The Big Fat Truth: How Eating Healthy Fat Can Help You Lose Weight. The Skinny on Fat. You've shied away from eating it and worked on the treadmill to burn it off. But fat, it turns out, can be your friend. The keys: Pick good- for- you fats, and limit the bad kinds. Don't know a saturated from a poly? Here's the skinny on which fats to eat and which to avoid. The Good: Unsaturated Fats. Monounsaturated Fats What they do: These fats, known as MUFAs, raise good HDL cholesterol, lower bad LDL cholesterol, and protect against the buildup of plaque in your arteries. They also help prevent belly fat, according to research. Where you'll find them: In olive oil and olives, canola oil, almonds, cashews, peanuts, peanut butter, sesame seeds, and avocados. How much you need: Most of the fat you eat should be unsaturated, like MUFAs. Roberts. Polyunsaturated Fats. What they do: In addition to lowering your LDL, these fats contain essential omega- 3 fatty acids . Omega- 6s are in corn and safflower oil, corn- fed chicken and beef, and farmed fish. How much you need: Most of the polys you eat should be omega- 3s. Too much omega- 6 can lead to inflammation, which is linked to heart disease.
Trade vegetable oil for olive and canola oils, and eat grass- fed beef and wild- caught fish. The Bad: Saturated Fats. What they do: They raise cholesterol levels and increase your risk of heart disease. Where you'll find them: In meat and poultry, in dairy products like cream, butter, and whole and 2 percent milk, and in some plant foods like coconut and palm oil. How much you need: Limit saturated fat to less than 1. One easy way to cut back: . Gerbstadt. Where you'll find them: In shortening, margarine, doughnuts, french fries, and processed foods such as crackers, cookies, chips, and cakes. How much you need: Zero. But know this: The FDA allows food manufacturers to claim that a product contains . Damage fat, muscle, organs, or bone. Scald Burns in Restaurant Workers. 3 Fats That Can Help You Burn Fat! 3 Fats That Can Help You Lose Weight. Before buying foods, check the ingredient labels for . Researchers aren't sure what determines your number, but they do know genetics and lifestyle play a role. Eat too much for too long and your body can create new fat cells, says Susan K. Fried, Ph. D, director of the Adipocyte Core at the Boston Obesity Nutrition Research Center at Boston University School of Medicine. Do cardio and strength training regularly. And if you have belly fat, which research has linked to an increased risk of heart disease, cancer, and diabetes, pick up your pace by doing interval training four times a week: Alternate two minutes of sprinting with 6. Feeling Like You Need a Fat Fix? You may have a . To curb your fat cravings, eat every three hours, advises Emily Rubin, an RD at the Jefferson Digestive Disease Institute in Philadelphia. Switch from... Regular bacon to turkey or Canadian bacon. Canadian and turkey bacon are much leaner choices.. Stick margarine to tub . Stick margarine can have three times the trans fats the tub version does. Butter has no trans fats.. Premium ice cream to low- fat. Low- fat ice cream can have less than one gram. Originally published in FITNESS magazine, June 2. BURNING USED OIL The requirements for burning used oil vary depending on what type of oil it is. Facility burning the oil does not obtain an air permit. An Olive Oil Diet A Diary.
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