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The Truth About Fat
Fat has had a lot of bad press and for many people, just a mention of the word can evoke misery. You can try to lose it, try to hide it, try to avoid it, but your body still needs it! Did you know that fat helps to insulate our nerve cells, keeps us warm, balances our hormones, keeps skin and arteries supple, lubricates joints and is a component in every cell? The key issue here is recognizing which type of fat your body needs, how much your body requires and which type is your enemy. Armed with the right information, you can focus on getting more of the good fats and less of the bad fats into your daily diet. There are two types of fat to be aware of. Saturated fats - let's call them "the enemy" and unsaturated fats - "the good guys"! It is easy to tell the difference because saturated fats are hard at room temperature. Saturated fats are not essential to your health. They come from animals and are found in meat, eggs and cheese. They are harder to digest and full of cholesterol. Unsaturated fats are liquid at room temperature and have been divided into two groups. Monounsaturated fats such as olive oil, and polyunsaturated fats such as sunflower oil. Polyunsaturated fats are split into Omega 3 fatty acids and Omega 6 fatty acids. Monounsaturated fat (Omega 9) although not essential, is not harmful in moderation - a good quality (extra virgin first cold pressed) olive oil is a healthier alternative to the usual vegetable oil. Good sources of Omega 6: safflower oil, sunflower oil, evening primrose oil, walnut oil, pumpkin oil, sesame oil. Good sources of Omega 3 are mackerel, herring, salmon, pilchards, sardines, tuna and flax seed oil. Here are some important facts about fat in our diet. 1. Fat is the 'energy reserve' of animals, plants and humans. 2. The ideal body-fat ratio should be approximately 19-26% of a woman's body weight, and 12-18% of a man's body weight. 3. There are two different types of body fat - brown and yellow. Brown fat is situated inside the body and is 'active', containing mitochondria that produce heat (thermogenesis) and as a result burn energy. Yellow fat is found nearer the surface, is less active and more likely to accumulate. Women tend to have a higher ratio of yellow fat than men. 4. Women need higher levels of fat because it is essential for reproduction and so the body stores it 'just in case'. 5. An average healthy intake of good fats in the diet should be approximately 30-40 grams a day. The fat content of diets in affluent populations can be nearly four times this amount! 6. Most foods containing fat combine saturated, monounsaturated and polyunsaturated fat in varying quantities. For instance, butter's fat content is almost 100%, of which 60% is saturated, 30% monounsaturated and 10% polyunsaturated, compared with sunflower seeds' fat content of 73%, of which just 12% is saturated and 21% monounsaturated and 67% is polyunsaturated. 7. Heat, light and oxygen destroy essential fatty acids, which is why it is best to keep oils in dark containers. 8. Essential fats must come from the diet because your body cannot produce them. The essential healthy fats are Omega 3 and Omega 6 (known as essential fatty acids). 9. Weight for weight, fat provides more than twice the amount of usable energy than carbohydrates or protein (you'll find 9 calories in every gram of fat). 10. Fat contributes to the palatability, texture and the smell of many foods, it also slows down the process of digestion providing an extended period of satiation after a meal. When you know the good from the bad, fat is fabulous! (c) Copyright Kim Beardsmore -- Kim is a successful weight loss coach who will cut through the diet-hype and help you reach your goal weight. No public 'weigh-ins', meetings that cost you money or fads...simply results you will love! You can receive a free consultation. Visit today: http://tinyurl.com/4ad56 Are you interested in earning money from home? We can help you grow a profitable home business: http://tinyurl.com/46oqa
MORE RESOURCES: What do weight loss drugs mean for a diet industry built on eating less and exercising more? The Associated Press Opinion | Ozempic and Wegovy Have Health Benefits Beyond Weight Loss The New York Times FDA, doctors warn about compounded Ozempic. What we found at metro weight loss clinics - WSB Atlanta How to cover the sharp rise in spending for diabetes and weight loss drugs Association of Health Care Journalists Study: Zepbound Reduces Sleep Apnea Symptoms Prevention Magazine ResMed Stock Hits 8-Month High After Quarterly Beat Wipes Out Weight-Loss Drug Woes Investor's Business Daily 4 Reasons Weight Loss Drugs Aren't Working for You Verywell Health Big Joe shares month one of his weight loss journey New Jersey 101.5 FM The 'metabolic trade' is keeping Ariel Investments competitive amid weight-loss drug craze Pensions & Investments All About '1000-Lb. Sisters' Star Tammy Slaton's Weight Loss Women's Health Elton John Weight Loss Photos: Before, After Transformation inTouch Weekly TikTok to crack down on content that promotes disordered eating and dangerous weight-loss habits Union Democrat Beyond Weight Loss: Five Yale Experts on the Benefits of Exercise Yale School of Medicine Jon Gosselin Teases Plans to Propose to Girlfriend Stephanie Lebo After 32 Lb. Weight Loss Yahoo Entertainment New Johns Hopkins study challenges benefits of intermittent fasting The Hub at Johns Hopkins UCLA Medical School Under Fire for Teaching Anti-Weight Loss, Marxist Ideology - TPUSA LIVE Turning Point USA Missy Elliott's Graves' Disease: Weight Loss, Symptoms Women's Health How does fat leave the body? Experts explain the weight loss process Women's Health UK Delta Burke once turned to crystal meth as a weight loss method: 'Wouldn't eat for five days' New York Post Jon Gosselin Gives Update on Weight Loss Journey and His Plan to Propose to Stephanie Lebo (Exclusive) Entertainment Tonight US Senate committee investigates weight-loss drug costs as NC negotiates with manufacturer WRAL News Ciara Updates Fans On Her Weight Loss Goals HotNewHipHop '1000-Lb. Sisters' star Tammy Slaton shows off tremendous weight loss in new swimsuit photo Page Six Sleep Apnea Reduced in People Who Took Weight-Loss Drug, Eli Lilly Reports The New York Times Face filler expected to soar with cases of gaunt 'Ozempic face' — and one company is cashing in New York Post Costco products that helped me maintain 73-pound weight loss Business Insider Rejuvenate Health and Wellness Free Weight Loss Seminar Set May 6 SpaceCoastDaily.com How 'miracle' weight-loss drugs made health disparities worse Los Angeles Times Eli Lilly’s weight loss drug Zepbound shows promise as a sleep apnea treatment in late-stage trials CNBC Weight-Loss Drugs Drive U.S. Prescription Spending HealthLeaders Media Sleep apnea: Zepbound, Mounjaro improves symptoms in clinical trial Medical News Today '1000-lb Sisters': Tammy Poses in Swimsuit After 400-Lb Weight Loss Entertainment Tonight TikTok cracks down on Ozempic content Business Insider The new weight-loss drugs and cancer Fred Hutchinson Cancer Center Q&A: Can weight loss drugs help in addiction treatment? Penn State Health News Selling weight-loss and muscle-building supplements to minors in New York is now illegal El Paso Inc. No, Kelly Clarkson isn’t promoting weight loss gummies or other diet products. Such claims are scams PolitiFact Drugs Like Ozempic And Mounjaro Could Treat Other Conditions—Here's What Scientists Are Looking At Forbes How Americans View Weight-Loss Drugs and Their Potential Impact on Obesity in the U.S. Pew Research Center 26-year-old youth dies during weight loss surgery in Chennai, Tamil Nadu govt orders probe The Economic Times Medicare's weight-loss drug Wegovy coverage poses potential premium hike for millions of enrollees NBC News |
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