How to Substitute Fat in Your Everyday Diet.

Written by Gary Matthews

Fat is a nutrient that is a contributor torepparttar increasing problem of obesity inrepparttar 131224 world today. It’s stored inrepparttar 131225 fat cells ofrepparttar 131226 body. The number of fat cells is estimated to be around 50 billion forrepparttar 131227 average person. It can be up to 100 billion forrepparttar 131228 obese person.

Fat cells are like storage tanks of energy to be used for later use. It has been shown that obese people who binge eat may stimulate baby fat cells to sprout to increaserepparttar 131229 number of fat cells they have.

Fats are found in foods such as butter, margarine, oils, fats, dripping, nuts and oil seeds. Research conducted indicates that good fats such as fish oils especially deep sea fish, olive oil, canola oil, avocado and nuts contain important fatty acids which if taken by people aged 65 plus reducedrepparttar 131230 risk of a fatal heart attack by 44%.

Other names for fats include… Lard, animal shortening, coconut oil, palm oil, vegetable oil, butterfat, whole milk solids, copra, tallow, chocolate chips, shortening, margarine, cocoa butter.

Now lets have a look atrepparttar 131231 different types of fat. There are three types of fat to found inrepparttar 131232 diet.

Saturated fats - are found mainly in animal products and dorepparttar 131233 most damage and arerepparttar 131234 most related torepparttar 131235 build-up of cholesterol inrepparttar 131236 arteries. . Research has indicated that saturated fats inrepparttar 131237 diet can increase LDL cholesterol levels inrepparttar 131238 blood, which isrepparttar 131239 unwanted cholesterol and should be avoided. The following foods contain this type of fat: Meat Dairy Eggs Cakes, biscuits and pastries

Monounsaturated fats - Monounsaturated fats help to decreaserepparttar 131240 cholesterol and LDL levels inrepparttar 131241 blood. The following foods contain this type of fat: Olive Oil Canola Oil Peanut Oil

Polyunsaturated fats - Polyunsaturated fats in small quantities can help to decrease total cholesterol. Examples of polyunsaturated Fats - would be vegetable oil and palm oil.

As pointed out before, consuming fats isrepparttar 131242 major culprit that leads to fat being onrepparttar 131243 human body mainly because fats are high in calories. I recommended that people eat less than 20% of total their total calories from fat.

We also know that eating too much fat leads to health problems and weight-gain, but we do need some healthy fats in our diet. Fats are a source of soluble vitamins A, D and E. Fats provide hormone production and skin health and protection of vital organs and insulation Too much fat inrepparttar 131244 diet however, can increaserepparttar 131245 risk of a number of lifestyle diseases that are common inrepparttar 131246 western world

So Please… Limitrepparttar 131247 saturated fats in your diet - which includes butter, cream, full-fat dairy products, fatty meats, cakes, pastries and fried foods.

Choose lean meats where possible and trim visible fat and skin before cooking Select low fat dairy products where possible

Be aware ofrepparttar 131248 hidden fats in processed foods and foods high in salt Choose liquid fats over solid fats e.g. olive and canola oil over butter

Include amounts of unsaturated or ‘good fats’ in your diet. Sources include fish, olive and canola oil, nuts and avocado

Also try to includerepparttar 131249 good omega-3 fats daily – fatty fish such as salmon, tuna, and sardines are good sources and try to eat three fish meals a week if you can.

Below is a list of fat substitutions that you can apply in your everyday diet whether it is at work, home, or dining out.

Current FoodChange to Cheese – High fat types…Cheddar and other hard cheeses.Lower fat varieties e.g. Edam, Cottage, Mozzarella, Ricotta, Gouda. Chips/French friesThick cut ‘wedges’ or oven baked chips ChocolateEat in moderation and buyrepparttar 131250 best quality. Substitute jelly babies or other sugar treat. CreamReduced fat cream, use low-fat yoghurt or evaporated skim milk. Creamed SoupsCheck label for fat, use clear soups. Croissants, pastriesBagels, bread rolls, finger buns. CustardLow fat custard DoughnutsCrumpets, plain scones, raisin loaf. Ice CreamReduced fat Varieties. Meat (beef, lamb, pork)Lean beef, trim lamb, new pork or other 90%. Fat free cuts/mince. Muesli BarsCheck label for fat, buy breakfast bars, Power bars. PiesReduced fat pies, use filo pastry Potato CrispsPretzels Salad dressings – Mayonnaise, FrenchUse vinegar or lemon juice Savoury biscuitsWheat crisp bread Sweet biscuitsPlain biscuits wheat meal. TV mealsLower fat varieties (check label for fat).

Giving Up the Diet

Written by Gary Matthews

If you're thinking of going on a diet to lose those extra pounds think again. Long-term weight control through dieting is near impossible, forrepparttar simple reason is that diets promote only short term solutions not long term.

After dieting you’ll certainly look lighter onrepparttar 131222 scales, but in most cases this is because you've dumped a few pounds of body fluid and muscle, and not because you've lost any significant amounts of body fat.

One ofrepparttar 131223 main reasons diets don't work is because they sendrepparttar 131224 body into starvation mode - a survival mechanism for times when humans faced periods of famine. Cutting back on our energy intake causesrepparttar 131225 body to lower its metabolic rate, which reduces its ability to burn fat.

Atrepparttar 131226 same time, hunger signals increase and we quickly start to crave high energy foods loaded with fats and sugars -repparttar 131227 exact foods we are trying to do without!

Alarmingly, research has shown that repeated dieting actually makes it harder to lose weight and easier to put it on.

This is because when you dumprepparttar 131228 diet and return to normal eating habits,repparttar 131229 drop in metabolic rate caused byrepparttar 131230 diet means that your old eating habits actually represent an excess in calories. Not only do you regainrepparttar 131231 fat stores just lost, but you may even gain a bit extra.

"Five more reasons to stop dieting"

·Diets sap energy - Too little food means not enough energy for physical activity.

·Diets lower your metabolism - Dieting causes your body to conserve energy, making results harder to achieve.

·Diets are unhealthy - A cycle of rapid weight loss followed by weight gain can lead to a loss of lean tissue from your body and calcium from your bones. It also stripsrepparttar 131232 body of essential vitamins and minerals.

·Diets make foodrepparttar 131233 enemy - Food provides nourishment and comfort. Diets can make you afraid to eat, depriving you of one of life's pleasures.

·Diets cheat your confidence - Going from one failed diet torepparttar 131234 next can leave you feeling depressed and create a cycle in which guilt battles against food.

Regular physical activity and a healthy, balanced diet aren't as glamorous asrepparttar 131235 quick fixes, but they do get better results.

Start with one extra exercise session and one less fatty takeaway meal per week, and gradually work towards a lifelong plan for achieving your best weight.

If you changerepparttar 131236 way you eat or exercise to lose weight, ask yourself this question. Can I see myself sticking to this routine for life?

Ifrepparttar 131237 answer is "no" then its time to change what you're doing. Any healthy weight loss plan should includerepparttar 131238 following:

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