What do you think is the first thing people trying to lose weight remove from their diet?
Fat.
Is this justified?
FACT: For every gram of Fat there is a total of 9kcal of energy. FACT: Protein and carbohydrates contain a significantly lower energy yield of just 4kcal per gram.
To many people on a slimming regime it makes perfect sense to lower your intake of fat and so lower your calorie intake, therefore allowing you to shed body fat. What many people do not realise is that you need to reduce specific fats and not all fats.
Unlike what you may have heard, both saturated and unsaturated fats are crucial nutrients to obtain in our diets, as just about every hormone and cell in your body is composed of or formed from fat, this includes the sex hormones, testosterone and oestrogen which govern exactly how much, where and why we store that stubborn body fat, interestingly particularly around the midsection.
Many vitamins such as A, D, E and K are actually fat soluble, so lack of dietary fat can increase the risk of nutrient deficiency. This is particularly true of vitamin D which has been extensively researched as one of the most vital nutrients required for overall health. One fat of particular interest is Omega 3 which has proven anti- inflammatory properties. When you consider that many of today's diseases such as arthritis and heart disease are inflammatory by nature it makes perfect sense to incorporate these fats into your diet.
Omega 3 rich foods include fresh oily fish such as tuna, salmon, mackerel and sardines, various kinds of nuts, especially walnuts and brazil nuts as well as flaxseed, eggs and grass fed beef and lamb. When simply dieting, these are usually the foods which are removed due to their relatively higher calorie intake.
Unfortunately, like most things, it is not quite as simple as just putting extra omega 3 into your diet. It is really important to reduce your intake of Omega 6. If you were to travel back in time to caveman times, our intake of Omega 3 to Omega 6 would have been a ratio of 1:1 or 1:2 parts Omega 3 to Omega 6. Recent studies show that our average intake here in western society is close to 1:16 and even as high as 1:40 which could possibly relate itself to our rising rate of our obese, health poor population. Omega 6 is broken down by a specific pathway which promotes inflammation in the human body. Interestingly enough, increased inflammation is associated with a higher incidence of obesity and raised levels of body fat which come about by deregulation of hormones. (have you ever wonder why post-menopausal women tend to gain on average 2kg of body fat?)
The ratio of Omega 3 to Omega 6 is therefore a considerable factor when reducing your weight and in improving overall health.
The verdict:
Increase your intake of Omega 3 rich foods and decrease your intake of Omega 6 fats which are found in most vegetable oils such as sunflower, corn and soybean oils, processed foods and grain fed meat (instead opt for grass fed meats). As always, accompany this with a well-balanced nutritional and supplement regime alongside a healthy and active lifestyle and you will find yourself one large step closer to your goals. GOOD FOODS FOR SLIMMING: Tuna, Salmon, Mackerel, Sardines Grass fed Beef and Lamb Various nuts, especially walnuts and brazil nuts Flaxseed Eggs Fresh Vegetables
Fat.
Is this justified?
FACT: For every gram of Fat there is a total of 9kcal of energy. FACT: Protein and carbohydrates contain a significantly lower energy yield of just 4kcal per gram.
To many people on a slimming regime it makes perfect sense to lower your intake of fat and so lower your calorie intake, therefore allowing you to shed body fat. What many people do not realise is that you need to reduce specific fats and not all fats.
Unlike what you may have heard, both saturated and unsaturated fats are crucial nutrients to obtain in our diets, as just about every hormone and cell in your body is composed of or formed from fat, this includes the sex hormones, testosterone and oestrogen which govern exactly how much, where and why we store that stubborn body fat, interestingly particularly around the midsection.
Many vitamins such as A, D, E and K are actually fat soluble, so lack of dietary fat can increase the risk of nutrient deficiency. This is particularly true of vitamin D which has been extensively researched as one of the most vital nutrients required for overall health. One fat of particular interest is Omega 3 which has proven anti- inflammatory properties. When you consider that many of today's diseases such as arthritis and heart disease are inflammatory by nature it makes perfect sense to incorporate these fats into your diet.
Omega 3 rich foods include fresh oily fish such as tuna, salmon, mackerel and sardines, various kinds of nuts, especially walnuts and brazil nuts as well as flaxseed, eggs and grass fed beef and lamb. When simply dieting, these are usually the foods which are removed due to their relatively higher calorie intake.
Unfortunately, like most things, it is not quite as simple as just putting extra omega 3 into your diet. It is really important to reduce your intake of Omega 6. If you were to travel back in time to caveman times, our intake of Omega 3 to Omega 6 would have been a ratio of 1:1 or 1:2 parts Omega 3 to Omega 6. Recent studies show that our average intake here in western society is close to 1:16 and even as high as 1:40 which could possibly relate itself to our rising rate of our obese, health poor population. Omega 6 is broken down by a specific pathway which promotes inflammation in the human body. Interestingly enough, increased inflammation is associated with a higher incidence of obesity and raised levels of body fat which come about by deregulation of hormones. (have you ever wonder why post-menopausal women tend to gain on average 2kg of body fat?)
The ratio of Omega 3 to Omega 6 is therefore a considerable factor when reducing your weight and in improving overall health.
The verdict:
Increase your intake of Omega 3 rich foods and decrease your intake of Omega 6 fats which are found in most vegetable oils such as sunflower, corn and soybean oils, processed foods and grain fed meat (instead opt for grass fed meats). As always, accompany this with a well-balanced nutritional and supplement regime alongside a healthy and active lifestyle and you will find yourself one large step closer to your goals. GOOD FOODS FOR SLIMMING: Tuna, Salmon, Mackerel, Sardines Grass fed Beef and Lamb Various nuts, especially walnuts and brazil nuts Flaxseed Eggs Fresh Vegetables
The Author is Terry Oswell of Natural Slimming Therapy. The slimming and diet market world-wide is enormous and there are thousands of products available designed and produced to help people lose weight. To find out more about How To Lose Weight using a natural method read all about it here at www.naturalslimmingtherapy.com
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