Questions and Answers
Ian, the human body needs fat for a whole host of processes. In fact, fat is essential to normal function and, ironically, can actually help you lose excess body fat.
Fat helps regulate blood sugar levels, which keeps your energy levels steady and makes you feel less hungry and more satisfied. It"s also critical for testosterone production and in the case of certain fats, actually has disease prevention properties.
The trick is not to eliminate fat from your diet, but rather to replace "bad" fats with "good" ones. So what are bad fats?
Bad fats are trans fats and highly saturated animal fats. These are the fats found in fried foods, processed cakes, cookies and breads that contain hydrogenated oils. Butter and animal fats should also be consumed in moderation, but a little butter is actually better for you than margerines (which typically contain trans fats.)
Good fats are generally non-saturated and come from nuts, grains/seeds like flax, fish, egg yolks, avocados and olive oil. Consumption of the these fats can actually protect your body from diabetes, heart disease, certain cancers and possibly even diseases like Alzheimers.
They are also utilized in a different way that trans fats, so the body is more likely to burn them as fuel, versus storing them away as body fat.
The USDA recommends that people consume no more than 30% of their daily calories in fat. So for a person on a 2,000 calorie diet, this would be around 60 grams of fat a day. Most of that fat should come from unsaturated, non-trans fat sources — again fish, eggs, nuts, olive oil. No more than 10% should come from saturated sources.
If you go to fat free diet, you will typically find yourself making up for the calories with excess carbs and sugar. You will also be hungry all of the time. In the end, it"s not only unsustainable, but unhealthy. Researchers believe that one of the reasons that obesity continued to rise in the US was because of the fat-free craze of the 80s and 90s. When you remove the fat from your diet, you tend to binge on high carb foods which actually cause you to sock away the extra calories as … Guess what … Body fat.
The best overall diet profile will include some good fats, plenty of slow-burning carbs like vegetables, oatmeal and whole grains and lean protein at nearly every meal. At the end of the day, if you follow this profile and watch your total calorie consumption, you will be able to hit your health and fitness goals.
I need to know of a pill that burns fat, time is not a factor, that isnt very expensive but works well? Im a weight lifter but i wanna cut down on fat to be more cut
maybe i shudve said this but i wanna buy here in America i dont wanna be ordering it -_-
Pills don"t usually work that well, but if used just as an appetite suppressant if you"re an overeater, I would suggest hydroxycut. But really, if you want to cut away the fat to be tone, try this:
Have 6 small meals every day (as opposed to 3 large ones). This will help keep you from getting too hungry and overeating, since you will be eating more often.
The largest meal of the day needs to be breakfast, and your final meal should be the smallest, and should be 2 hours before bedtime. Try too avoid high amounts of carbs in the evening hours.
The normal way to structure this is by eating your main 3 meals of the day, and adding a snack about 2 to 3 hours after each one.
Whole foods are important to have. Cut back on the heavily processed foods. It"s helpful to look at the ingredients list of everything you buy, and the shorter that list is, the better it normally is for you.
You need a good balance of carbs, proteins and fats. For carbs, stick with whole grain breads (pita bread is the best), and whole grain pastas, etc… These are better for you and keep you full longer. For proteins, stick with lean meats and low or no fat dairy products. Essential fats should be taken in less moderation, but are still important. Good fats are in things like ev olive oil, fish oil, peanut butter, and mixed nuts.
This is a typical day for me:
Breakfast
Fruit, plain whole oatmeal, ground flax seeds (good fats), an egg, and skim milk.
Snack
Peanut butter with a banana
Lunch
Grilled chicken breast on wheat with fat free cheese, handful of mixed nuts
Snack
Whey protein shake (with water)
Dinner
Salad with tuna or chicken, mixed veggies (stir fry if I feel like cooking)
Snack
Fat free cottage cheese or 2 table spoons of natural peanut butter (sometimes can of tuna)
This is pretty basic, and easy to prepare. You don"t need to stick to the same things every day, but once you find the healthy foods you really like, mix and match however you want. Just remember to have a good balance of carbs, proteins and fats.
Well, it depends how many meals you"re eating per day.
Assuming a fairly active young woman between 5" and 5"6", weighing in at about 120 lbs, the daily calorie needs would be around 1700-2000 calories, maybe a little more, but let"s stick to the safe side and assume 1700 calories.
The minimum protein requirements for this woman would be around 45 g a day, though it"s beneficial to get a little more than the absolute minimum, especially if she"s a little active, so we can assume a figure around 60 g.
The carbohydrates and fats are quite interchangeable for the human body, but it"s generally best for active people to consume more carbohydrates and for inactive people to consume less.
An inactive woman needs a minimum of about 100-150 g of carbohydrates, but since our lady is fairly active, 200 g of carbohydrates would probably be a safe bet.
Fat can make up the rest her energy needs and provide her with the nutrients, vitamins and essential fatty acids she needs to be healthy, so in this case, we"re left with about 70 g of fat.
So at three meals a day, if all three meals have the same composition, one meal should have about 20 g of protein, 70 g of carbohydrates and 23 g fat.
If our active lady likes to eat fattier foods, it wouldn"t do her any harm to her body or her waistline if she chose healthy fats and took away 2 g of carbohydrates for every 1 g of fat she added.
If our lady isn"t active, she would ideally consume fewer carbohydrates, as carbohydrates that aren"t burnt off have a tendency of being converted into fat, which is worse for arteries than actually eating fat.
It"s always a good idea to eat plenty of vegetables to give you the vitamins you need and to give you a sense of fullness. If you"re active, some starchy vegetables or grains are a great way to get extra energy. Potatoes and oatmeal are excellent sources of carbohydrates because for the number of calories eaten, they"ve been proven to keep you full for longer than any other source, including pasta, rice, bread and cereal, even wholegrain. Can you believe that potatoes are amazingly rich in minerals like potassium and vitamin C as well? Neither can I, but they"re a lot more nutritious than people give them credit for. Careful not to OD on them, though! And they lose their satiating properties when fried in fat, so they"re better baked or boiled.
All meats and fish are wonderful sources of healthy protein and fatty fish are a superb source of omega-3 fats that are essential for long-term cardiovascular health. Other fish like tuna, cod and pollock have almost zero fat. Meats like pork, chicken and beef are great sources of B vitamins and readily absorbable minerals such as iron and zinc (beef especially), and both beef and dairy are rich in fat-burning carnitine. Most meats don"t contain too much fat and the saturated fat tends to be balanced out by an equal amount of heart-healthy monounsaturated fat, but it doesn"t do any harm to cut the excess off. For fat-free protein, chicken and turkey breast are a great choice. Cottage cheese, quark and certain dairy products are also rich in protein and low in carbohydrates and fat.
It"s always good to eat a varied diet, so beans, lentils and pulses are good vegetable sources of protein (and carbohydrates too), though they are deficient in certain amino acids, so it"s a good idea to eat a little meat along with them as well to make sure you get the most out of their goodness.
A few nuts and fruits (not too many of either – they have lots of fat or sugar!) are the perfect way to round off a delicious and healthy diet.
Food That Burn Fat – Food That Burns Fat
How to train your body to burn fat – Yahoo Canada Shine On
Yahoo Canada Shine OnHow to train your body to burn fatYahoo Canada Shine OnPomroy explains that if you eat wheat, corn, dairy, soya, refined sugar, caffeine, alcohol, dried fruit, artificial sweeteners or fat-free diet foods, you will not be able to repair and kickstart your metabolism. This means you won"t be able to train …
http://quickandhealthywaystoloseweightfa…
Free Fat Burning Meals
No comments:
Post a Comment