Are all fats harmful?

The answer is a resounding no. The reason that fats have a bad reputation is because certain fats (saturated) are the leading cause of heart disease. But this does not mean that all fats are bad.

So what are the good fats?

Two types of: Saturated Fat and Unsaturated Fats

There is also a third category of “hybrid”, Trans fats or hydrogenated fats. Found mainly in butters and margarines, these fats are particularly unhealthy.

Saturated fats

Saturated fats come mostly from animal sources (meat, cheese, eggs, dairy). These fats are not essential to health, in fact, consumed in excess can be difficult to break down, causing weight gain, and may cause a reduction in the thickness of the arteries (causing heart problems).

Unsaturated Fats

Grass Estes types of fats have two types: monounsaturated fats and polyunsaturated fats

Monounsaturated fats are considered the healthiest. They are found mainly in olive oil, rape seed, canola oil, nuts and seeds. Monounsaturated fats help lower bad cholesterol.

Polyunsaturated Fat. In this type of fat are two essential fatty acids:

- Omega 6 fatty acids (linoleic acid), found mainly in the seeds of sesame and sunflower seeds.

- Omega 3 fatty acids (alpha-linolenic acid) found in fish, linseed, soybean oil, pumpkin seeds, walnuts and dark green vegetables

Both types are essential for good health. Governing mental health, growth and vitality.

Fats, oils, calories and weight loss

Fats contain twice the density in calories (1 gram of fat = 9 calories) as carbohydrates and proteins (1 gram = 4 calories). In addition, oils – no matter how healthy they are – are high in calories (1 tablespoon contains 120 calories). Comdes Also many processed and fast foods are high in fat, especially saturated fat. Therefore, for the sake of your health, become a detective and reduces fat consumption.

For a concise explanation of the impact of fat read about the dangers of excess body fat and how to reduce.

Some practical conclusions:

- Reduce total fat consumption to 15% – 30% of your daily caloric intake
- It aims to restrict the consumption of saturated fats.
- If you buy margarine, choose brands that contain no trans fats or hydrogenated fats. Generally avoid any foods containing these fats.
- If you buy oil, if possible choose the mechanically pressed, unrefined and organic.
- If you are trying to lose weight or reduce your body fat percentage keep in mind that the oils are high in calories and should be used sparingly.

To learn more about how to have a good diet or eat right, get fit, keep healthy nutrition and reduce body fat through proper diet and exercise, you need to read Your Ideal Body. With Your Ideal Body, there is a healthy and safe alternative to use the science of nutrition to your advantage and begin to achieve the changes you want in your body permanently.

When we try to lose weight, the main enemy that often occurs is hunger and food craving, therefore, learning what foods may help curb your appetite, is a tool that helps us lose weight.

Satiety is the feeling of fullness after eating, depending on several factors, one food or meal has more influence than others in our body. So do not forget the following factors that can calm the appetite more quickly.

Time in the stomach: depending on the composition of the food, if it takes longer in the stomach, the feeling of satiety that occurs when the body is superior. For example, fat and protein and fiber, remains longer in the stomach.
* Digestibility: the faster a food is digested, the lower the saturation that causes the body and its duration. Therefore, raw foods, more spicy and rich in fiber provide more satiety to be more difficult to digest.
* Volume of food: how much greater the more the volume strain caused in the stomach and the greater the feeling of satiety.
* Glycemic Index: foods with low glycemic index because they keep more satiating levels of blood glucose levels stable for longer.
* Cooking: the method and cooking time influence satiety, because a long boil facilitate subsequent digestion of food, however, cooking in the oven, not break all the food macromolecules and thus, their time spent in the stomach is larger and provides more satiety.
* Consistency: when food is harder, requires more chewing and higher satiety. Also, stay in the stomach also will be higher.
* Food Time: the body takes a minimum of 20 minutes to receive the signal that there is something in our digestive system, so if you eat slowly, we arrive at this time with less food, which favor a lower intake and with it, the weight loss.
* Temperatures: extreme cold and very hot, provide greater satiety in stimulating the digestive system and we receive extra flavor.

In short, the factors are many, but knowing we can use them for our body to feel hungry and can not lose weight without feeling that we are suffering.

Choose fresh, raw foods when possible, high-fiber, high-volume and low in calories, which require chewing and where temperatures are favorable, and eat slowly, for example, is a great way to calm your appetite by eating the same or less than before.

The fats we consume regularly can be visible or hidden in food. The visible would be the easiest to avoid, as we are aware of their intake.
In this group we can name the oils used for cooking, lard, butter, margarine, bacon, cream, creams, etc…

Distinguish between hydrogenated vegetable fats, saturated fats and animal fats is the key to know when choosing a health food.
However, hidden or invisible fats are those that remain present in the food we can not see with the naked eye, so we must be careful and be alert to this type of fat.
These fats are present in almost all foods: meats, poultry, fish, eggs, milk and dairy products, meats and sausages, nuts, etc…
This group is important to distinguish between healthy fats like those contained in nuts, egg yolk and fish, the rest.

The dietary guidelines suggest that people should keep fat intake between 20 and 35 percent of total calories, and eating “healthy” fats from fish, nuts and vegetable oils, fats instead of “unhealthy” saturated and Trans fats, said the team of Dr. Nita Forouhi, Institute of Metabolic Science, Addenbrooke’s Hospital, Cambridge, UK.

Then, the percentage of calories consumed from fat, unlike protein or carbohydrates, it has nothing to do with how much weight should be increased in subsequent years.

The results show that “it is more important a healthy lifestyle with a balanced diet and exercise, fat intake as a factor in weight gain.

Follow up in six countries over 10 years

The British agency analyzed data from nearly 90,000 men and women from six countries participating in the European Prospective Investigation into essay Cancer and Nutrition Study. Were followed for about 10 years.

The average fat intake ranged from 31, 5 to 36, 5 percent of total calories.

People piled on 0, 10 kilos a year. But several factors analysis found no relationship between how much weight the participants and how much fatter fat consumed, or between the intake of polyunsaturated fats and saturated fats.

The healthiest way

The findings should not be considered proof that people can eat as much fat as they want, said Forouhi. ”That would be absurd, given the amount of available evidence on the potential harms of diets rich in saturated and trans fats for the heart, for example,” said the author.

“The healthiest way to avoid weight gain is to ensure the restriction of total calorie intake, especially reducing sugars and added fats and alcohol because they provide calories, and control the portion sizes (which do not grow with time) and exercising regularly, “she added.

“Good fats, polyunsaturated fatty acids (linoleic, linolenic and arachidonic) are essential for the proper functioning of the body and as we can not synthesize in the body, must come from food.

These substances are beneficial to health because they help prevent diseases like cancer, diabetes, heart disease, hypertension, and autoimmune disorders, as well as collaborate in their treatment.

Olive oil and seed is rich in g-linolenic acid and fish oil is rich in eicosapentaenoic acid-EPA and-DHA-docosahexaenoic acid.

Another source of healthy fats are functional foods enriched with polyunsaturated fatty acids, these commonly include: milk, bread, meat products, snacks and instant products.