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Blog - Fat Loss Gateway

3 Diet Mistakes That You Must Avoid

Although you can find a lot information and facts related to weight loss, these diet mistakes are being repeated every single day. We are not discussing here about little common mistakes, where you may have consumed a piece of pie which was not on the diet plan, but huge mistakes that lead to failure to lose the excess weight that you actually want to get rid of. Consciously knowing these mistakes, can help you develop the mindset which will lead to long term weight loss for you.

The All Or Nothing Mindset

The all or nothing group of dieters tend to pick a complex diet which is practically impossible for them to keep up. Prior to starting, they are going to check the kitchen and pantry for anything that does not suit the plan and dump it in the garbage. They intend to be the perfect dieter, and they probably are going to be, for just 24 hours, 3 days, 7 days or perhaps a few weeks. After that, invariably, something happens which means they are unable to stick with the diet plan. Then the whole thing is messed up in their view, and the diet comes to an end. They even go to the store and purchase all the stuff that they threw into the garbage last week and move on to gain back all the weight which they shed.

If you happen to be this type of dieter you have to ask yourself certain challenging questions. Do you genuinely wish to lose weight once and for all, or simply just get rid of a couple of pounds so that you can put it back on again? The way forward is always to render little adjustments to the food you eat so that you will have a gradual but constant weight loss, rather than a complete diet change overnight.

The Mindset of Sacrifice

Yet another typical pitfall is to look at your diet plan as a period of sacrifice. You do not allow your self the foods that you like most when you are on the road to your goal weight. You may have an excellent diet plan and be very successful in reducing your weight, however what happens when you reach your goal? You have not learned to consume ‘bad foods’ moderately so as soon as you begin, you are likely to let it go out of control. It is much advisable to incorporate a little of everything in your diet plan and learn how to enjoy it in small portions. Indeed, even chocolates (Dark with very less sugar)!

Goal Failure

Setting attainable objectives is essential in almost any weight loss plan. Goals needs to be very clear, practical and set out in writing. You probably do have a precise weight in your mind, except if it is too far away (you have a lot of weight to lose), it may not help motivate you. A more helpful goal is to plan to lose 2 pounds every week for the 1st five weeks, and 1 pound a week there after. Certain weeks you are going to lose more, and some much less, certain weeks you may even gain, however if you monitor your own advancements on a graph you will notice that ups and downs are natural and will not stop you succeeding progressively to get closer to your main goal.

If you were making these mistakes, do not worry. The most important point in weight loss as with a lot of other stuff is always to keep going. Learn from your mistakes as well as your successes and you should not use a mistake as a justification to quit. The only way to reach your goal completely is to be dedicated to become a much healthier person. Keep in mind that consuming patterns usually includes eating more certain days and much less on other days. Learn how to enjoy food in moderation and you have every potential for staying away from these diet plan mistakes.

Eat Stop Eat the Expanded Edition Review

There are various fat loss and weight loss eBooks and products that have been circulating online. Some do have quality information while some others are just time wasters. Here in Fat Loss Gateway, we only review products that we know, can help you lose fat and weight in a healthy way. Another good read that we recommend is ‘Eat Stop Eat the Expanded Edition’ by Brad Pilon. This is a wholesome weight loss eBook which shares a whole lot of information about intermittent fasting.

About Eat Stop Eat

eat stop eat 2012Eat Stop Eat is a well-researched diet eBook on how to lose weight with intermittent fasting or feast and famine diet by Brad Pilon. Click here to learn more about him. If you are looking for a simple weight loss guide, then this eBook is for you. You do not need to sacrifice anything to get that dream body figure and muscles. Eat Stop Eat is designed for both men and women. It has a unique system on how to integrate the intermittent fasting in your life in a healthy way.  Brad pushes the idea of one or two, zero (0) calorie days a week, the rest of the days eating normally.

What to Expect from Eat Stop Eat Expanded Edition?

The Pros

  • The information in the eBook is always up to date.
  • Good quality information.
  • Brad Pilon has personally tried and tested his system.
  • An updated and well explained guide about intermittent fasting.
  • The author offers a 60 day money back guarantee.
  • Tried and tested by many others.

The Cons

  • It is not recommended for people with serious health conditions and some health problems such as Diabetes.
  • No specific exercise to strictly follow.

Is Eat Stop Eat a Scam?

Brad Pilon appeared on Mike and Juliet’s morning show to promote Eat Stop Eat. Here is the screenshot below.

brad pilon mandJ show

Brad personally tried his own theory and as a result, below are his body pictures.

brad pilon 11 percent brad pilon body picbrad pilon pic 2012

How Much Does Eat Stop Eat Cost?

You can buy Eat Stop Eat for only $37, with free lifetime updates.

Are There Any Bonuses When I Buy Eat Stop Eat?

NO. The author doesn’t want to share meaningless reports about diet and nutrition. He has already shared all the valuable information in his book. Eat Stop Eat is effective if done properly.

Final Verdict

Following a proper diet plan is difficult. What Brad has written in his book is yet another healthy way to lose weight naturally. His theory is simple, eat normally today and fast tomorrow. If you are following the Eat Stop Eat diet guide seriously, then expect good results in a short time. Always remember that a proper diet plan consists of nutritious foods and regular exercise.

Click here to buy the Eat Stop Eat diet guide or if you already have purchased and read the eBook, share your experiences below.

The Benefits of Dietary Fiber for Fat Loss and Good Health

When you want to lose fat or perhaps lose weight, a very important factor to remember is that you must be eating enough fiber every day to help in that journey. Dietary fiber contributes a fair bit when it comes to reducing

weight over time. It helps in absorbing fluid and uses up a lot more space in your stomach that helps to battle food cravings. Also, fiber lessens the effect on your insulin levels and total excess calories in your system. Most importantly, it has various benefits to fat loss as well as to your health.

The Two Types of Fiber

There are two different types of fiber – soluble and insoluble – that can be found in foods. Both provide health benefits. Insoluble fiber provides load to the stools to ensure that it passes through the intestines promptly while Soluble fiber binds with fluid furthermore slows down the digestive process. It can also help in reducing the LDL or bad levels of cholesterol, control your blood sugar levels and helps in diminishing the chances of heart problems and type 2 diabetes (read more about the health benefits of dietary fiber below).

Examples of insoluble fiber foods – Couscous, bulgur, nuts, seeds, carrots, cucumbers, zucchini, celery, green beans, dark leafy vegetables, raisins, nuts, grapes, and tomatoes.

Examples of soluble fiber foods – oats, beans, peas, lentils, oatmeal, oat bran, nuts, seeds, psyllium, apples, pears, strawberries, and blueberries.

Health Benefits of Dietary Fiber

One of the best sources of fibers are plant-based foods such as broccoli, fruits, and other benefits-of-dietary-fibervegetables.Foods like these are useful in preventing digestive problems. That is why fiber is popularly known to effectively and safely provide relief for chronic constipation.

Soluble fiber can help lower cholesterol levels and can also help prevent heart diseases because it has the power to lessen the amount of bile re-assimilated in the intestines. Each time soluble fiber interferes with the assimilation of bile in the intestines, the bile is excreted in the human waste. To make up for this reduction in bile, the liver produces extra bile salts. The system utilizes cholesterol to generate bile salts. Hence, to be able to acquire the cholesterol essential to create more bile salts, the liver boosts its generation of LDL receptors.

If you currently have type 2 diabetes, then adding up foods high in fiber in your diet is recommended. The body deals with fiber in a different way than refined carbs, which includes white flour, are absorbed. This simply means that, a consumption of foods packed with dietary fiber lowers the probability that triggers the increase in blood sugar levels.

Eating high-fiber foods can help lower the risk of certain cancers such as colon cancer and other gastrointestinal cancers.

High Fiber Benefits for Fat Loss and Weight Loss

For weight and fat loss, one of the most important things is appetite suppression,fiber can help you with that. Keep in mind that consuming foods high in fiber doesn’t mean that it is a tool for instant fat loss, but instead, it has the ability to help in slowing down your rate of digestion that makes you feel fuller for a longer period of time.If you are overweight and want to prevent yourself from eating a lot, consuming fiber-rich foods is a good start to lose weight.

The Proper Way to Increase Fiber Intake

Before reading on, you must also know that there are proper ways to increase fiber intake. As mentioned above, consuming more fiber will likely help you lose weight and as well as improve your health. Yet, remember that you must not consume too much of it, instead of providing benefits to the digestive system, it may result diarrhea.

It is also vital to drink a lot of water when you plan to increase the fiber content in your diet.Fiber may cause constipation if you don’t have enough fluids in your body.

Good Food Sources of Fiber

For a healthy diet, the source of fiber matters a lot, so you must consume enough natural fiber. Fiber is commonly found in foods such as fruits and vegetables.

Below are good examples of good food sources of fiber.

High Fiber Fruits High Fiber Vegetables Oats
Apple Broccoli Barley
Avocado Peas Chia
Bananas Potatoes
Guava Carrots
Kiwi Winter Squash
Oranges Artichoke
Pears
Berries

 

Take note that only “natural” or unprocessed foods contains fiber. Refined grains such as white rice, on the other hand, have had fiber removed during processing. It turns into blood glucose or sugar quickly and it is the major cause of higher insulin levels. Therefore, to naturally reach the recommended daily fiber intake, you must stay away from any processed foods and junk foods, and eat more fruits and vegetables.

How Much Fiber Do You Need?

The regular fiber intake varies on the diet in certain regions, that is why most people won’t notice that they only consume 15g of fiber per day.

Above all the recommended daily fiber intake for women is 25g of fiber while the recommended daily fiber intake for men is 38g per day.

The best part of consuming foods rich in fiber is that it helps in keeping our body in shape and healthy. Start incorporating more fiber-rich foods to your recipes and diet plans.

Reasons Why Drinking Water is Effective for Weight Loss

Due to the hectic day to day schedule, most of us overlooked the importance of drinking water. Sometimes, when you are not home, it feels easier to grab a cold canned fruit juice, canned coffees or canned sodas from the nearest vending machine than grabbing a glass or bottled water just to quench your thirst. It is definitely not a good habit, especially when you are aiming to lose weight.

Did you know that your body consists of 70% water? Did you know that being thirsty can make you feel or think that you are hungry? Did you also know that water is vital when it comes to losing weight? It is a well known fact that water provides our body a lot more health drinking water for weight lossbenefits than any other liquids.

Drinking plenty of water helps your body utilize all the nutrients you have consumed from the foods you ate, that is why it is very helpful when you are dieting. Water helps in distributing the nutrients to your cells as well as burning off unnecessary fats and to build muscles.

Drinking water helps you feel fuller and eat lesser. When dieting, it is best to drink at least two cups of water before each meal to help you avoid overeating.

When you are working out, it is good to sip water to keep you hydrated, especially if you are exercising outdoors or doing some intense activities like mountain climbing.

Another helpful use of water for weight loss is that it efficiently helps eliminate your body wastes by flushing out all the toxins in your body. It will not just provide health benefits but will also help in improving your body complexion.

Methods of Drinking Water for Weight Loss

Drink hot lemon water every morning.

A cup of hot water with some lemon juice, is also a good way to cleanse your liver every day.healthy-diet-for-weight-loss It stimulates your peristalsis-intestinal contraction that helps to flush out toxic wastes from your body more rapidly. This will not only help you lose weight and unwanted fat, but will also help you achieve a healthy glowing skin. Check this out to find out the full benefits of detoxifying and cleansing your body.

Drink lukewarm water 10 minutes before every meal.

Your stomach can easily absorb lukewarm water. Doing this will help you feel fuller even before you eat because water is a very good appetite suppressant.Also, it is the most natural liquid you can easily get with no added calories.

Fruits and vegetables also contains 85% water.

They are also rich in detoxifying nutrients that helps in flushing out toxins in the liver. Naturally made fruit and vegetable juices are another good way to lose weight and fat. One easy example is by creating your own homemade apple juice. Add some apple in a blender, add milk or water and add ice to make it more refreshing. But moderate the amount of fruit juice you have as it can affect insulin secretion and prevent fat loss.

To gain the best benefits of water, make sure the you drink at least 6 to 8 glasses of water everyday.

The Role of Insulin for Fat Loss

Essentially, insulin’s major task is to control the delivery of glucose into cells to nourish them with energy and nutrients. Every after meal, your body converts all the carbohydrates you have absorbed into glucose. It will then be dispersed into your bloodstream for your body cells to utilize for energy.

The moment your body can no longer store anymore glycogen, the excessive amount of glucose is going to be sent out to the liver to be converted into triglycerides and consequently stored as fat.

In the long run, it could possibly lead to a disorder known as Hyperinsulinemia or too much insulin which will sooner or later cause additional health problems. It will be even more difficult for the body to utilize the stored body fat for energy, which leads to obesity.

What is Insulin Resistance?

Insulin resistant cells simply cannot absorb glucose, amino acids and fatty acids. It is ainsulin for fat loss diminished state of cells in the body that responds to insulin. It is the root cause of the body not handling the sugar well.

Your insulin levels will increase when you consume too much sugar, flour and white rice. When this happens, over time, your cells become resistant to its effects. So you pump out more and more insulin.

Genes play a significant role in insulin resistance. Some individuals are in fact born insulin resistant. Insufficient physical exertion will cause the cells to be considerably less sensitive to insulin. Still, regular exercise is one of the best ways to control your blood glucose levels.

The majority of experts agree with the fact that being overweight results in a lot more insulin resistance. Nevertheless, it most likely also does work the other way around: Insulin resistance enhances weight gain. Therefore a vicious cycle starts with insulin resistance promoting weight gain, which increases supplementary insulin resistance.

The Important Role of Insulin for Fat Loss

If your goal is to lose body fat, then you will need to lower your insulin level. In order for you to burn body fat, you will need to consume foods with a low Glycemic Index, low carbohydrate content or perhaps do intermittent fasting. A low carb diet, leads to less ‘free’ insulin in the blood, thereby allowing the body to start using the stored fat for energy required. The paleo and primal diets are great examples of a low-carb diet.

Apart from the overall weight gain, insulin resistance is correlated with abdominal obesity, hypertension, high triglycerides, and low HDL “good cholesterol”. These medical conditions are involved in a huge array of problems referred to as metabolic syndrome. Simply because this assortment of symptoms occurs jointly, it is challenging to figure out the cause, however, the metabolic syndrome is the root cause of heart problems and Type 2 diabetes.

Keeping your insulin levels high all day long will let you gain a lot of body fat. The more carb-rich foods you eat, the higher the insulin levels you will have.

To help you out, here are the type of food samples you must avoid or eliminate to control your blood sugar levels.

  • High fructose corn syrup – HFCS is worse than sugar due to the fact that it is metabolized into fat and stored in your body more rapidly. Check out this post to learn more why high fructose corn syrup is bad for you.
  • Sugar – refined sugars, artificial sweeteners and all other foods with high amounts of sweetness.
  • Salty foods – high amounts of salt found in processed food. * Hydrogenated or trans fats such as margarine, shortening and all other man made or processed foods.
  • White flour – eating a slice of bread is just like eating a cube of sugar. Most white flour available in the market today are bleached to extend its shelf life.

The Truth Behind Leptin Resistance and Obesity

What is Leptin?

Leptin is the ‘Master’ hormone that controls and regulates other hormones in our body. This in turn affects weight loss. Essentially, Leptin is regarded as the key hormone associated with starvation, metabolic process and the determining factor in deciding how energy from fats and carbohydrates get stored and used by our bodies. It essentially serves as the most significant adipose-derived hormone. Leptin works by binding to the leptin receptor.

To make it simpler, Leptin is the Master hormone. It is the gatekeeper of fat metabolism that detects the amount of energy we take in, and regulates our body processes, so that energy is either expended or stored. Check out this video about how leptin override fat burning system

What is Leptin Resistance?

The principles of Leptin Resistance are incredibly similar to insulin resistance. The chronic elevated levels of leptin lessen the hypothalamus levels of responsiveness to leptin, similar to how insulin resistance, the chronic elevated levels of insulin render your muscle and fat cells a lot more resistant to the activity of insulin.

According to the research of a certain biochemical research organisation, they bred mice that were incapable of producing the hormone leptin. These mice ended up getting fat, almost triple the weight of normal mice. This is because these rats never stop eating. Another group of mice were given leptin, and they became thinner. That is because those mice stopped craving more food and their metabolism stayed boosted.

Leptin Resistance and Obesity

After an overwhelming test result in mice, the biochemical community started testing the hormone leptin in humans with overweight problems. But then, the result failed. Why? Actually, nothing really happened or changed in those overweight people who were treated with hormone leptin. The reason is that overweight people already have a lot of leptin in their system. The problem is that their body is not capable of listening to leptin (ie, they have become resistant to leptin).

Leptin is a hormone that’s produced in your fat cells, therefore, the more fat you have the more leptin you produce.

Leptin actually travels through your blood stream, when it interacts with a certain part of your brain called “hypothalamus”, it actually signals the hypothalamus how much fat you have in your body that indicates how fat you are.

What happens if there is too much leptin in your system?

Normally, when your hormone leptin cooperates well with your body, especially with your brain, or hypothalamus, you will become and stay leaner. The reason is that you have too much leptin in your system that normally responds to your brain. Then you will feel that…

  • You become less hungry
  • Your metabolism speeds up
  • You stop craving sweet (sugary/high carb) food

Leptin Resistance for Overweight People

If you are overweight, your body or your hypothalamus will not listen to the hormone leptin. It means that when leptin is travelling through your bloodstream and interacts with the cells in the hypothalamus, it will not register the level of leptin.

If your cells is not capable of listening to the hormone leptin, then it is just the same as not having any leptin at all. You will most likely experience these things…

  • It will take longer for an overweight person to feel fuller.
  • Your tongue also loses its sensitivity to sweets, making you consume more sweet food to satisfy your cravings.
  • Your metabolic rate will work slowly only because leptin in fact will reduce the stimulation required by the thyroid to secrete hormones.
  • You’re not secreting the required hormones. Leptin regulates your thyroid, and thyroid medication is not addressing the real issue which is the hormone leptin.
  • Your body will become insulin resistant.
  • It causes you to crave for more junk food.

What Causes Your Body to Become More Sensitive to the Hormone Leptin:

Certain stresses make your body MORE or LESS sensitive to the hormone leptin such as:

Chronic Stress – different types of stresses such as the stress of a famine, stress from work, chronic cold weather stress or any other sort of trauma that happened in your life. The leptin and stressstresses in our lives are causing this dimmer switch of our brain to become more sensitive, or more resistant to leptin. Those types of stresses can activate this chronic stress response network which is the famine response which makes your body stop listening to leptin.

If you have certain stresses that are causing chemistry that’s similar to a famine, and that chemistry is elevated cortisol levels, elevated triglycerides, elevated levels of what they call proinflammatory cytokines, which means when you have inflammation from toxins or just from chronic stress. These hormones make your body a little less sensitive to the hormone leptin. That’s all that has to happen. That’s how your body shifts its set point.

There are few ways in which you can maintain adequate levels of leptin. They are:

  • Watching your fructose intake. Fructose directly renders the hypothalamus resistant to leptin. Normally responsive receptors in the brain have a muted or even silent response to leptin when fructose intake is high. If your high blood triglycerides that was brought on by a high fructose intake, it will block the passage of leptin to the brain
  • Avoiding Lectins (anti-nutrients found in most grains, and legumes)
  • Getting Enough Sleep
  • Avoiding Sever Calorie Restriction

So, if you want to lose weight, make sure that you allow your body to respond to the hormone leptin. You must understand what causes the most stress to you physically, emotionally and mentally. Eliminate those stresses in your life and follow the above mentioned tips on how to maintain adequate levels of leptin.

Check out this video about how leptin override fat burning system

The Benefits of Dietary Fiber for Effective Fat Loss and Good Health

When you are ready to lose fat or perhaps lose weight, a very important factor to remember is that you must be eating enough fiber every day. Dietary fiber contributes a fair bit when it comes to reducing weight over time. It helps in absorbing fluid and uses up a lot more space in your stomach that helps to battle off food cravings. Also, fiber lessens the effect on your insulin levels and total excess calories in your system. Most importantly, it has various benefits to fat loss as well as to your health.

The Two Types of Fiber

There are two different types of fiber – soluble and insoluble – that can be found in foods. Both provide health benefits. Insoluble fiber provides load to the stools to ensure that it passes through the intestines promptly while Soluble fiber binds with fluid furthermore slows down the digestive process. It can also help in reducing the LDL or bad levels of cholesterol, control your blood sugar levels and helps in diminishing the chances of heart problems and type 2 diabetes (read more about the health benefits of dietary fiber below).

Examples of insoluble fiber foods – whole grains, barley, couscous, brown rice, bulgur, brown rice is rich in insoluble fiberwheat bran, nuts, seeds, carrots, cucumbers, zucchini, celery, green beans, dark leafy vegetables, raisins, nuts, grapes, and tomatoes.

Examples of soluble fiber foods – oats, beans, peas, lentils, oatmeal, oat bran, nuts, seeds, psyllium, apples, pears, strawberries, and blueberries.

Health Benefits of Dietary Fiber

One of the best sources of fiber is plant-based foods such as broccoli, barley, and whole wheat. Foods like these are useful in preventing digestive problems. That is why fiber is popularly known to effectively and safely provide relief for chronic constipation.

Soluble fiber can help lower cholesterol levels and can also help prevent heart diseases because it has the power to lessen the amount of bile re-assimilated in the intestines. Each time soluble fiber interferes with the assimilation of bile in the intestines, the bile is excreted in the human waste. To make up for this reduction in bile, the liver produces extra bile salts. The system utilizes cholesterol to generate bile salts. Hence, to be able to acquire the cholesterol essential to create more bile salts, the liver boosts its generation of LDL receptors.

If you currently have type 2 diabetes, then adding up foods high in fiber in your diet is fiber-rich food examplesrecommended. The body deals with fiber in a different way than that the process wherein refined carbs, which includes white flour, are absorbed. This simply means that, a consumption of foods packed with dietary fiber lowers the probability that triggers the increase in blood sugar levels.

Eating high-fiber foods can also help lower the risk of certain cancers such as colon cancer and other gastrointestinal cancers.

High Fiber Benefits for Fat Loss and Weight Loss

For weight and fat loss, one of the most needed ways is to control your hunger, in that case, fiber can help you with that. Keep in mind that consuming foods high in fiber doesn’t mean that it is a tool for instant fat loss, but instead, it has the ability to help in slowing down your rate of digestion that makes you feel fuller for a longer period time. If you are overweight and wanted to prevent yourself from eating a lot, consuming fiber-rich foods is a good start.

The Proper Way to Increase Fiber Intake

Before reading on, you must also know that there are proper ways to increase fiber intake. As mentioned above, consuming more fiber will likely help you lose weight and as well as improve your health. Yet, remember that you must not consume too much of it, instead of providing benefits to the digestive system, it may result diarrhea.

It is also vital to drink a lot of water or any other healthy fluids when you plan to increase the fiber content in your diet. Fiber may cause constipation if you don’t have enough fluids in your body.

Good Food Sources of Fiber

For a healthy diet, the source of fiber matters a lot, so you must consume enough natural fiber. Fiber is commonly found in foods such as fruits, vegetables and whole grains.

Below are examples of good food sources of fiber.
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Take note that only “natural” or unprocessed foods contains fiber. Refined grains such as white rice, on the other hand, have had their fibers removed during the process. It turns into blood glucose or sugar quickly and it is the major cause of higher insulin levels. Therefore, to naturally reach the recommended daily fiber intake, you must stay away from any processed foods like junk foods and eat more fruits and vegetables.

The best mealtime to consume foods rich in fiber For Effective Fat Loss

Most of the people who have successfully reached their weight loss goals don’t often skip breakfast. Yes, breakfast is the best mealtime to consume foods rich in fiber! We all know that it is one of the most important meal of the day. Hence, eating high-fiber fruits along with breakfast will provide you more weight loss benefits.

How Much Fiber Do You Need?

The regular fiber intake varies on the diet in certain regions, that is why most people won’t notice that they only consume 15g of fiber per day.

Above all the recommended daily fiber intake for women is 25g of fiber while the recommended daily fiber intake for men is 38g per day.

The best part of consuming foods rich in fiber is that it helps in keeping our body in shape and healthy. Start incorporating more fiber-rich foods to your recipes and diet plans.

What Foods High in Saturated Fats are Good For Us?

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The media and the fat loss industry have been biased about the facts and myths regarding saturated fats. But to avoid confusion, we have clearly explained it in our previous article why saturated fats are good for you.
Because of those myths, some people who are health and fitness conscious misguidedly think that they should avoid foods high in fatty acids to prevent risk of heart disease, without even knowing about the bad effects of low-fat diet.
Saturated fats, one of the three component of fatty acids, have lots of beneficial effects for our health. It never goes rancid when heated. It is highly stable because all the carbon-atom linkages are saturated with hydrogen. These fats are straight in form and they are packed together naturally to form as solid at room temperature.

The Following are the Foods High in Saturated Fats:

Grass-fed Meats
Different types of meat have a certain amount of saturated fat. Beef, pork, and other poultry products are a good source of high-quality protein. Most of the saturated fat found in grass-fed meats helps in decreasing the risk of heart diseases by lowering the LDL (bad) cholesterol or reducing the ratio of total cholesterol to HDL (good) cholesterol. The right choice of fresh grass-fed meats will also supply significant nutrients such as zinc, iron and B vitamins.
Dairy Products
An example of dairy products with high saturated fats are, sour cream, whole-milk cheese, whole-milk-and-saturated-fatswhole milk, and butter. Cheese is packed with protein and fats while the butter contains significant amounts of saturated fats which helps your body to absorb the healthy nutrients you get from vegetables.
Healthy Oil
There are several healthy oils from plants that are also high in saturated fats such as coconut oil and other tropical oils like palm oils.
Most people erroneously judged coconut oil as dangerous to their health because of its high saturated fat content. It is true that it is packed with saturated fats, and as a matter of fact, it has a lot of beneficial effects on heart diseases. More than 50% of its saturated fat is lauric acid, that helps boost and balance both LDL and HDL cholesterol in your body. The saturated fats in coconut oil have no connection with bad effects on blood cholesterol levels.
The extra virgin olive oil is rich in antioxidant. It has a golden yellow color which indicates that it is made from fully ripened olives. Olive oil is the safest vegetable oil you can use for cooking but it must not be taken excessively just like any other oils. It has a long chain fatty acids that will build up body fat compared to short and medium chain fatty acids. It contains 10% omega-6 linoleic acid which is not good to take excessively whether it is rancid or not.
Eggs
They are known to contain a lot of essential vitamins and minerals per calorie. It is one of the best sources of choline that helps in breaking down fat for energy. It also provides zeaxanthin,egg-whites-from-eggs antioxidants.
Egg whites, specifically, are a good source of lean protein. It is low in calories so there is nothing to worry about if you consume it excessively.
Eggs are also known to be high in cholesterol and fat but it has no connection with heart disease.
Processed foods are also high in saturated fats, therefore, they are not recommended for healthy diet and must be avoided.

Above are good examples of foods with saturated fats that are good for us. Always keep in mind that consuming fats must also be moderated, it must be well balanced along with protein and carbs.

Below are the helpful related articles about saturated fats:

6 Fantastic Fat Burning Foods You Should Eat

Losing weight is easy without feeling hungry all the time, especially when you choose to eat fat burning foods. These kind of foods are high in fiber and it contains lean protein and quality fats. It helps burn the fat by maintaining the digestive system and controlling the insulin intake that forbids fat storage. Here are some fat burning foods you should include in your diet plan.

Egg Whites
Egg white is a good source of lean protein. They are fat free and low in calories. Consuming it will help boost your energy and enables you to go for a longer workout period. This is an ideal food if you want an even leaner body.

Green Tea
Green tea is one of the most popular fat burning foods that enhances your metabolism. This drink contains an anti-cancer attributes and assist to prohibit heart illness. It is a natural source of fat burner caffeine that would not amplify your heart rate. It is a good and delicious alternative to water for weight loss.

Lean Chicken and Lean Turkey (no skin)

Lean chicken breasts and lean turkey breasts are a good source of lean proteins. Consuming these fat burning foods is a great way to feed your muscles and muscle mass for effective fat burning process. It enhances your metabolism and raises the burning of calories. Other than

salmon-fat-burning-food

Salmon is a good source of healthy omega-3 fatty acids.

lean protein, chicken is also a good source of zinc, iron and niacin.

Salmon
Salmon is one of the most wholesome fish in the market. It is a good source of HDL (good) cholesterol, omega-3 fatty acids, that provides healthy benefits for your heart by lowering your cortisol levels. Our body cannot produce this healthy fatty acids, so it is essential to get it from this good tasting fish.

Salmon is also high in protein that helps you lose weight and build muscles effectively.

This cold-water fish is tasty and will easily satisfy your hunger.

Soup
Soup is one of the best fat burning food you eat to satisfy your hunger and crave sedation. It is also one of the best appetite suppressant because it contains a combination of liquids and

water-a-fat-burning-food

Water is one of the most important fat burning food that you can easily take.

solids.

Water
Drinking a few cups or approximately 17 ounces of cold water can help boost your metabolic rates. It is a natural appetite suppressant that you can easily grab in the fridge. Drinking a glass of water early in the morning will increase your metabolism all day.

Water is one of the most vital fat burning foods you should not miss when it comes to losing weight and healthy living.

A good example of a fat burning meal is a combination of chicken and rice soup, it will give an average of 100 less calories. Fibrous vegetables and green leafy vegetables are packed with vitamins and minerals. They are low in calories and consuming them will help you feel fuller. Check out this post for more selections of super healthy foods.

Saturated Fats and Cholesterol Facts

In our previous article, there were some theories about saturated fats believed to be the major cause of heart diseases, but was proven wrong. We have discussed about the most startling question on how saturated fat is good for you. It is true that some fats are not good for us, so you need to know what type or kind of fats are beneficial for your body and how it had been linked to cholesterol.

Medical studies have confirmed that high cholesterol levels in the body can increase a life span. This may sound surprising, but it is the hidden truth about cholesterol. Cholesterol is a natural healing substance that helps repair the damages, irritations, caused by free radicals and viruses in our body.
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Saturated fats and cholesterol plays a vital role in our body system. To better understand their importance, we will discuss about the benefits of saturated fats and cholesterol.

There are three classifications of fatty acids, these are the saturated fats, monounsaturated fats and polyunsaturated fats. Each of them work differently and has different effects according to the number of hydrogen atoms, especially when heated or when used in cooking.

Too much polyunsaturated fatty acids in the diet will create an imbalance that can hinder with the production of the significant prostaglandins. It will increase the risks of inflamm

margarine-may-lead-to-diabetes

Consuming excess amount of margarine may lead to diabetes.

ation, high blood pressure, cancer, weight gain and most of all there are more dangerous diseases that you will probably encounter. If this happens, polyunsaturated fatty acids replaces saturated fatty acids in the cell membrane, the serum cholesterol levels may go down temporarily.

How Cholesterol Protects Your Body Against Heart Disease, Cancer and other diseases?

When the saturated fats and the polyunsaturated fats are in imbalance, cholesterol will then work and act as a precursor to vital corticosteroids. It is a hormone that will help you deal with stress and protect your body against heart disease and cancer.

Cholesterol also acts as an antioxidant that protects the body against free radical damage that also leads to heart disease and cancer.

It is needed for proper function of serotonin (body’s natural chemical) receptors in the brain. Low cholesterol levels have been connected to hostile behavior, depression and suicidal tendencies.

Dietary cholesterol furthermore plays a significant role in maintaining the health of the intestinal wall. This is why low-cholesterol vegetarian diets can lead to leaky gut syndrome and other intestinal disorders.

Saturated fats and cholesterol are not the cause of heart disease or any other health risks. As a matter of fact, it works as an antioxidant weapon against free radicals in the blood, and restore substance that helps mend arterial damage. Choosing the appropriate fats and oils is extremely important. It must be chosen with care. Avoid all processed foods, instead, use healthy oils such as cold pressed virgin coconut oil to assure that you using the nourishing food for you and your family.