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THE SCIENCE OF OBESITY: FATS & CHOLESTEROL

For age we heard that a low-fat, low-cholesterol diet would accumulate us healthy and advice us lose weight. And abounding of us jumped on the bandwagon, eliminating fat and aerial-cholesterol foods from our diets. Able-bodied, unfortunately, we were doing it all amiss.

Instead of eliminating fat completely, we should accept been eliminating the “bad fats,” the fats associated with fatness and affection disease and eating the “acceptable fats,” the fats that actually advice advance blood cholesterol levels. Before we examine the acceptable fats and bad fats, let’s speak about cholesterol.

Cholesterol – It’s been ingrained into our brains that cholesterol causes affection disease and that we should limit our intake of foods that contain it, but dietary cholesterol is altered than blood cholesterol. Cholesterol comes from two places–aboriginal, from aliment such as meat, eggs, and seafood, and second, from our body. Our liver makes this waxy substance and links it to carrier proteins called lipoproteins. These lipoproteins dissolve the cholesterol in blood and act it to all parts of your body. Our body needs cholesterol to advice anatomy cell membranes, some hormones, and Vitamin D.

You may accept heard of “acceptable” and “bad” cholesterol. Able-bodied, aerial-density lipoproteins (HDL) act cholesterol from the blood to the liver. The liver processes the cholesterol for elimination from the body. If there’s HDL in the blood, then less cholesterol will be deposited in the coronary arteries. That’s why it’s called “acceptable” cholesterol. Low-density lipoproteins (LDL), act cholesterol from the liver to the rest of the body. When there is too much in the body, it is deposited in the coronary arteries. This is not acceptable. A body-up of cholesterol in our arteries could prevent blood from getting to parts of our affection. That means that our affection won’t amuse the oxygen and nutrients it needs, which could aftereffect in affection advance, stroke, or sudden afterlife. So, if your LDL is higher than your HDL, you’re at a greater risk for developing affection disease. It may come as a surprise, but recent studies accept shown that the amount of cholesterol in our aliment is not strongly linked to our blood cholesterol levels. It’s the types of fats you eat that act on your blood cholesterol levels.

Bad Fats – There are two fats that you should limit your intake of–saturated and trans fats.

Saturated Fats – Saturated fats are mostly animal fats. You acquisition them in meat, entire-milk products, poultry skin, and egg yolks. Coconut oil again has a aerial amount of saturated fat. Saturated fats lift both the acceptable and bad blood cholesterol.

Trans Fats – Trans fats are produced buttoned up hydrogenation–heating oils in the presence of oxygen. Abounding products contain trans fats as the fats advice them advance a longer shelf action. Margarine again contains a aerial amount of trans fats. Trans fats are especially alarming as they lower the acceptable cholesterol, HDL and lift the bad cholesterol, LDL. Unfortunately, most products accomplish not acquaint you how much trans fat it contains, but you can acquisition out if it’s in a product by looking at the ingredient list. If the ingredients contain hydrogenated or partially-hydrogenated oils, then it contains trans fats. Fortunately in 2006, manufacturers will be required to list the amount of trans fat in their products on the nutrition labels, so it will be easier for you to acquisition.

Acceptable Fats – Some fats actually advance cholesterol levels.

Polyunsaturated Fats – Polyunsaturated fats are activate in sunflower, corn, and soybean oils. These oils contain Omega-6, an chief fatty acid. However, most bodies amuse enough Omega-6 in their diet and instead charge added Omega-3. Omega-3 is a fatty acid activate in fish and walnuts.

Monounsaturated Fats – Monounsaturated fats are activate in canola, peanut, and olive oils. Both types of unsaturated fats decrease the bad cholesterol, LDL and access the acceptable cholesterol, HDL.

Any more, aloof as the unsaturated fats advance your blood cholesterol levels, you don’t accept the action-ahead to eat all of the olive oil, butter and nuts you appetite. Fat of any affectionate does contain calories, and if you’re trying to lose weight, eat fat in moderation, and stay away from saturated fats.

UNDERSTANDING YOUR WEIGHT

A pound of fat represents approximately 3500 calories of stored energy. In adjustment to lose a pound of fat, you accept to statement 3500 added calories than you consume. Although this seems according to a child’s play formula bethink that your body is a thinking organism designed to protect itself. If you were to ace shot to lessen your intake by the entire 3500 calories in one day, your body would register some type of alarm and anticipate that there is a state of emergency. Immediately your metabolism would slow down and no weight loss would be achieved. It’s bigger to spread your weight loss out over a period of a week, so that you aim to lessen your caloric intake by 3500 to 7000 calories per week, resulting in weight loss of one to two pounds per week. It’s generally not recommended to ace shot to lose added than two pounds in a week. Attempting to accomplish so may statement health risks, and on top of this you’re unlikely to be acknowledged.

In the archetype of attempting to lose two pounds per week, you can statement a basic adaption of calorie counting to advice you accomplish your ambition. To accomplish so, you charge to figure out how abounding calories a person of your age, female, and weight usually needs in a day, subtract 500 from that amount, and chase a diet that provides you with that abounding calories. For archetype, if you would ordinarily charge 3000 calories in a day, you would chase a 2500-calorie a day diet. Abutting, figure out how much exercise a person of your weight would charge to accomplish to burn 500 calories per day, and engage in an exercise aim that will advice you accomplish your ambition. The aftereffect is child’s play: 500 fewer calories consumed and 500 added calories expended equals a 1000 calorie per day deficit, which, over the course of a week adds up to 7000 calories, or two pounds. Although alone results may vary, the bottom line is if your body is consuming fewer calories than it’s expending, then weight will be absent.

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About the Author

Editor of several Ebooks on Health and Wellness. Fatness Adviser, Hair Loss Adviser, Absolute Diet, Acne Management, Muscle Building, Abdicate Smoking, Cholesterol Management and abounding others.

Originall posted September 2, 2012