Get clever with your fats!
Here is a topic that causes a lot of confusion. The internet is full of information on the role of dietary fats, in particular the benefits of consuming mono- and poly unsaturated fatty acids. Unfortunately the abundance of that information and the misinterpretation of the scientific data means that there is a lot of conflicting advice regarding fats and weight loss.
The confusion partly arises from the fact that many populations differ in how much fat they eat despite similar health outcomes. It does not help that some populations (namely the Eskimos) despite their high fat consumption (up to 50% ), seem to have the lowest rates of heart disease while retaining the high rates of overweight and obesity. Rates that in other countries (e.g. US, UK) are the leading cause of coronary heart disease.
The problem is how to adapt what we know to the real world scenarios. More specifically what should an individual do to maximise their chances of better health, especially when trying to lose excessive fat from the body. The following infomation should be sufficient to guide you through this 31 day fitness transformation without burdening you with details.
Take home message!!!
Reduce to a minimum eating foods that are high in fats processed in order to maximise their shelf life (transfats) – foods containing, or cooked in, partially hydrogenated oils – cakes (gulp!), pastries, fast food, snack foods and baked goods. Enjoy these foods as real treats instead of a cheap source of calories you grab on the go.
Nuts – more of this
The above foods may contain 15% – 45% trans fats. Trans-fats – processed fats – are not essential to the body, have no biological benefit but do harm the body by increasing LDL (bad cholesterol) and decreasing HDL (good cholesterol). Why would you eat this regularly?
Good Fats:
1. Monounsaturated fats (MUFAs) consumption is associated with reduced levels of LDL (bad cholesterol) and possibly promotes higher HDL (bad cholesterol) levels
2. Monounsaturated fat sources: nuts, high fat fruits (olives, avocados), red meat, olive oil among others.
3. Presence of polyunsaturated fats (PUFAs) in the diet has been shown to reduce the risk of heart attacks and cardiovascular disease. During pregnancy Omega 3 is vital for the foetal development.
4. Polyunsaturated fats can be found in fish, fish oils and seafood and many vegetable oils.
5.Substitute trans fats and saturated fats by increasing healthy fats (monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA)) found in fish, nuts, unprocessed vegetable oils etc.
More on fat
6. Animal protein (meat, milk) also has trans-fats and saturated fats, but in amounts of 2-4%, so while reduction is recommended complete avoidance is not necessary.
7. Once these steps are taken i.e. saturated and trans-fats are substituted by MUFAs and PUFAs, reduction in risk factors for coronary heart disease will follow.
6. Dietary fat is essential for good health and should never be eliminated from the diet. Natural unprocessed sources of fat play a vital role in supporting a healthy metabolism and should ideally be your only source of fat.
9. It is the type of fat, more than its quantity, that determines health and disease status of an individual. Weight loss however will be dependent on three things: overall energy balance (energy in vs energy out), blood sugar stability and hormone fluctuations (cortisol, leptin, insulin and others). Fat plays an important role in all of the above and cutting out fat disturbs the fine balance needed for your body to function properly. Eat fat with every meal, but…
10. ….Do not overeat fat. However good some of it may be, over consumption is not healthy and will add to excess weight.
11. When increasing fat intake above your habitual intake make sure to reduce the carbohydrates by reserving to smaller portions of complex carbohydrates.
Start eating healthier fats for better energy, a slimmer waist line and a healthier body.
Best wishes,
Dmitri
Read on:
Introduction to the 31 Day Fitness Kickstart
Day 1 – Water
Day 2 – Protein at breakfast
Day 3 – Meal frequency
Day 4 – Sugar
Day 5 – Lifestyle
Day 6 – Carbohydrates
Day 7 – Sleep
Day 8 – Start easy with Cardio – frequency not the quantity.
Day 10 – Find or become a role model
Day 11 – Coffee
Day 12 – Exercise improves your appetite response.
Day 13 – Consistency over intensity
Day 14 – Add cinnamon to your diet
Day 15 – Energising morning fix
Day 16 – Active rest
Day 17 – Holistic fitness.
Day 18 – Minimise muscle loss.
Day 19 – Don’t forget steady paced cardio
Day 20 – Eat plenty of fibre
Day 21 – Take up a physically demanding hobby.
Day 22 – Hire a qualified and an experienced Personal Trainer
Day 23 – Eat Cake
Day 24 – Don’t forget that the feeling of hunger is the best cue for when to eat
Day 25 – Tune in to your training
Day 26 – Sort out the calorie density of your meals.
Day 27 – Eat more grapefruit
Day 28 – Eat within an hour after your workout!
Day 29 – Stay in the low range of Glycaemic Index and Glycaemic Load
Day 30 – Cycle crunches.
Day 31 – Learn to listen to your body