Dietary Fats :The Good,Bad and The Ugly

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    There are two main types of potentially harmful dietary fats: Saturated Fat and Trans Fat

    (i)Saturated fat

    You get saturated fat from:

    •Animal products such as meat fat
    •Full-fat dairy products such as butter and cream
    •Palm and coconut oil in processed food such as biscuits, chips & slices

    Saturated fat has no known health benefits. A high intake of disadvantageous saturated and trans fats can lead to elevated low-density lipoprotein, or LDL,cholesterol levels, which may increase your risk of developing heart disease. These dietary fats may also contribute to obesity, diabetes and cancer.
    (ii)Trans fat

    Trans fat is sometimes used in:

    •Commercially-made cakes and biscuits
    •Takeaway food
    •Energy bars
    •Ready-made meals
    •Snack food like chips

    Trans fats can increase harmful low-density-lipoprotein cholesterol, while decreasing good high-density-lipoprotein cholesterol. In turn, this can increase your risk of cardiovascular disease. Furthermore, these dietary fats has been associated with the development of type-2 diabetes.

    Strategizing Your Diet

    dietary fatsNow that you have learned the basics about dietary fats, it’s time to learn how to design your own diet to shed those extra pounds. Creating a weight loss diet that caters your own preferences is the golden rule to a successful diet plan.

    Don’t go for an extreme diet plan just because you’re desperate for a drastic change in your weight – it’s unrealistic and you rarely get to your goal. Ideally, small changes in a healthy direction over time can work magic to your body.

    Winning Rule: Slow & Steady wins the race in long-term fat loss! Follow these simple magical steps to creating your own fat-shedding diet!

    •Identify your current diet

    Keep a careful diary log of your normal food intake for 7 days. Eat as per normal but keep record of what you have consumed each day, how much at each meal or snack. For example how many bowls of cereal? One or two? How much milk? What type of milk? TIP: There are so many amazing Calories-Tracking Apps today!

    Simply download one and start tracking – The more convenient it is, the more likely you’ll track your food intake! Make sure you calculate the amount of calories intake for every meal, add all seven days’ total calories intake and divide by seven. This will give you a good idea of the calories intake you’re currently consuming at your current body weight.

    •Design a new diet

    Dream big but start small. Be realistic and take small steps towards big success! A safe weight loss is one that will most likely be permanently consistent, is one pound a week. GOAL = Lose 1lb / Week Do your math. One pound equals to 3500 calories. 3500 divided by seven days a week equals to 500 calories each day. Identify your daily average calorie count and subtract 500 calories. My personal favorite formula to calculate my Average daily intake is to take my own body weight, multiply by 14 (Of course, there are other formula out there… more complex ones that is)

    But remember: Keep things simple! That’s the key to easy weight loss So let’s say I’m a 180lb man. So 180X14=2520kcal Then, 2520-500=2020kcal. *So, I need to consume around 2000kcal per day to lose 1lb/ week.* If my weight loss progress is slow / hit a plateau, I’ll lower down my daily calorie intake to 1700-1800kcal. Simple. However, keep in mind that you should not lower your calorie intake to less than 1500 without advice from a professional registered dietician.

    •Play of substitution

    Don’t quit food, don’t go into hunger mode! Think about zombies… what they do? They binge! So if you starve yourself for too long, you’ll BINGE! Learn to substitute healthier food that you like and reduce portions of high calorie food that you like so you can achieve the new lowered daily calorie count.

    Let’s just say you love burger and almost can’t live without it, its okay, eat it. But instead of eating the whole thing as it is, lower its calorie count by cutting the portion size or substituting certain ingredient. Eat half of it rather than the whole; opt for lean chicken meat rather than fattening beef patty, a sprinkle of chilli flakes instead of oozing chilli sauce.

    The easiest and most possible way to achieve huge calorie savings is by changing the way your favorite foods are prepared. Avoid frying and rich or thick sauces. Opt for steam, bake, broil, roast, or even better – just eat it fresh to get away from the dietary fats.

    Discover How to Lose Stubborn Body Fat at Any Age,Even If You’ve Tried Everything and Nothing Has Ever Worked for You Before




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