoothies, oatmeal, or yogurt for a rich, creamy taste. Not only does coconut milk add a rich, creamy taste to lots of dishes, but it's also full of healthy saturated fats. Yeah, you heard me I said healthy saturated fats Healthy saturated fats like medium chain triglycerides, specifically an MCT called lauric acid. If the idea of healthy saturated fats is foreign...

Evolution of the Dietary Guidelines

The first major step in federal dietary guidance was the 1977 publication of Dietary Goals for the United States by the Senate Select Committee on Nutrition and Human Needs, which recommended an increased intake of carbohydrates and a reduced intake of fat, saturated fat, cholesterol, saturated fat a fat with the maximum possible number of hydrogens more difficult to break down that unsaturated fats

Nutritional Limitations

Saturated fat a fat with the maximum possible number of hydrogens more difficult to break down than unsaturated fats lack of access to animal products contributes to deficiencies in iron, zinc, vitamin A, and other nutrients. When animal products are included, there has been a tendency to choose high-fat products such as sausage and fried pork rinds (chicharr n). The use of lard and a preference for fried foods also contributes to high intakes of saturated fat and cholesterol among subsets of the population.

Dietary Interventions That May Alter Risk Factors

While dietary advice has a role to play in normalizing abnormal serum lipids in people with cardiovascular disease, aspects of diet that clearly protect against death and disease should be given greater emphasis than lipid reduction in this group. Dietary changes are likely to result in reductions of total cholesterol of about 5 ,25-27 while statin trials reduce total cholesterol by 18 to 28 therefore, lipid lowering medication is more effective than dietary advice.25 Metabolic ward studies suggest that replacing 60 of saturated fats by other fats and avoiding 60 of dietary cholesterol would reduce serum total cholesterol by 0.8 mmol L (about 13 ), but it appears difficult to maintain this in a normal lifestyle.25 Replacing saturated fats with unsaturated fats leads to improved lipid levels28 and a reduction in cardiovascular events, but it is not clear whether polyunsaturated or monounsaturated fats are more cardioprotective.29

What Are Fat Substitutes

Substitutes, or fat replacers, provide the sensory and functional qualities normally provided by fat. For example, fat provides moistness in baked goods, texture in ice cream, and crispiness in potato chips. Because fat has so many diverse functions in foods, it is virtually impossible to replace it with a single compound or process. The ingredients used in place of fat depend on how a food product will be eaten or prepared. For instance, not all fat-substitute ingredients are stable when heated, so the type of fat substitute used in a fat-free salad dressing may not work well in a muffin mix. saturated fat a fat with the maximum possible number of hydrogens more difficult to break down that unsaturated fats

The Westernization of Dietary Patterns

Total fat consumption in the United States increased from 18 percent in 1977 to 38 percent in 1995. According to Lin and Frazao, away-from-home foods deliver more calories in fat and saturated fat and are lower in fiber and calcium than home-cooked foods. The average total calories consumed by Americans rose from 1,807 calories in 1987 to 2,043 calories in saturated fat a fat with the maximum possible number of hydrogens more difficult to break down that unsaturated fats

The type of fat in the diet

Both the total intake of fat and, more importantly, the relative amounts of saturated and unsaturated fats affect the concentration of cholesterol in LDL. Figure 7.10 shows the results of a number of studies of the effects of different types of dietary fat on serum LDL cholesterol It increases by a factor related to 2 X the intake of saturated fat.

Diet physical activity and cardiovascular disease

The ''lag-time'' effect of risk factors for CVD means that present mortality rates are the consequence ofprevious exposure to behavioural risk factors such as inappropriate nutrition, insufficient physical activity and increased tobacco consumption. Overweight, central obesity, high blood pressure, dyslipidaemia, diabetes and low cardio-respiratory fitness are among the biological factors contributing principally to increased risk. Unhealthy dietary practices include the high consumption of saturated fats, salt and refined carbohydrates, as well as low consumption of fruits and vegetables, and these tend to cluster together.

Worksheet Determine Your Maximum Fat Limit

Cholesterol is made in the liver, is an essential part of body cells, serves as a building block for some hormones (e.g., testosterone and estrogen), and it is required to digest fats. Cholesterol is also consumed in the diet by eating animal products. High intakes of dietary cholesterol and saturated fats are associated with an increased risk for heart disease. The American Heart Association recommends that daily cholesterol intakes should not exceed 300 milligrams (mg.). Red meats and egg yolks are examples of cholesterol rich foods that should be consumed in moderation.

Putting the Guidelines to the Test

To help you follow a heart-smart diet, here's a seven-day food plan that incorporates lean proteins and low-fat dairy products, unsaturated fats, loads of fresh fruit and vegetables, and plenty of fiber. Plus, it's easy to follow. This meal plan is based on approximately 1,800 calories, so if your doctor recommends you lose weight, you may need to scale down portions and trim off a few foods. On the other hand, if your weight is stable (or you could stand to gain a few pounds), increase the lean protein portions and add some more olive oil, fruits, and veggies.

Nutrition and Health Status

There is a high prevalence of cardiovascular disease (coronary heart disease, stroke, hypertension) in this area, mainly due to the high intake of saturated fats, cholesterol, and sodium. Stomach cancer is also very common due to the high intake of salt and salt-cured foods, especially salted fish. Accidental injuries are the largest cause of death for individuals under forty-five years of age. Suicide and alcoholism are also prevalent, and obesity is on the rise.

Cholesterol metabolism

2.4 function and effect of lipids 2.4.1 Fats Saturated Fats and Physical Performance In addition to physical activity independently affecting plasma lipid levels, a combination of interventions, including diet and exercise regimens, has been shown to be effective at positively altering plasma lipid profiles. Decreased saturated fat intake and exercise incorporation induce complementary effects on plasma lipid levels, the combination of which shows a more optimal plasma lipid profile than either intervention alone.46 The modification in dietary lipid intake complements the reduced levels of plasma HDL cholesterol and triglycerides often seen by an increase in physical activity. Therapies involving both a low-saturated-fat diet and exercise incorporation lowered plasma total cholesterol, LDL cholesterol, and triglyceride concentrations by 7 to 18, 7 to 15, and 4 to 18 , respectively, whereas plasma HDL cholesterol concentration was increased by 5 to 14 . Specifically, when diet alone,...

Interactions between early and later factors throughout the life course

Impaired glucose tolerance and an adverse lipid profile are seen as early as childhood and adolescence, where they typically appear clustered together with higher blood pressure and relate strongly to obesity, in particular central obesity (76, 78, 125, 126). Raised blood pressure, impaired glucose tolerance and dyslipidaemia also tend to be clustered in children and adolescents with unhealthy lifestyles and diets, such as those with excessive intakes of saturated fats, cholesterol and salt, and inadequate intake of fibre. Lack of exercise and increased television viewing add to the risk (10). In older children and adolescents, habitual alcohol and tobacco use also contribute to raised blood pressure and to the development of other risk factors in early adulthood. Many of the same factors continue to act throughout the life course. Such clustering represents an opportunity to address more than one risk at a time. The clustering of health-related behaviours is also a well described...

Traditional Cooking Methods and Food Habits

Traditional meals are highly seasoned with ginger, lime or lemon juice, garlic, onions, or scallions, depending on the dish. Lard and coconut oil (both saturated fats) are the most common fats used in cooking and give foods a distinctive flavor. Traditional beverages include fruit juices, coconut water, local alcoholic concoctions, and teas (primarily introduced by Asian immigrants).

Specific aspects of fat needs

A special class of the lipids is known as eicosanoids or prostaglandins. These molecules take on importance when consideration is given to unsaturated fatty acids, including both the omega-3 and omega-6 fatty acids, which serve as precursors of the eicosanoids, as discussed below. The 35 or so of energy provided by dietary fat refers only to the triglycerides found in our foods. High-performing athletes typically consume 20 to 25 fat, but they make certain that they get enough unsaturated fats because these fats, especially the omega-3 fatty acids, are generally thought to support immune function and keep athletes from catching common colds and nagging infections. MFAs approximate 10 and PFAs are typically less than 10 . The mix of PFAs has also been estimated to have a ratio of 5-10 to 1 of omega-6 FAs to omega-3 FAs. Consumers of mostly animal foods may have an even greater ratio, and vegetarians may have ratios less than 5 to 1, depending on their food selection. High fish eaters,...

Explaining the Case Studies

In addition to getting the amount of food intake all wrong, these athletes were getting the types of food all wrong. This also required a change and the dietary shifts we made with them included a) a reduction in sugar intake and a replacement of this sugar with low glycemic, micronutrient, and fiber rich carbohydrates, b) adding more protein to the diet, and c) balancing out their saturated fats with monounsaturated fats and polyunsaturated fats. These changes likely improved something called nutrient partitioning. By eating the right foods, the energy (calories) you take in are more likely to go toward building muscle vs. building fat. In other words, the nutrients are partitioned toward muscle cells, leaving the fat cells alone. thus burn fat As a result of this increase in energy efficiency and metabolic slow down, one of two things can happen. Either your fat loss stops altogether or your fat loss is accompanied by muscle and strength loss. The second group consists of those...

What Tests Will I Need

High levels of triglycerides also act as an independent risk factor separate from all other factors. Some studies have shown that triglyceride levels are a good measure of the severity of coronary artery disease. Diets high in some saturated fats (especially myristic and laurel fats) may increase triglycerides, but in most cases, it is a high sugar and carbohydrate diet that elevates triglycerides.

Selection of methodology

Polyunsaturated but not saturated fatty acids decreased Th1 cytokine production little effect on Th2 cytokines effect shown at level of mRNA The study of lipids provides great challenges for study design, since incorporation into membranes, as well as direct effects on metabolic pathways, must be considered. There is increasing evidence that increase in fat intake may impair immune function, as well as leading to obesity (Nieman et al., 1996). A relationship between fat intake and cancer risk has been indicated (Risch et al., 1994), but the mechanisms remain unclear. Recent data demonstrate that the fatty-acid composition of cellular membranes can cause immune perturbation. Mechanisms of action include modulation of adhesion-molecule expression (Miles et al., 2000) and are apparently related to specific fatty-acid composition. The activation state of the cell is a determining factor in how fatty acids affect the immune response (Wallace et al., 2000). This topic has been addressed by...

Have You Ever Wondered J

if virgin olive oil has fewer calories than pure olive oil No matter what the type, olive oil is high in monoun-saturated fatty acids, and the calories are the same. Terms that may confuse consumers, such as virgin and extra virgin olive oil, refer to the acid content-not the nutrient content. Extra virgin olive oil has less acid and a fruitier flavor than pure or virgin olive oil. Because it has more aroma and flavor, you can use less.

Lipid Differences Between Omnivores And Vegetarian Or Vegans

Cholesterol and triacylglycerol production as previously discussed. Exogenous plant dietary fat supplies a dominance of unsaturated to saturated fatty acids to minimize not only the atherosclerotic diseases, but also several of the rheumatoid states, the mineral problems of osteoporosis, and possibly several types of cancer by the inclusion of polyunsaturated fatty acids (PUFA).3,40,41 This protective diet combined with adequate exercise inhibits the initiation of these diseases before they reach the lipid deposition stages by decreasing the initial free radical attack with antiox-idants. For example, in coronary artery disease (CAD), the vegetarian or vegan diet supplies the antioxidant vitamins and minerals from a high The dominance of unsaturated fat to saturated fat of the vegetarian diet lowers total cholesterol and LDL-C levels. The saturated fatty acids (SFA) lauric (C12 O), myristic (C14 O), and palmitic (C16 O) are very hypercho-lesterolemic. Palmitic acid is the dominant...

Nuts Seeds And Oils

While 73 to 95 of the calories in nuts come from fat, they are low in saturated fat. On average, nuts contain about 60 of their calories from monounsaturated fat, which facilitates a reduction in blood total- and LDL cholesterol levels, without lowering the HDL cholesterol levels. A number of clinical trials have demonstrated the effectiveness of diets that contain either almonds, pecans, peanuts, hazelnuts, macadamia nuts, pistachios, or walnuts to significantly lower blood cholesterol levels.122-129 Human feeding trials that incorporated these nuts into the diet produced significant reductions in LDL cholesterol levels ranging from an 8 decrease with macadamia nuts to a 16 decrease with walnuts. Except for the studies with almonds and pistachios, all of the clinical trials involved normocho-lesterolemic subjects. Only in the case of the pistachio study did HDL cholesterol levels increase (up 12 ).129 In an analysis of the nut-feeding studies, Kris-Etherton reports that the...

Are Certain Nutrients Better for Weight Management Than Others

Research studies have supported the notion that all calories are not equal when it comes to leading to body fat accumulation. For instance, all foods increase our metabolism to some degree, which scientists refer to as the thermal effect of food. However, when people eat different meals containing the same number of calories but with different nutrient compositions, in some cases they burn more calories in the couple of hours that follow. In particular, foods with more calories from protein and unsaturated fat tend to increase calorie burning more than if those same calories came from carbohydrate and saturated fat. So less of the food calories would be available for fat storage. Energy nutrients such as protein and unsaturated fat are not easily converted to fat and are ideal choices to substitute for saturated fat and simple sugars. Furthermore, certain types of unsaturated fat can play additional roles in influencing our ability to make fat from excessive diet-derived carbohydrate...

The Balanced Vegetarian Diet

Without question, a diet based on plant foods can contribute to good health. A plant-based diet tends to have more fiber, less saturated fat and cholesterol, and more phytochemicals active compounds that are health protective. Foods rich in phytochemicals include not only fruits and vegetables but also the protein-rich foods common to a plant-based diet nuts, legumes, dried beans, and peas. But some vegetarians (who for health reasons choose to not eat red meat) often turn to cheese for protein. They thrive on cheese-filled omelets, cheesy lasagna, salads frosted with shredded cheese, and slices of whole-grain bread bubbling with melted cheese. They are unaware, though, that cheese has far more saturated fat than lean meats and that eating a cheese sandwich is, in that respect, worse for your health than a lean roast-beef sandwich without mayonnaise. As I have mentioned before, lean meat, eaten in small portions as the accompaniment to lots of carbohydrate, is not the health culprit...

M Menu Planning for Cardiovascular Diseases

Menu planning for cardiovascular diseases revolves around offering dishes rich in complex carbohydrates and fiber and using small amounts of fat, saturated fat, cholesterol, and sodium. 9. The TLC diet is a low-saturated-fat, low-cholesterol eating plan that calls for less than 7 percent of kcalories from saturated fat and less than 200 milligrams of dietary cholesterol per day.

How Does Food Cholesterol Impact the Development of Heart Disease

One of the earliest recommendations for reducing blood cholesterol levels was to follow a low cholesterol diet. However, it soon became apparent that blood cholesterol levels are influenced more by how much saturated fat is eaten rather than cholesterol. Cholesterol is derived from animal foods as a general rule, animal foods that are higher in saturated fat usually contain cholesterol. Focusing on reducing the level of saturated fat in the diet usually results in a reduction in diet cholesterol as well.

Uses of the Food Guide Pyramid

Individuals can use the Pyramid educational materials to plan a diet that contains all needed nutrients and is moderate in fat and saturated fat. This is important in the United States, where the major causes of death, such as heart disease, are related to diets high in fat, especially saturated fat. Obesity is also a major health concern in the United States. Although physical activity is a critical component of weight management, food intake also plays a role in energy balance. The Food Guide Pyramid educational materials provide serving sizes and a recommended number of servings for people of different ages and activity levels. This guide can help people learn to eat reasonable amounts of food in a country where large portion sizes are the norm.

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