Protein, Carbs and Fat: Learn How to Diet with MacronutrientsWritten by David McCormick
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Not all fats are same, though. Saturated and trans fats raises LDL cholesterol levels, which increases risk of heart disease. Unsaturated fats (monounsaturated or polyunsaturated) do not raise these "bad cholesterol" levels, and are therefore a better choice. Fats, unfortunately, taste very good. Fats are major component in toppings and spreads, such as butter, salad dressing, mayonnaise, and cooking oils. Fats are also ingredient that make desserts and snacks so tempting, like cookies, cakes and chips. Even though some people try to get rid of all fat, some fat in your diet is important. Do not try to eliminate it. Fat aids in absorption of vitamins A, D, E and K. Essential Fatty Acids, namely omega-3 and omega-6, can only be found in certain fats, and it is important to consume some of these on a regular basis. These nutrients aid in regulation of blood pressure, blood clotting and immune response. To get good fats without an excess of calories, try eating more fish and seafood instead of other meats. Choose margarine instead of butter. When cooking, choose olive oil to grease your skillet. And most effective tip: read labels on foods you're buying. They should list fat content, and break it down into Saturated and Unsaturated. If unsaturated is not listed, simply choose food with least Saturated fat count. Water Weight Some call water fourth macronutrient. Technically, it is not a nutrient at all, because pure water does not provide any building blocks for your body. However, it is element most neglected in diets of most people. You must drink at least 8 glasses of water per day. More if you're active. Water encourages fat loss by keeping kidneys working at full capacity. If kidneys don't get enough water, liver begins to take over some kidney functions. One of liver's main functions is to metabolize fat. So, if kidneys need liver's help, then liver can't burn fat as quickly. Drink enough water so that your liver can metabolize fat at its peak ability. Water contributes to healthy skin by hydrating it from inside out. Water aids in joint lubrication, reducing your chance of injury in any activity. Water is also best cure for constipation. Some people retain water, which is usually caused by a sodium imbalance. The solution is not to avoid drinking water, but to drink more water. When salt is diluted, it becomes less of a problem. Also, if your body recognizes that water is constantly coming into your system, then it will realize that it doesn't need to store it. Although there have been a few cases where long distance runners have died from drinking too much water, their situation is highly specialized, and shouldn't be a concern for a normal person. For people with a normal amount of activity, there is no danger in drinking too much water, so drink as much as you can. The worst thing that will happen is that you'll visit washroom more often, so consider it a good chance for a little extra exercise.Now that you understand how important all macronutrients are, how do you lose weight? Reduce overall calories, but keep a measure of each macronutrient in your diet. Reducing fats overall is an easy way to reduce overall calories, and switch all of your fats to unsaturated. Most dieticians suggest about 25% fat, 15% protein, and 60% carbs. If you're trying to put on a little muscle to burn fat faster, try to raise protein to 20% and reduce carbohydrates to 55%. A good weight loss plan keeps a balanced diet with reduced calorie intake and increased exercise.
*** David McCormick is the founder of Weightless Products. His Mr. Weightless site is dedicated to free weight loss articles and advice, primarily targeted to men. There are no banners, no pop-ups, and you will never be asked for your email address. Mr. Weightless: Wait Less for Weight Loss! http://www.weightlessproducts.com
| | Why High Blood Cholesterol Levels Are DangerousWritten by Kim Beardsmore
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Borderline-high risk People whose total cholesterol is 200 to 239 mg/dL have borderline-high cholesterol. About a third of American adults are in this group, while almost half of adults have total cholesterol levels below 200 mg/dL. In fact, people who have a total cholesterol of 240 mg/dL have twice risk of coronary heart disease as people whose cholesterol level is 200 mg/dL. Does physical activity affect cholesterol? Other factors that affect blood cholesterol levels: Heredity – High cholesterol often runs in families. Even though specific genetic causes have been identified in only a minority of cases, genes still play a role in influencing blood cholesterol levels. If your parents have high cholesterol, you need to be tested to see if your cholesterol levels are also elevated. Age and gender – Before menopause, women tend to have total cholesterol levels lower than men at same age. Cholesterol levels naturally rise as men and women age. Menopause is often associated with increases in LDL cholesterol in women. Stress – Studies have not shown stress to be directly inked to cholesterol levels. But experts say that because people sometimes eat fatty foods to console themselves when under stress, this can cause higher blood cholesterol. Excess weight – Being overweight tends to increase blood cholesterol levels. Losing weight has been shown to help lower levels. A greater risk of increased cholesterol levels occurs when that extra weight is centered in abdominal region, as opposed to legs or buttocks.
Kim Beardsmore is a weight loss consultant whose business operates across 60 countries. This world renowned, medically approved program will give you results you'll love and all the support you need! Estimate your healthy body weight, recipes, articles, ezine and more at http://weight-loss-health.com.au
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