Top 10 Fat Facts

We all have a preconceived idea about dietary fat and the first thing we always do is cut out fat.

This is a fundamental mistake that we all make.

Healthy dietary fat is an essential part of your overall health.

Yes, we need to restrict our intake of dietary fat, but the important part to remember is; which fat type to restrict.

 Let’s take a look at the top 10 fat facts

1. Do not eliminate all fat from your diet

2. Dietary fat is found both in animal and in plant foods

3. The body cannot produce fat on its own

4. Unsaturated fats, specifically the monounsaturated fats, which can be found in nuts, seeds, vegetable oils and soft margarine products are considered the healthier option

5. You can manage your weight loss better if you eat enough fat

6. Fat takes longer to digest than some other food types

7. Man made chemically altered and/or processed fats, which are found in most processed foods impairs your cellular functions, specifically trans fats

8. A healthy portion of fats in your diet, helps to keep the gnawing hunger pangs at bay, but the emphasis is on ‘portion size’ and moderation

9. Fat help carry essential nutrients throughout your body and serves as a reserve for energy storage

10. Rough guide; the number of fat grams you can eat per day is roughly equal to 3-3.5% of daily calorie intake. For example, if you eat 1,200 calories per day, your fat intake should be 40g or less

Here are some tips for food preparation

1. Instead of pouring olive oil into your pan or on your salad, use a spray bottle

2. Use chicken or vegetable stock, tomato juice or even wine instead of oil or butter

3. When eating fish, don’t go for the tartar sauce use lemon juice instead

4. Use non-stick cooking pans

5. Rather grill, boil, steam or poach food instead of frying

6. If you have to fry meat, remember to mop up excess oil by blotting with kitchen paper

7. When buying meat, choose chicken, turkey or ostrich instead of beef or pork

For more information, visit my web site http://www.GetHealthyMindandBody.com.

Article Source: http://EzineArticles.com/?expert=Ingrid_D

 

How I Found My Waist

Start of the Day

I got up this morning like any other day and as usual the first thing I do is head straight for the coffee machine to kick start my day with my favourite cup of freshly brewed Lavazza coffee.

If you are an early riser like me, anything from 4am onwards, that first cup of coffee in the quiet of the morning, whilst you contemplate and plan your day is just so, now how would I describe it, peaceful? Not quite right but I think you know what I mean.

So, anyway once the planning’s done I go upstairs to get ready to go to gym.

The Shock!

Whilst getting ready for gym, I glance in the mirror and oh! My hat, what do I notice? My waist it’s gone. I could have sworn it was there yesterday.

So what happened?

Believe it, but the shock of this; I know it’s vain, but hey? I am a girl. Drove me straight back downstairs to another caffeine fix.

Ok! So now I am sipping my coffee and trying to find answers to:

• When did this happen?

Not sure, but I know it was not an overnight thing, must be over the last few months? I am reasonably disciplined with my gym workouts and yes, I have noticed that my fat % was a little (obviously not that little) high, but took no real notice of it.

That was a mistake!

• Why have I failed to notice?

I guess, sometimes we see what we want to see?

• And above all, what am I going to do to get it back?

No hesitation, a solution must be found now. So the hunt for ‘the waist’ began.

The Solution

Needless to say, gym left and I went back up stairs to my office and got on the internet. Somewhere there must be a solution.

I am not fond of pills, so that option is not for me. I was looking for advice on how to eat the right foods to reduce body fat. After all that was my problem. I gained weight around my waist, which for a women or a man for that matter, is a dangerous thing to do.

Excess weight specifically around the abdominal area is a health risk. Why?

Abdominal fat, is not fat that sit around your waist doing nothing, it is active and dangerous as a result. It releases harmful substances like free fatty acids that interfere with the body’s ability to break down hormone insulin and on top of it; it secretes harmful substances that increases our risk of heart attack and strokes.

So, eat properly and decrease your fat intake and hoo-ha we have our waists back!

That was what I did. With good information and some moderate diet adjustments I got my waist back in less than a month.