What is the Difference Between Saturated Fats and Unsaturated Fats

Saturated Fats vs Unsaturated Fats

Many of us have heard the term saturated fats, but we may not understand exactly what saturated fats are, or how they work exactly. While we have been told to avoid saturated fats, most of us don’t know why and moreover, whether unsaturated fats should be avoided as well. Here is some information on the differences between saturated fats and unsaturated fats and how you should use them.

The first thing that you should know is that saturated and unsaturated fats are found in quite a few different foods and that they are completely different. In fact, unsaturated fats can actually be good for you, especially good for your heart. Saturated fats on the other hand can raise your cholesterol and cause heart problems.

Where Are These Fats Found?

Saturated Fats are in animal products and in processed foods. Some commonly examples include potato chips, dairy products, meats and pastries. Saturated fats are known to raise your LDL cholesterol. Unsaturated fats are found in more healthy foods like nuts, olives and avocados. Unsaturated fats are heart healthy and can lower LDL cholesterol and raise HDL cholesterol. See the table below for more information.

good fats vs bad fats

How Much Saturated Fats Are Safe to Eat?

Since we know that too much saturated fat can raise your cholesterol and put you at risk for heart problems, the question then becomes how much saturated fat is safe to eat? The exact amount depends upon the calories that you eat, but most experts agree that less than 10% of your calories should come from saturated fats. For instance, on a 2000 calorie per day diet, 200 of your calories should be coming from products that have saturated fat. If you were to figure it out in grams, you can assume 1 gram of fat for each 10 calories, so on a 2000 calorie per day diet, around 20 grams should be your maximum.

What About Unsaturated Fats?

Medical experts do not recommend more than thirty percent of your diet being fat. That includes the ten percent from saturated fats previously discussed, so you can make up the difference with unsaturated fats, above the saturated fats that you eat, to a maximum of thirty percent. That means, for a 2000 calorie per day diet, you should be getting 600 calories or less from fats, and 200 or less or those should be from saturated fats.

The Bottom Line When It Comes to Unsaturated and Saturated Fats

The fact is, it is impossible to avoid having fat in our diet, but most people eat far too much fat, and when they do it is normally the saturated fats cause spikes in cholesterol and heart problems later in life. Try to stick to the recommended amounts of saturated and unsaturated fats and you will be thankful for it later on, as well as being on your way to creating healthy eating habits that will do much more than keep cholesterol in line.

Some Diet Tips That You Have Never Thought Of

Dieting is hard work, and mainly because you are attempting to change a habit that is fully ingrained in your brain and body. Your body needs the amount of food that you have been feeding, and the high sugar and fat content. At least, that’s what your body thinks. The truth is, that you can untrain your body relatively quickly, but it will take some hard work. Here are six diet tips that you may not have ever considered before, but that will make a huge difference in your weight loss journey.

more mirrors for your house

1. Consider getting some more mirrors for your house. This may seem scary to some, who are uncomfortable looking at their bodies, but that is precisely the point. Putting mirrors in your house will allow you to remind yourself to stick to your diet and exercise plan. Putting mirrors in the kitchen is especially important, since that’s where all the food located. You may just get some extra motivation by seeing yourself in the mirror everyday and being reminded of your goals.

 

Read moreSome Diet Tips That You Have Never Thought Of

Five Tips to Create a Low Fat Diet

When you are trying to stick to a low fat diet, there are some severe challenged that are faced, because if you have been feeding your body a great deal of fat in the past (or sugar, carbohydrates or other types of food) then it will have become used to getting that amount and will balk at the reduced fat intake. However, there are some tips that can help you make sure that you stick to a low fat diet and maintain a healthy lifestyle, and while these are all common sense tips, and may include a few that you are already aware of, they are super important and should not be overlooked.

Never Skip Breakfast

Tip Number One: Never Skip Breakfast

Some people just don’t eat breakfast. They wake up in the morning and have a couple of cups of coffee and fail to eat anything at all. However, this can be very detrimental to your diet because of a couple of reasons. First, your body is not getting nourishment in the morning, and doesn’t know for sure when it will get fed, so it is reluctant to burn any fat cells before there is a steady stream of food coming in. Another reason why breakfast is so important for many people is that they end up being much hungrier later in the day and eat a much larger meal for brunch or lunch, then they would if they had simply eaten a healthy breakfast. Skipping breakfast can also lead to health conditions like acidity, gastritis and even obesity. Eat fruits, vegetables and dairy with calcium each day for breakfast.

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Fat Burning Foods That Make Weight Loss Easier

When trying to lose weight, you need every advantage you can get, and adding some of these fat burning foods to your diet will certainly give you one. Fat burning foods are those that increase your body’s ability to burn fat for the same amount of calories as other foods. While any weight loss plan should still include measuring the number of calories eaten against the number of calories burned, using foods that burn fat can give you a bonus burn. Here are some of the best foods to burn off your fat, that you should seriously consider adding to your diet.

Swap Your Cereal for Oatmeal

Swap Cereal for Oatemal

One of the easiest to make and the least expensive fat burning foods is oatmeal. Oatmeal is great for a few reasons. First, the consistency of oatmeal helps it to stay in your stomach longer. Oatmeal takes a while to leave your stomach so you feel fuller for a longer period of time. Oatmeal contains a lot of fiber and therefore can stay in your stomach for hours after you eat it, which can make holding off the need for a snack easier. However, keep in mind to skip the flavored oatmeal, as well as the butter and sugar. Use berries to sweeten plain oatmeal instead.

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Snacks That Contain Almost No Calories

Most of us love to snack. Whether we are right in the middle of a great novel, or watching a movie, we love to snack on something, but for those that are trying to lose weight, it can be challenging to choose healthy snacks.

In fact, many dieters think that they shouldn’t be snacking at all. This can turn into a problem when they are hungry but have already eaten their meals for the day, and usually results in binge eating, because they think that they have already cheated. This is absolutely not true. Snacking is perfectly okay if you are trying to lose weight, but most of the time try to stick with low calorie snacks, especially if you intend to eat a lot of them.

Here are some snacks that you can have, that contain almost no calories. You can eat these snacks during a movie without feeling any guilt about it.

Sugar free jello is a great choice when it comes to a low calorie snack. Just one cup of jello that is sugar free, whether it is prepared by you, or purchased ready to eat at the store, has around 20 calories, so you could chow down on a few cups and not feel guilty about it.

Of course, Jello isn’t that filling, but it may help you to fight off the snack craving, and not go for the pizza, fried chicken or potato chips.

 

If you really dislike the flavor of the sugar free Jelly, you can try adding a few berries or slices of strawberry to your snack.

Read moreSnacks That Contain Almost No Calories

Are TV Dinners Healthy?

TV dinners are one of the easiest and most convenient meals out there. They can be cooked in the microwave and take just a few minutes to prepare, and come in a wide variety of flavors and food choices. But TV dinners get a bad rep when it comes to dieting, because most people believe that you can’t lose weight eating TV dinners. The truth is, many TV dinners meet the caloric requirements of dieters, and stay under the recommended amounts of sodium, fat and carbohydrates. TV dinners are often healthier than people think.

lean cuisine

Lean Cuisine is one of the healthiest TV dinners out there. They average between 250 and 300 calories for every TV dinner that they make, and are a great choice when it comes to healthy meals. For instance, the Lean Cuisine Sundried Tomato Pesto Chicken has nine grams of total fat and 2 of them from saturated fat. It has 570 milligrams of sodium, and 4 and 18 grans of fiber and protein respectively. Unfortunately, these TV dinners are relatively small in portion sizes so they may not work for every dieter.

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Healthy Diet Plan -10 Diet Tips for Guys Who Hate to Cook

Ten Diet Tips for Guys Who Hate to Cook

Guys that don’t cook, and prefer to eat out or cook something simple in the microwave may have a harder time than others losing weight, because they don’t have as many choices for eating healthy. However, there are some healthy diet options even for the man who hates to cook, depending upon budget. Here are ten tips for guys who want to eat healthier and lose some weight, without having to learn to cook.

tv dinners1. Learn to Choose Healthy TV Dinners: There are several brands of TV dinners out there that are healthier than others. On TV dinners from Healthy Choice or Lean Cuisine, if you track your fat, sodium and other nutritional information, you can often create a low calorie, well rounded meal without losing the convenience of TV dinners.

 

 

No Mayo

2. Consider Skipping the Mayo: One major source of calories is mayonnaise, adding between fifty and two hundred calories to each sandwich depending upon how much mayo you decide to put on. Consider skipping the mayo and going with mustard instead which has no calories. There may be other condiments that you can skip as well, for reduced calories.

dairy foods

3.Add More Dairy: Studies have shown that adding more dairy products, such as milk, yogurt, cheese and even ice cream, can help to excrete up to one hundred percent more fat than not having those diary products in your diet.

 

 

Skip Snacks after Dinner4. Skip Snacks & Meals After Dinner: When you eat in the evening, your body does not have a chance to burn off the calories that you consume, and it becomes easier to store them as fat rather than get rid of them. Consider eating all of your calories by dinner time, or substituting high calorie foods and snacks.

 

 


workout daily5.
Work Out Daily: Many people choose to work out just two or three times a week. While this is the minimum recommended amount, if you work out every day, your metabolism will increase. You burn more calories throughout the entire day on days that you work out. If you work out daily you will burn calories throughout the week.

Reduce Alcohol
6.
Cut Down on the Alcohol: Many people aren’t aware of just how many calories are in alcohol, particularly beer. Drinking a six pack of beer can result in nearly 1000 calories, which is two pounds a week if you drank that much every day in addition to your food. If you are maintaining the same weight, and you drink a six pack a day, then cutting out those calories will result in a one to two pound weight loss per week.

replace burgers and pizza7. Replace Burgers and Pizza with Healthy Alternatives: Burgers and pizza are staples in the diet of men all across the United States, but there are a few ways that you can keep the pizza and burgers in your diet, without having the fat and calories. Look for ways that you can make healthy low-calorie pizzas and consider making tofu or turkey burgers instead.

 

No Soda8. Cut Out the Soda Pop: If you are a guy who likes to drink soda then you could probably lose some weight simply by switching to a zero calorie soda. A two liter bottle of regular soda can contain as many as 1000 calories, and even the smaller twenty ounce bottles add up quickly to a great deal of calories.

 

Black Coffee9. Go With Black Coffee: We all love our coffee in the mornings, but for guys who put a lot of cream and sugar in their coffee, the calories go up. Black coffee has zero calories, but adding cream and sugar can add as many as 100 calories. This number jumps up to around 300 if you purchase a latte or cappuccino from the local coffee house.

 

 

pre cooked meals10. Order Pre-Cooked Meals: If you have a little bit of money to spend, and want the convenience of having meals already suited to your diet plan prepared for you, then consider ordering per-cooked meals from one of the many services that exist. These are usually delivered frozen and are tailored to the number of calories, fat content and other nutritional information that you want for a healthy weight loss.

The Benefits of a Cholesterol Diet

Cholesterol is a substance produced in all of us that is necessary for us to live, but having too much cholesterol can be very dangerous, and one of the most common health risk in the United States is high cholesterol. Staring a cholesterol diet that will reduce the amount of this substance in the body is very beneficial and often necessary for optimal health. However, in order to understand what makes up a healthy cholesterol diet, one must first understand what cholesterol is and how it can benefit the body as well as what happens when there is too much cholesterol, and the health risks associated with it.

High Cholesterol Diet

 

What is Cholesterol?

Cholesterol is both a steroid produced in the body and fat. The liver or the intestines produce cholesterol to aid in the production of cell membranes and hormones. Some cholesterol is required in order to create the proper structure of cell membranes, and it also assists in the manufacture of bile, an acid which helps to digest food, and several other uses. So, even though we cannot live without a certain amount of cholesterol in our bodies, it has been shown in studies for decades that an overabundance of cholesterol can damage arteries and causes heart disease. That is why a diet that allows you to lower your cholesterol levels is very important.

Read moreThe Benefits of a Cholesterol Diet

Weight Control & Portion Control

How is Portion Control & Weight Control Related?

One of the most important aspects of controlling your weight is the portion size you use. There is quite a bit of research out there that suggests that people eat what is put in front of them, either from being conditioned in their formative years to clean their plate and not to waste food, or for another psychological reason, but the fact is, that humans seem to have forgotten that they have the ability to eat until they are no longer hungry and then stop. This is why portion control is so important when it comes to losing weight or just maintaining a healthy weight.

Weight Control

It takes roughly twenty minutes for food to reach our stomachs after we put it in our mouths and swallow it. The fact that many people choose to eat much more quickly than that means that by the time that the first portion of the food actually reaches the stomach, the meal is over, and those that are overweight often eat much more than their body was hungry for or required, which makes them feel stuffed and often sleepy. Eating more slowly can certainly help weight loss efforts, but more importantly is to control the portion in the first place.

How to Know the Right Portion Size

There are a couple of ways that you can just the appropriate portion size. The first is a very general way to determine portion sizes for different types of food. As a general rule, your serving of meat should be about the size of your palm, unless you have particularly large hands. This include both meat and poultry as well as fish. Generally, this portion size translates to about three ounces.

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Why Should You Add Dairy to Your Diet

For years, dairy was touted as evil when it came to losing weight, but new research shows that not only are dairy products not unhealthy for weight loss, but they can actually increase your weight loss as much as one hundred percent. This little known fact was introduced in a BBC documentary and tested in other studies around the world. There are some reasons why this is so, but it involves understanding how the body works, and how dairy affects your body, but the bottom line is, you can burn almost twice as much fat by adding dairy than with diet and exercise alone.

Belly Fat Diet


What Are Dairy Products?

First of all, let’s explore what dairy products are. Generally, when people think of dairy products, they think of a couple of different things – like milk and ice cream – but the list of dairy products is extensive and includes milk, sour cream, buttermilk, other creams, infant formula, butter, which is mostly made of milk fat, ricotta and other cheese including cheese curds and cottage cheese, yogurt, which is fermented milk with additional bacterial added, ice cream, frozen custard and yogurt and many other foods that are localized to other parts of the world like Central Asia.

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