The synonym of obese and over-weight is fat. This synonym together with the terms used heavily in weight-loss industry like "low-fat", have created the false feeling that "fatty food is all that matter". We can get the same amount or more calories from other foods through the guilt free feeling.
Apart from long chain fatty acids, trans-fats, and cholesterol dense foods we need to correct the concept of fats in our food for the following reasons:
1- When people understand they need to cut saturated fats, they tend to steer clear of meat and dairy foods which are both filled with healthy nutrients.
2- Without eating fats, absorption of fat soluble vitamins like A,D,E, and K is greatly diminished.
3- There is evidence that cooking vegetables in oils enhance absorption of Lycopene the red pigment in Tomatoes that helps fight cancer and heart disease.
4- We need the correct fats to supply us with the essential fatty acids (polyunsaturated fatty acids).
5- Weak heart muscles( like in angina pectoris) need medium chain fatty acids that produce a surge in energy, and are present in coconut and palm-kernel oils.
6- For people on diet, they need something to hold food for a longer period of time in the stomach, so that they do not feel need for eating over a longer time. Fats create this effect through slowing gastric motility.
In addition to nuts, seeds, avocado which can be taken as snacks, you may introduce these 2 fats into your food regimen:
1- Coconut oil and Palm-Kernel oil which are rich in medium-chain triglycerides.
2- Tahini or Sesame paste which are very delicious foods rich in polyunsaturated fatty acids. Tahini sauce which is made by mixing with some lemon juice or vinegar, garlic and salt and then thinned with water is one the most delicious known foods, and is a popular condiment for meat and vegetables in the middle east. It is extremely appreciated by tourists.
Keep your intake of fats around 50 grams based on pure fat content so that they supply about 450-500 calories. Example , if food A contains 30 per cent fat and food B contains 20 per cent fat, then you may eat 100 grams of food A and 100 grams of Food B through the day.
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