Keep away from saturated fats like butter
The concept of weight-loss is very easy to understand. Simply, cut out the unnecessary supply of fat and burn the remaining fat in your body to get a lean body. Easy isn’t it? Well not exactly.
Many people tend to cut whatever sources of fat they know of rather ignorantly. While fat is very harmful if taken in access (what isn’t?), it does something which is vital for your body to function properly.
Fats are one of the best sources of energy. A gram of fat provides more than 2 times the amount of energy than that of carbohydrates and proteins.
Your body needs fats to grow and growth requires tremendous amount of energy. And now you wonder why you always felt so fatigued when you were 15!
Fats are also the most energy-efficient foods. And this is the reason why the body stores fats. Much of this fat is usually stored in the abdomen (and hence a pot-belly!) and under the skin. Sometimes, this fat starts getting saturated in the organs like heart and arteries which eventually leads to heart blockage and even heart-attacks!
All fats are not made equal – some fats are more harmful than others! Experts advise that you allot around 30% of the calorie needs to fats. The correct amount in weight would be aroung 90 grams or less of fat intake in a day.
The types of fats are
- Saturated fat
- Unsaturated fat
- Trans fat
Saturated Fats
Saturated fats are considered to be the most harmful fats. Saturated fats raise the levels of cholestrol in your body making it very vulnerable for heart disorders like heart-attacks!
It is a good idea to keep away from saturated fats if you want a healthy heart and low cholestrol.
One option can be choosing foods that are low on the amount of saturated fats they contain.
A more better option is to keep away from saturated fat and include unsaturated fats in your diet.
Foods that contain high amount of saturated fats -
These foods contain high amount of saturated fats and should be low on your intake list.
- meats – beef and fatty cuts of meat like sausages
- whole dairy products like whole milk, butter and cheese
- artificially hydrogenated oils like Margarine
- cream, ice-creams, sour creams
- cakes, pastries and biscuits
- chocolates and other creamy and sweet snacks
- coconut oil, palm oil and coconut cream
In short, anything that brings water to your mouth almost always contains saturated fats. So be judgemental in your decisions!
Unsaturated fats
Unsaturated fats are a better option to saturated fat. Unsaturated fats can significantly help you reduce cholestrol levels while providing essential and required body fats.
Remember that unsaturated fats are always better than saturated fats.
The sources of unsaturated fats are -
- oily fishes
- nuts and seeds
- avocados
- sunflower, rapeseed, olive and vegetable oils
- peanut oils and peanut butter
- soyabean and corn
Oily fish are also a rich source of Omega 3 fatty acids. Research has shown that omega 3 fatty acids help protect against coronary heart diseases and help children during their growth years.
Trans fats
Some studies say that Trans fat is more dangerous than saturated fats. One of the reasons can be that trans fat don’t get easily consumed. It takes time to get fully digested and break down.
The sources of trans fats are -
- generally anything which is artificially made does have trans fat
- potato chips
- donuts
- french fries
- margarine
- cake mixes
- spreads
- Soups - Ramen noodles and soup cups contain very high levels of trans fat
- fast foods
- frozen foods
