Saturated fat and unsaturated guide you should know to lose weight

Saturated fat and unsaturated guide you should know to lose weight

Do you want to lose weight and improve your health? The healthy fats may help you in that, and in particular the saturated fats associated with increased risk of diabetes and heart disease, research shows that carbohydrates may in fact be the reason for this. In the diet study published in the journal PLoS challenge the theory that dietary saturated fat or bad they contribute to heart disease, although it is said that there is a correlation between saturated fat in the blood and heart disease.

Saturated fats and unsaturated fats guide you should know to control weight

Saturated fat:

During the study, and then exposing the participants for three weeks in their diet gradual increase in carbohydrates with gradually reduce fat and saturated fat, where he found that the calories and protein obtained by the body do not change, as the high carbohydrate levels led to increased level of fatty acids in the blood ( Albalmtewolak acid) is known to increase the risk of heart disease and diabetes. When Albalmtewolak acid concentration than it is an indication that an increasing proportion of carbohydrates are converted to fat instead of burning it to produce energy. In other words, the amount of carbohydrates you consume may determine how to address whether saturated fat is burned for energy or stored as fat.

The amount of fat you should eat:

1. A recent study in the Journal of open heart and found that the percentage of calories which we get from fat per day should not exceed 30 percent of total calories, and should reduce the saturated fat - from red meat and dairy products such as milk, eggs and cheese - to no more than 10 % of total daily calories.
2. It is better to prevent fat permanently and replace sugars and refined carbohydrates are available in the form of food, canned fat-free and low-fat.
3. These guidelines aim to make the most of human health, but because these items are not followed, it did not do anything where obesity rates have doubled since 1980, and is expected to increase by 50 percent by 2030. At the same time, childhood obesity and diabetes has tripled.
4. It's time to stop thinking of that dietary fat is the enemy, in fact, fat is a major source of energy and essential nutrients, and can not live without it they also may help you lose weight.
5. Fats help the body a sense of satiety for long periods, and because it gives a flavor of the food it makes it more receptive to the food, and when you eat fat, it slows the entry of glucose into the bloodstream, which helps to reduce blood sugar.
6. Burning carbohydrates directly after eating makes you feel hungry after a brief period, but fat help control appetite and cravings to eat.

Types of fats that must be consumed and which should be avoided:

1. monounsaturated fats (MUFAs)  in olive oil, canola oil, walnuts, and most nuts as well as avocados, are usually liquid at room temperature.

2. polyunsaturated fats (PUFAs)  are always liquid, whether at room temperature or in the refrigerator, which includes most of the oils of vegetable seeds and some nuts, such as sunflower oil, safflower and flax seeds, soy, corn, cotton, grape seed, sesame, as well as the oils in fatty fish , such as sardines, herring and salmon.

3. essential fatty acids   that the body can not be produced, which include Omega-3 and Omega-6 essential for good health for all body functions, and no omega-3 in oysters and cold water fish, and there are omega 6 in seeds, grains, as well as in chicken.

Should eat foods rich  with omega-  3  , such as oysters and fish in cold water (salmon, tuna, sardines, herring, anchovies, along with non-fish sources such as flax, almonds, walnuts and canola oil seeds). And avoid corn oil, soybean, cotton and peanuts, which are high in omega-6.

4. saturated fatty acids   tend to be solid at room temperature, such as butter, grease, heat, palm oil and coconut oil-rich relatively saturated fat, and this type of fat no harm from consumption in the low-carbohydrate diet, because it works on the restriction of carbohydrate, and fat burning in the body and mind a fundamental source of energy.

Should avoid trans fat consumption in all things, where the consumption of trans fats was associated with an increased risk of heart attacks, has proved to increase the level of inflammation in the body. Usually found in foods that should already be avoided such as fried foods, baked goods, cakes, biscuits, pastries, snacks, and vegetable ghee.

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