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Nutrition Archives - Page 2 of 3 - Fat Loss Gateway

Saturated Fat vs Trans Fat

How much do you know about fat? Knowing the right fats you can consume and fats you should avoid is essential to your health. Just to be clear, we need to include fats in our diet to help absorb the nutrients in the body that is why following a low-fat diet is not recommended. Your body needs a well-balanced diet to process all the nutrients your body needs and to enable for it to function normally.
There are three different types of fatty acids, these are saturated fats, monounsaturated fats and polyunsaturated fats. Another type of fatty acids which is sometimes monounsaturated or polyunsaturated fat, but never saturated is called Trans fats.

Saturated Fats

These fats are typically found from animal products (beef, lamb, pork,

Coconut is a good source of healthy fats

Coconut is a good source of healthy saturated fats

poultry fat), some plants (coconut oil, palm oil, cocoa butter), eggs and other dairy products (whole-milk cheese, butter, sour cream). It can be in the form of three different fatty acids, lauric acid, palmitic acid and stearic acid. These fatty acids are required by your body for optimal health and it is one of the reasons why saturated fat is good for you. Consider the fact that the lining of each of the cells in your body is made up of saturated fat, and about 70% of the brain is made of fat.
There were myths (that was accepted as facts) about the negative effects of saturated fats and the risk of heart disease or other cholesterol related diseases, but legitimate results never existed. Saturated fats haven’t been successfully linked to heart disease, in fact, it has a ‘neutral’ effects on cholesterol.

Trans Fats

Trans fats occur during the processing of polyunsaturated fatty acids in food production or when hydrogen is added to vegetable oil. This process is called hydrogenation, it increases the shelf life, flavor and stability of foods. Before you judge and totally avoid Trans fats, there are pros and cons you should be aware of.

Cons – Trans Fats – the Bad Hydrogenated Fats

burger and fries high in trans fat

Burger and fries are high in Trans Fat (must be avoided)

  • High trans fat intake will increase the risk of coronary heart disease by raising the levels of LDL cholesterol and lowering the levels of HDL cholesterol.
  • It will cause inflammation inside your body, which signals the deposition of cholesterol as a healing agent on artery walls.
  • Trans fats that are man-made fats that should be avoided.
  • They are usually found in margarine, shortening and partially hydrogenated oils.
  • Most processed foods such as junk foods, deep fried foods, cookies, crackers and other snack foods contains hydrogenated oils.

Pros – Natural Trans Fats

  • Good trans fats are naturally found in some animal-based foods.

    Grass-fed organic beef

    Grass-fed organic beef

  • Healthy and natural trans fats can only be found in grass-fed organic meats.
  • Milk fat and the fat within the animal meats can provide natural healthy trans fats.
  • It has a potential advantage to aid both muscle building and fat loss.

Our body needs dietary fat, it is the source of energy that allows our cells and nervous system to function properly. Both saturated fat and natural trans fats have their own benefits for our body. To obtain the benefits of these fats, you must eat natural and organic grass-fed meats and dairy products from these animals. Stay away from highly processed foods to avoid consuming foods with hydrogenated fats. Also avoid consuming meat from factory-farmed animal, as much as possible.

Corn Health Risks: Negative Effects of Corn in our Body

Most of us love eating corn. But the sad thing is, there are some indirect corn-related health risks you might not know about, yet. Corn based foods will not affect your health immediately, but it can be the underlying cause of major diseases. Learning and understanding the kinds of nutrients we  get from the food we eat (such as corn) is a must to help us and our family prevent any future diseases.

Why eating corn-fed meat is dangerous for your health

We all know that most animals such as cattle, sheep and goats normally eat grass as their natural food. Due to modern economics, most factory farm owners who raise cattle, goat or sheep force-feed these animals corn instead of giving them access to eat their natural food, grass.

These animals are not used to digesting large amounts of corn. Changing the typical food they eat will result in the weakening of their digestive system. The worst part is that due to their high corn diet, they have dangerous strains of E. Coli in their digestive tracts, which has affected meat in the past, causing outbreaks of food poisoning. E. Coli poisoning is one of the indirect ways in which corn kills us.

Nutritional problems associated with corn-based products and derivatives

Corn-fed meats will have lower nutrient levels compared to grass-fed meats. It will lower the healthy omega-3 fatty acids and will increase the level of inflammatory omega-6 fatty acids. Chronic inflammation can lead to heart disease and degeneration of health.

Corn oil can lead to abnormal balance of omega-3 and omega-6 fatty acids in your body and it can also lead to chronic internal inflammation.

Corn oil is also made up of highly unstable polyunsaturated fats that can lead to inflammation.

The use of High fructose corn syrup (HFCS) can lead to obesity, diabetes, premature aging and other health issues.

Corn-based foods such as corn cereal, corn chips, corn syrup (used as a sweetener in soft drinks, and other syrups)corn health risks and corn oil are a variety of foods we usually eat every day. High fructose corn syrup (HFCS) is extracted from corn to use as a cheap sweetener, which is worse than table sugar and is a cause of obesity and will also cause a negative impact to your blood sugar levels.

These foods contribute to excessive amounts of omega-6 fatty acids in our diet. It will cause an imbalance in your omega-3 to omega-6 ratio, which leads to inflammation and oxidation within your body. This inflammation is the major cause of heart disease and strokes, while the oxidative damage can lead to various cancers.

Avoiding high fructose corn syrup and other corn-based products are the safest way to prevent possible health risks. Instead, eat fresh fruits or these protein cookies as your healthy snacks to satisfy your sweet taste and enjoy the nutrients and vitamins you will get.

Is Saturated Fat Good For You?

There were numerous studies that were conducted, trying to prove that a diet high in saturated fat intake may be linked to health risks. The majority of these studies failed and lack proven, legitimate results.
Most people falsely believe that saturated fat contributes to a risk for heart disease, because of those so called “facts” which were actually a hypothesis.
Back in the 1950’s, Ancel Keys published an article blaming fat intake for the heart disease problems. Researchers looked at Ancel Keys’ data and found out that he did not include any other factors in his study such as stress factors, sugar intake, smoking rates, exercise frequency and or other lifestyle factors which we now know are the leading cause of heart disease.

Is saturated fat good for you and your health?

Several tribes in Africa eat a high amount of saturated fat in their diet, yet they are free of heart disease, diabetes and they have low body fat levels. Most critics have said that it is related to their genetics, which is noted to be false. As a matter of fact, those tribesmen who moved to the urban areas and started eating the way modern people eat, have higher risk factors for heart disease, like a large part of the western/modern population.
Now, let’s observe how pacific islanders eat as well. Pacific islanders consume a lot of saturated fats from tropical fats such as coconut, cocoa and palm. Even then, they are very lean and they are free from any heart disease. Pacific islanders who have moved out of their islands and have adopted a typical western diet have dramatically increased their heart disease risks.
The true proven facts about saturated fats is that, when it is consumed in high quantities, it will increase your LDL bad cholesterol, but it also increases your HDL good cholesterol even more. Saturated fats will definitely improve your overall cholesterol ratio which is the major factor when determining heart health.

Is saturated fats good for you? – Favorable Facts

Saturated fat can be in the form of three different types of fatty acids, that are required by our body for good health. These fatty acids are lauric acid, palmitic acid and stearic acid.
Lauric acid is the healthiest saturated fat in the world. Tropical oils are a good source example of lauric acid which are commonly found in coconut and palm. It helps in increasing your HDL good cholesterol levels and it is also known that it has a powerful immunity boosting effects. They also enhance metabolism.
Palmitic acid one of the major components of saturated fat. It also aids in increasing your HDL good cholesterol and it does not increase the LDL (bad) cholesterol. Both HDL and LDL cholesterol are natural and beneficial in our body which will not harm your health.
Stearic acid is never linked to any heart disease risks. It is natural and beneficial to your health. As a matter of fact, your liver breaks down Stearic acid into a monounsaturated fat called Oleic acid. The oleic acid is the same type of fat that is found in the heart-friendly olive oil.
Saturated fat is a natural substance that is found to be good for your health, and essential for its function, as the cell membranes are made out of saturated fat. Also a huge portion of our brain is made of fat. It is not a deadly risk factor as it has been made out to be in the last few decades. It has a lot of good benefits for your body and it may also help you lose weight and have a lean body.
A very good example of a food with saturated fat, you can add to your diet to assist you in losing weight is, organic coconut oil or cold pressed virgin coconut oil.

How Does Coconut Oil Help You Lose Weight?

Coconut is one of the best sources of good fiber and various nutrients. Every part of the coconut, such as the coconut water, milk, flesh and oil contain various health benefits for our body.

Coconut oil is one of the most nutritious parts of coconut that makes it popular all over the world and it has recently been proven effective in medical terms. It is a healthy fat that contains 92% saturated fat that is why it is considered as the healthiest oil on the planet. This is made up of the medium-chain fatty acid, lauric acid, which aids in enhancing metabolism, which in turn assists with fat loss. Adding a good amount of healthy fats in your diet will help process the required nutrients and vitamins in your body.

Benefits of Coconut Oil for Good Health and Weight Loss

* Coconut oil is made up of medium-chain fatty acids. It is effective at increasing your metabolism. It provides you more energy and keeps you active. Consuming at least two tablespoons of organic coconut oil per day helps burn more kilojoules/calories which is a good way to lose weight effectively.

* It helps promote a lean body. The medium-chain fatty acids are burned for energy purpose and it is not stored in your fat storage compared to long-chain fatty acids. Does coconut oil help you lose weight and or control it? To help control your weight, add one teaspoon of coconut oil to your diet meal plan. This should be supplemented with regular workout.

* It helps relieve digestion issues. Coconut oil contains fatty acids that help eliminate harmful micro bacteria in our body that causes digestive disorder. It detoxifies your digestive tract and nourishes all the cells in your body in a naturally.

* It is a good appetite suppressant. Coconut oil helps in reducing your hunger and food cravings. Adding it to your diet before or after meals, makes you feel satisfied or full without over eating. It also reduces your calorie intake which makes it more beneficial for your health.

* Helps stop sugar craving. It has a positive effect in controlling your blood sugar and insulin. It helps in managing type 2 Diabetes that leads to obesity and heart diseases. Good fats from coconut oil can easily be absorbed or digested into the cells which are converted into energy efficiently. When your metabolism increases, it will improve the function of insulin that will help in losing weight.

* It helps support body immunity. Coconut oil contains antibacterial properties that fight viruses in your body and helps boost your immune system.

It is important to choose the right kind of coconut oil. It must be organic and cold pressed virgin coconut oil. Including it in your diet permanently will help maintain your figure and will allow you to enjoy your favorite foods at the same time. You don’t need to worry about your calorie count anymore because the healthy fat, if supplemented as part of a healthy Paleo/Primal diet.

Effects of Low Fat Diet for Weight Loss

Diet has a great impact on our life. Most of us mistakenly follow a sub – optimal diet without even knowing how it affects our health. One common example is applying the low fat diet in our lifestyle without knowing the risks of it. There are effects of low fat diet that you should know. Low fat diet is definitely not the answer for your obesity problems due to health risk reasons.

Your body also needs healthy fats. As a matter of fact, low fat diet does not extremely reduce your cholesterol levels and it will never bring any significant weight loss effects you are looking for. Some weight loss programs have personalized menu for low fat diets which is not good for anyone aiming for losing weight.

Here are the effects of low fat diet with your health:

Overeating – choosing low fat foods may result in overeating. Low fat foods contain added sugar to enhance their taste, resulting in your body craving for more food. It enhances your appetite and makes you want to eat more and it may even result to gaining weight instead of losing it. This is mainly due to the effect of Insulin in the blood stream, which is what causes energy high’s and low’s, and hunger every 2 – 3 hours.

Inequality of Nutrients – our body needs some healthy fats to process the required fat-soluble nutrients such as Vitamins A, D, E, and K. If you eliminate fats in your diet, it will cause a deficiency of nutrients. Vitamins are very important in your body. A perfect well balanced diet should include all of the three important macronutrients such as fat, carbs and protein.

Increase health risks – the diseases you may encounter when you have an extremely low fat are vitamin deficiency, depression, heart disease, hypertension, diabetes, and cancers such as colon, breast, and prostate. Having the right amount of good fats may help prevent these diseases. Vitamin deficiencies are caused by the poor vitamins your body absorbs. Heart diseases are caused by very low good cholesterol level. Your body also needs some healthy fatty acids such as Omega-3s that can help improve your cholesterol level. Having a high intake of omega-3s also reduces the risk of cancer cell growth. Research shows that a diet low in omega-3s and high in omega-6s may play a bigger role in your mood and behavior. Deficiency in omega3-s and excess omega 6-s may cause depression. So make sure to enhance your diet by eating foods high in Omega-3 fatty acids and lower in Omega-6 fatty acids.

Having a well balanced diet is the best option to lose weight. Definitely not all fats are good and healthy like trans fat and excess of poly-unsaturated fats. Adding some good fats in your diet such as coconut oil, grass-fed organic beef/lamb & free-range organic chicken (a good example of food with healthy fats), will be helpful in the processing of essential nutrients in the body.

Rapid Weight Loss Plan Secrets

Is rapid weight loss really possible? Is it advisable to do that? Is rapid weight loss the only option for you? Find out more in this article.

Anyone can achieve a rapid weight loss if you are doing it right. Of course, there are consequences in doing this. Once you plan to shed off those unwanted weight quickly, there is a tendency that you will gain them back later. Dietitians mostly advise us to lose those extra pounds through regular exercises and proper diet plan than any rapid weight loss plan.

If and only if, rapid weight loss plan is your last option to quickly get rid of those unwanted fats before the beach vacation or any special and formal occasion, then you may have to look into the following secrets. These secrets are advised only for those who are serious in losing weight quickly.  We strongly recommend for you to consult your doctor before doing this.

Rapid Weight Loss Plan Secret #1 – Intense Calorie Restriction

For a few days, you may restrict yourself from what you usually eat. This means that you may eat less than 500 calories in a 24 hour period. This is not a good idea obviously; it is not good to do this for more than a few days at most. This may lead to a serious health problem.

To do this correctly, choose the perfect nutritious diet such as the Paleo diet plan, cabbage soup diet, maple syrup diet or anything nutritious diet plan you may find. Those kinds of diets are hard to follow, but doing it religiously may help you lose some pounds quickly.

Rapid Weight Loss Plan Secret #2 – Using Pills and other Products

You also have the option to take diet pills and detoxification products. You must be careful on what diet pills you are going to take. Some pills have thousand promises when in fact it may lead your health in danger. Before taking one, consider consulting your doctor first.

A natural way to detoxify your body is to introduce yourself to master cleanse diet or choose to join a 30 day program such as Total Wellness Cleanse program to start flushing out the toxic waste in your body.

Rapid Weight Loss Plan Secret #3 – Extreme Workouts

Good workout examples for rapid weight loss are running, cycling and swimming. Doing a high impact cardiovascular exercise each day will help you lose some pounds, especially if you do it with proper diet or cleansing method.

You may also choose to join a good program such as Truth About Abs and Burn the Fat program body transformation system which you will learn various exercises that your body needs and as well as different nutritious recipes for your health.

Rapid Weight Loss Plan Secret #4 – Researching

Make sure to do a good research before trying out some diet pills, or other products. Find out which workouts are good for you and find out the side effects of diet pills you plan to take. Make sure that you choose the right method that will definitely work for you. If you feel your body is against any of the method you chose, stop your rapid weight loss plan immediately and try doing searching for another one.

If you feel healthier by doing these secrets to rapid weight loss then you may maintain your figure. It takes time, effort, willpower and determination to achieve your goal.

Three Ways to Make a Healthier Coffee

Almost all of us love to drink coffee. Are you sure you are drinking a healthier coffee every day? Some of us can drink four cups or even more each day. There is a way to make a healthier coffee. You probably did not notice that you are adding too much sugar, artificial sweeteners and creamers. Those ingredients are not good for your health. I will share to you my tips on how I make a healthier coffee.

First of all, you may have heard or read before that coffee has some compounds that bring a negative impact to our health such as tars. Don’t worry. There are good compounds that counteract the coffee such as the antioxidants, phenolic nutrients, chlorogenic acids and other healthy compounds.

Here are three ways how to make a healthier coffee.

These three important tips is to maximize the benefits of coffee and minimize the negativeshealthier coffee

Healthier Coffee Tip #1 – Avoid adding any refined sugar or artificial sweeteners. To sweeten your coffee, you can use a small amount of organic maple syrup instead. You can also add half packet of natural stevia, another good alternative for sugar. So, if you like drink black coffee, then you already made a healthier coffee.

When you like buying coffee from the famous coffee shops, you must make sure that you avoid those special coffees such as frappuccinos, sweetened flavored lattes and etc. because they are almost loaded with a lot of sugar.

You can definitely buy latte or cappuccino, but you must make sure that it is unsweetened. You can add your own sweetener like stevia to add a sweet taste.

Healthier Coffee Tip #2 – Avoid all artificial creamers as much as possible. You may a bit of real full-fat cream instead. This cream is an organic grass-fed which will make you a healthier coffee.

You may also use coconut milk or cream. It is one of the healthiest creamer alternatives. As a matter of fact, the thick creamy coconut milk is the healthiest among all other creamer. It is loaded with healthy saturated fats to help boost your immune systems and metabolism.

Healthier Coffee Tip #3 – This is another way to make a healthier coffee. You can load it with more healthy antioxidants to make it even tastier. You may add some cinnamon to your coffee or you can choose to add a teaspoon of organic cocoa powder. Cocoa powders are also known to help lower your blood pressure.

There are loads of benefits a coffee can do to our health. Choosing or adding the ingredients mentioned above will make a healthier coffee for a healthier lifestyle. Most of all, it is advisable to choose organic coffee beans to avoid those chemicals, pesticides, fungicides, etc. mixed in a conventional coffee.

If you’re a coffee lover, feel free to share my article with your friends and family who loves coffee too.

Read our review about Truth About Abs and find out more nutrition supplements and snacks for a healthier life.

Is Taking Muscle Building Vitamins Right for You?

You can start taking a few steps in your life such taking muscle building vitamins if you want to get in shape and look great. First of all, you must make sure that you are eating the right foods and getting enough regular exercise. Not all of us eat healthy foods and perform exercises regularly which were the main reason why most people are obese these days.

When you already have a proper diet plan and are already performing you regular exercise routine, it is time for you to know more about different type of muscle building vitamins available in our market today. You can decide which of those muscle building vitamins are going to be worth taking.

The Advantages of Taking Muscle Building Vitamins

If you really want to get in shape and get healthy, taking muscle building vitamins is one of the best moves you can do. One of the advantages of taking a muscle building vitamins is that it will help you achieve a better result. You must also make sure that you are taking the muscle building vitamins on regular basis as what is prescribed.

Today is the right time for you to choose the perfect vitamins for you. There are several types of vitamins that you can choose, for instance, you can choose to take Vitamin B1 vitamins. You can also ask the relevant doctors or your friends who are into fitness about the best muscle building vitamins they can recommend. There are some popular vitamins such as the riboflavin. It will help in burning your fat and it will make sure that your body produces energy from the carbohydrates that you are eating.

Vitamin B6 vitamins are another type of muscle building vitamins you can take. Some are also popularly known as pyridoxine, a very significant vitamin you can take to help you get in shape. The pyridoxine vitamin has the important effect on protein digestion.

Choosing the proper exercise for your regular routine is a very important factor to get in shape and look and feel great about yourself. By doing this, it will help you adjust your busy schedule and helps you set a specific time for your exercise routine. Always make sure that you have time for yourself. You must also set your mind to maintain a proper diet, taking the right muscle building vitamins and doing the regular exercise to help you achieve your long term and healthy goal.

How to Burn Fat Fast

Most people who are into fitness or still planning to lose weight wonder how to burn fat fast. To do this, you are required to speed up your metabolism and work out in adding more suitable food intake. Here are some helpful tips for you.

Increase Your Intake of High Fiber Foods

Fiber has a great impact in your body to burn fat fast. Fiber is deficient in most of our daily meals. It advances a whole all-purpose health. An example of a great origin of fiber is salads.

Don’t Let Yourself Starve or Don’t Get Too Stuffed

To simplify this tip, you must learn how to quit eating when you are full and do not eat excessively until you cannot move at all. This is a common tip but most of us just take it for granted or forget about it especially when there are special occasions. If you follow this simple yet sometimes uncontrollable tip to burn fat fast, you will keep the metabolism integral of your body. You must know how to control your food intake and keep in mind that you have a goal that needs to be achieved.

Build Your Muscle Mass

If you don’t know, muscles are much more dynamic when it comes to metabolic factor than our fat and other tissue paper in our body. You must learn how to train your body every day. You can add up more muscle to enhance your metabolism and burn fat fast. Always remember that the more muscle mass you got, the more calories and body fat can burn.

Never Eat Low Quality Carbohydrates before Going to Bed

Foods with low quality carbohydrates such snack foods, bread, candies and even fruits and juices contains sugar and carbohydrates. It is not recommended to eat these types of food before bedtime. It will only cause higher fat deposit and will really forbid your body from keeping an adequate high fat burning mode. The recommended foods to take before bedtime are vegetables.

Try Increasing Your Cardio Training to Burn Fat Fast

As much as possible, you must take time to do some cardio training twice a day such as thirty minutes of cardio exercise in the morning and another thirty minutes of cardio exercise in the evening. Breaking down your cardio training into two is the smarter way to burn fat fast.

To burn fat fast, make sure to add low fat foods in your diet plan. It will truly help your body from digesting fat more than you already have. Also, eating high protein foods are helpful too because it aid your body to burn more calories.

Here are some recommended weight loss program you can try:

Do You Have a Weight Loss Plan?

If you are ready to lose weight, then you would probably have already prepared your weight loss plan. You can definitely lose weight in two ways. First, you can lose weight by a proper diet plan or second you can do regular exercises and workout. But the best approach would be a combination of the two.

Here are some tips to create a diet plan. Make sure you add these tips to your weight loss plan, if any of them are not already included in your list.

Weight Loss Plan Tip # 1: Create your food list. The best way to create your food list is to have a notebook to jot down important foods that you regularly eat. You can also add your food list on your portable gadgets such as tablet or smartphone that you carry every day. You must note down all the food you eat for breakfast, brunch, snack, lunch, dinner, midnight snacks or even foods that you usually eat to make you happy. If you have already listed those foods, you can now start to look closely at what type of weight loss program would work for you.

Weight Loss Plan Tip # 2: Review your list. After listing all the foods you eat, find out which food is not good for your health. Be practical and start slashing out those foods that leads you to gain weight. You must keep in mind that foods that have a lot of sugar and carbohydrate content are not helpful in losing weight. You must also be aware that calorie consumption must not be too high to prevent your body from gaining weight. Make sure to remove unnecessary junk foods and processed foods from your diet.

Weight Loss Plan Tip # 3: Swap those foods you have removed from your list with healthier and natural alternatives. Search for more nutritious foods that are good for your weight loss plan. Remember that taking a lot of food with high calorie will leave a great impact in your body. It must be moderated and most importantly it must not be decreased dramatically when you try to lose weight. You can also try changing fatty foods with foods that has good fibers or natural foods. It will help your lose weight plan a lot.

Weight Loss Plan Tip # 4: Make your own meal plan for the week. If you have already chose what nutritious foods to add to your list, start making your meal plan. This is a vital way part of creating your weight loss plan. Your meal plan must be nutritious and healthy. Make sure you have the three important food kinds that contain vitamins. You must also learn which foods are better to burn fat so that it helps boost your fat burn while you go about your daily life.

Weight Loss Plan Tip # 5: Try your best to control your diet. Having a weight loss plan is very helpful to control and watch your diet, ranging from what you eat everyday to what is forbidden for your weight loss program. Sometimes, we are tempted and are lazy to follow our lose weight plan. Try your best to control yourself and always be mindful of what you eat.

Do not take your weight loss plan for granted if you really need to lose the weight. Otherwise, you are not going to get results.