Watch Out For Fat

 In recent years, nutritionists have made distinctions between saturated fats (animal, tropical, and hydrogenated oils) and unsaturated fats (most vegetable) oils, because the saturated fats contribute to heart problems. But if your goal is to slim down, the issue is much simpler: all kinds of fats and oils are problems. They are all packed with calories. Commercially packed goods list their ingredients on the label. The ingredients are listed in decreasing order of their quantities, so if oil is one of the first ingredients, there is more of it than if it is one of the last listed ingredients. In addition, most labels provide enough information to allow you to calculate the actual fat content, using this simple formula:

Grams of fat x 9 (there are 9 calories in a gram of fat)

÷ calories per serving

x by 100

= % of calories from fat

For example if there are 2.5 grams of fat in a particular serving size and 65 calories per serving, the formula would look like this:

2.5 x 9 =22.5

22.5 ÷ 65 = .35

.35 x 100 = 35% of calories from fat

The percentage of fat by weight is not important, because it can be easily thrown off by the water content of products. However, the percentage of calories from fat is important. We should get our fat intake down to about 15% of the calories. Eating 15% of our calories from fat is a powerful weight-reducing step and yields other tremendous benefits as well.  Just make sure you’re getting the 15% of fat from the unsaturated fats (vegetable sources).

We do need some fat in our diet. But we need only a fraction of what most of us typically get. A small amount of fat is inherent in grains, legumes, and vegetables. This is all the body needs. Children can (and perhaps should) have a bit more fat in their diet.

Animal fat (saturated fat) was designed by nature to act as a calorie-storage area for animals. When you eat animal fat, you are eating all those stored calories. Animal fat is not only on the outside of a cut of meat. It is marbled through the lean part, too, almost like a sponge holding water. The problem with meats, including poultry and fish, is that they are muscle, and muscles are made up of protein and fat. They contain no fiber at all and virtually no carbohydrates. No matter how meat is prepared, it cannot get its calorie level down to that of the truly healthful foods because meat is permeated by fat. Fat always has more calories than carbohydrates.

Some people eat fish in the hope that fish oil will reduce their cholesterol levels. Actually, fish oils reduce triglycerides but do not reduce cholesterol levels. And it should be remembered that fish oils are as fattening as any other oils or fats. Like all fats and oils, they contain nine calories per gram. Many fish fats are as bad as other animal products. Others are in the same ballpark as vegetables as far as fat content is concerned, but this does not make them recommended foods for weight loss. There are no complex carbohydrates in fish and no fiber. All fish products also contain cholesterol and far too much protein, in addition to contamination problems. So fish is not a health food, although certain types of fish are much lower in fat than beef and poultry.

People who want to lose weight have two problems to be concerned about when it comes to consuming meat. First, meat is muscle and have inherent fat, adding concentrated calories. Second, because muscle tissues are mainly just protein and fat, they reduce the carbohydrate and fiber content of the diet. They displace the fiber and carbohydrates that are essential to a satisfying and metabolism-boosting menu.

Vegetable oils have received a good reputation because they contain co cholesterol and are low in saturated fats. But their calorie content is the same as any other kind of fat. Fat calories all effect a slimmer waistline.

Little or no conversion is needed in the body before the fat we eat passes through the digestive tract and the blood stream to the fat tissues of the body. But the energy in carbohydrates cannot be easily stored as fat. The body has to do a considerable amount of work before those calories can be stored, and many calories are lost in the process.

There are other serious problems with fats, too. Fat in foods contributes substantially to the risk of several forms of cancer (breast, colon, prostate, and others), heart disease, diabetes, gallstones, and numerous other problems as well. Although animal fats are the worst, vegetable oils also increase health problems.

A low-fat menu is a recipe for a slim, healthy body. It can take some getting used to because, unfortunately, people crave high-fat foods. Grease is an addictive substance so be on the look-out for fat in your diet. It’s a little overwhelming to keep track of everything you consume so instead of breaking down every label to calculate the percentage of fat, it’s easier to just be aware of what foods contain fat and steer clear of them. You will still get the amount of fat your body needs and you will also see your weight reduce.

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Comments
2 Responses to “Watch Out For Fat”
  1. Eddie says:

    What a load of tripe! Fish is healthy, ask any proper doctor or dietician!

  2. Eddie,

    Maybe you need to re-read this.
    Some people eat fish in the hope that fish oil will reduce their cholesterol levels. Actually, fish oils reduce triglycerides but do not reduce cholesterol levels. And it should be remembered that fish oils are as fattening as any other oils or fats. Like all fats and oils, they contain nine calories per gram. Many fish fats are as bad as other animal products. Others are in the same ballpark as vegetables as far as fat content is concerned, but this does not make them recommended foods for weight loss. There are no complex carbohydrates in fish and no fiber. All fish products also contain cholesterol and far too much protein, in addition to contamination problems. So fish is not a health food, although certain types of fish are much lower in fat than beef and poultry.

    You seemed to have missed the ‘ not recommended for wieght loss’ and the ‘ certain types of fish are much lower in fat than beef and poultry’. With today’s contamination problem’s you may want to reconsider what you or any one else calls ‘health’ foods.

    Alexa

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