Monday, July 30, 2018

Avocado, An Exceptional Food That Does Not Make You Fat
When designing a weight loss diet, very fatty (and therefore calorie) foods are usually on the unwanted list or at least on the "eat in great moderation" list. After all, a lot of fat means a lot of calories. But we have already seen in several articles that this reasoning is not always correct. For example, we saw that the studies have not been able to find a correlation between nuts and overweight, since there are other factors in their composition that end up compensating in a favorable way for their energy intake.

Avocado, An Exceptional Food That Does Not Make You Fat


Avocado is another of these atypical foods. In several ways. First of all because it is one of the few fruits in whose nutritional composition the main macronutrient is fat, instead of the usual carbohydrates, which gives it a high energy density of almost 700 kJ (160 kilocalories) per hundred grams. Most of it is monounsaturated fat, so its effect on health is beyond suspicion and the exceptional amount of micronutrients (vitamins and minerals) and fibre it also provides is well known. But the truth is that, despite the praise that comes with it, it is also often recommended to eat in moderation in weight loss processes, because of the commented calories that accompany it.

Since to date there was not much meaningful evidence on its relationship to obesity, little could be added to this, but fortunately, that evidence is beginning to emerge. The study "Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults: Results from the National Health and Nutrition Examination Survey (NHANES) 2001--2008" has just been published. The National Health and Nutrition Examination Survey (NHANES) has analysed the relationship between various indicators and this tasty fruit by observing more than 17,000 people over eight years.

With all the precautions that must be taken in a single observational study, the results are clearly positive. They indicate that people who eat more avocado have a better diet, more nutrients, less risk of metabolic syndrome and less weight. Yes, less weight, despite all its calories.

Regarding possible intervention trials, the only one I have found is "A randomized 3×3 crossover study to evaluate the effect of Hass avocado intake on post-ingestive satiety, glucose and insulin levels, and subsequent energy intake in overweight adults" (2013), a small study in which the effect of adding half an avocado to the diet was analysed. The researchers found that their intake increased satisfaction and satiety and reduced the insulinemic response after mealtime. In addition, the final calorie balance was not negatively affected, i.e. no more calories were ingested when eating ad-libitum.

So you know, for the moment you can incorporate it into your meals without fear. If you spend a little time searching for recipes online, you'll be amazed at how many delicious ways you can take them.

RELATED: 5 Healthy Salad Recipes for Fat Loss and Muscle-Building

Monday, March 27, 2017

How Do You Calculate Body Fat Percentage and What Does it Tell You?
Losing "weight" as such does not give you any real information. If you are trying to lose fat then your weight is not the most important factor at all. The goal of most people is to lose weight but the real goal should be losing fat and gaining muscle. The only way how you can really know if you are losing fat is to determine your fat to muscle ratio.

How Do You Calculate Body Fat Percentage and What Does it Tell You


Most bodybuilders and fitness models know that muscle is the secret to losing fat. Muscle is like a furnace that burns calories. The more muscle you have the more calories you burn. So not only does muscle look good, it also burns a lot of calories. It is easy to lose weight but very hard to lose fat while keeping the muscle.

If you want to be accurate then you have to forget about Height & weight charts and Body Mass Index also because they don't take your body fat into account. To get a real indicator of your current health you have to measure your body fat. If you know your body fat then you also know your fat to muscle ratio. and that is what we want to know.

There are many different methods how do you calculate body fat percentage:

Underwater Weighing (Hydrostatic), Bio- Electric Impedance Analysis, BIA Body Fat Scales and hand grip tests, Infrared, Circumference, Anthropometric and skin-fold measurements. The best way and also a cheap way to measure your body fat is using the skin-fold measuring method. You can do it yourself as well in your own home.

It is good to know your body fat number but by itself it is not very useful. The goal is to separate your total weight into pounds of fat and pounds of muscle.

Here is an example: 

The body-weight is 175 pounds
The fat percentage is 21% (0.21)

Then you multiply the body-weight with the fat percentage: 

175 * 0.21= 36.75 pounds of fat.

If you subtract pounds of fat from the total weight you get: 

175 - 36.75= 138.25 pounds of lean body mass

You can also find out what your ideal weight is.The formula is: Lean mass divided by 1 - ideal body fat percentage.

Lets use this example again.

175 pounds
fat percentage is 21%
36.75 pounds of fat
138.25 pounds of lean body mass
ideal body fat percentage is 14% (1 - 0.14= 0.86)

Using this formula we get:
138.25 : 0.86= 160.75 pounds

So the ideal weight with 14% of body fat would be 160.75 pounds. If you use this method you will get a much more feedback and you can also make changes according to your results.


RELATED: Are You Able To Lose 10 Lbs A Week?

Article Source: http://EzineArticles.com/expert/Rando_Meresmaa/242282

Tuesday, November 15, 2016

Do You Know the Type of Fat In Your Diet
For decades, the mantra for healthy eating has been "eat a low-fat, low-cholesterol diet." Touted as a way to lose weight and prevent heart disease and other chronic conditions, millions of people have followed this advice. Seeing a tremendous marketing opportunity, food companies re-engineered thousands of foods to be low-fat or fat-free. The low-fat approach to eating may have made a difference for the occasional individual, but as a nation, it has nether helped us control our weight nor become healthier. In the 1960s, fats and oils supplied Americans with about 45 percent of their calories. About 13 percent of the population was obese and less than one percent had type 2 diabetes.
Today, Americans take in less fat, getting about 33 percent of calories from fats and oils; yet 34 percent of the population is obese, and eight percent has diabetes (mostly type 2).

Do You Know the Type of Fat In Your Diet


Research has shown that the total amount of fat in your diet isn't linked with weight or disease. What actually matters is the type of fat in your diet. Trans fats and saturated fats increase your risk of cardiovascular disease, while monounsaturated and polyunsaturated fats do just the opposite. But then you ask, "what about cholesterol in food?" The answer is, for most people the mix of fats in their diets influences cholesterol in their bloodstreams far more than cholesterol in food.

Almost all foods contain some fat. Even foods like carrots and lettuce contain small amounts of fat. That's a testament to how important fats are for your health and well-being. Fat provides a terrific source of energy for your body as well as a great depot for storing it. It is an important part of cell membranes, helping govern what gets into and out of your cells. Your body uses cholesterol as the starting point to make estrogen, testosterone, vitamin D, and other vital compounds. Fats are also biologically active molecules that can influence how your muscles respond to insulin. Also, different types of fats can fire-up or cool down inflammation in your body.

Your body packages fat and cholesterol into tiny protein-covered particles called lipoproteins in order to get them into your blood stream. Some of these lipoproteins are big and fluffy, and others are small and dense. However, the most important ones to remember for your health and well-being are low-density lipoproteins, high-density lipoproteins, and triglycerides as explained below.

Low-density lipoproteins (LDL) carry cholesterol from your liver to the rest of your body. Your cells latch onto these particles and extract fat and cholesterol from them. When there is too much LDL cholesterol in your blood, these particles can form deposits in the walls of your coronary arteries and other arteries throughout your body. These deposits, called plaque can cause your arteries to narrow and limit blood flow, resulting in a heart attack or stroke. Thus, LDL cholesterol is called your bad cholesterol.

High-density lipoproteins (HDL) scavenge cholesterol from your bloodstream, your LDL, and your artery walls and ferry it back to your liver for disposal. Thus, HDL cholesterol is referred to as your good cholesterol.

Triglycerides comprise most of the fat that you eat and that travels through your bloodstream. Because triglycerides are your body's main vehicle for transporting fats to your cells, they are essential for good health. However, an excess of triglycerides can be unhealthy.

The type of fat in your diet determines to a large extent the amount of total and LDL cholesterol in your bloodstream. Cholesterol in food matters too, but not nearly as much. You can basically break the fats in your diet into three categories; good, bad, and very bad.

Do You Know the Type of Fat In Your Diet - Good Fats

Good Fats

Unsaturated fats are called good fats because they can improve blood cholesterol levels, ease inflammation, stabilize heart rhythms, and play a number of other beneficial roles.

Unsaturated fats are predominantly found in foods derived from plants, such as vegetable oils, nuts, and seeds. They are liquid at room temperature.

Furthermore, there are two types of unsaturated fats: monounsaturated and polyunsaturated. Monounsaturated fats are found in high concentrations in canola, peanut, and olive oil, in avocados, nuts like almonds, hazelnuts, and pecans, and seeds such as pumpkin and sesame. Polyunsaturated fats are found in high concentrations in sunflower, corn, soybean and flaxseed oil. They also are found in foods such as walnuts, flaxseeds and fish.




Research has shown that replacing carbohydrates in your diet with good fats reduces harmful levels of LDL and increases protective HDL in your bloodstream. A randomized trial called the Optimal Macronutrient Intake Trial for Heart Health showed that replacing a carbohydrate-rich diet with one rich in unsaturated fat - predominantly monounsaturated fats - lowers blood pressure, improves lipid levels, and reduces the estimated cardiovascular risk.

RELATED: 4 Ways To Add Protein To Your Morning Oatmeal Bowl


Bad Fats

Saturated fats are called bad fats because they increase your total cholesterol level by elevating harmful LDL. Your body can produce all the saturated fat that it needs, so you don't have to get any from your diet. In the US and other developed countries, saturated fats come mainly from meat, seafood, poultry with skin, and whole-milk dairy products. A few plant sources, such as coconuts and coconut oil, palm oil and palm kernel oil, also are high in saturated fats.

Do You Know the Type of Fat In Your Diet - Saturated fats


As general rule it's good to keep your intake of saturated fats as low as possible. Saturated fats are found in many foods, including vegetable oils that are mainly unsaturated fats, so you can't completely eliminate them from your diet. Because red meat and dairy fat are the main sources of saturated fats for most people, minimizing them in your diet is the primary way to reduce your intake of saturated fat.

Very Bad Fats

Trans fatty acids, more commonly known as trans fats, are made by heating liquid vegetable oils in the presence of hydrogen gas, - a process called hydrogenation. Partially hydrogenating vegetable oils makes them more stable and less likely to spoil. It also converts the oil into a solid which makes transportation easier. Partially hydrogenated oils can also withstand repeated heating without breaking down, making them ideal for frying fast foods. This is reason partially hydrogenated oils have been a mainstay in restaurants and the food industry.

Do You Know the Type of Fat In Your Diet - Trans Fats


Trans fats are worse for cholesterol levels than saturated fats because they raise bad LDL and lower good HDL. They also increase inflammation, an over-activity of the immune system that is associated with heart disease, stroke, diabetes, and other chronic conditions. Even small amounts of trans fats in your diet can have harmful health effects. For every extra two percent of daily calories from trans fat (the amount in a medium order of fast food French fries) the risk of coronary heart disease increases by 23 percent. It is estimated that eliminating trans fats from the US food supply would prevent between six and 19 percent of heart attacks and heart attack-related deaths (more than 200,000) each year.


I'm Darvis Simms, an ACE certified personal trainer with over 20 years of experience in the health and fitness industry. You can find my publications at https://www.amazon.com/-/e/B002BM58E8

Article Source: http://EzineArticles.com/expert/Darvis_Simms/2315558

Saturday, February 27, 2016

Is Your Snack Bar Making You Fat?
Are you feeling frustrated that you're still not losing weight even though you're trying to eat healthier? It might be that some of the so-called "health food" you're eating is not exactly what it seems. Snack bars, cereal bars, and granola bars may be part of the problem. They can be loaded with unhealthy fat and sugar; not much different than a candy bar. The calories can add up fast if you're not paying attention. When choosing a bar, it's important to examine the Nutrition Facts Label and Ingredient List.

Is Your Snack Bar Making You Fat?


Here's what to look for:

Whole grains: Any bar you choose should have whole grains (such as oats) as the first ingredient - not sugar or anything else. Studies show the people who choose whole grains more often have an easier time losing weight.

Fiber: Whole grain bars should automatically have at least 3 grams of fiber. Fiber helps to keep your blood sugar stable and limit cravings so look for bars with as much as possible.

Protein: Look for a bar that has at least 5 grams of protein preferably from a natural source like nuts. Protein keeps you feeling fuller and satisfied longer.

Sugar: Every 4 grams of sugar is equal to 1 teaspoon of sugar! Look for a bar with no more than 8g of sugar; less is better. Sugar from a natural source like fruit is preferable to an added source like evaporated cane juice or syrup.

Trans fats: Be wary of these unhealthy fats. Companies do not have to report trans fats in their products if there is less than 0.5g. So be sure to always read the ingredient list and avoid bars with "partially hydrogenated oils" as this means trans fat.

Ingredients: When it comes to the number of ingredients, less is better. Always look for ingredients that are recognizable. If you've never heard of it, chances are you don't want to eat it.

Bottom line: The next time you take a trip to grocery store, bring along these guidelines to help you choose wisely. And to make it easier for you, I came up with a list of some of the smarter choices.

Kashi Chewy Granola Bar - Honey Almond Flax

  • 140 calories, 5g Sugar, 4g Fiber, 7g Protein, 5g fat
  • Contains 7 whole grains.
  • Crunchy, chewy and not too sweet. Good as a between meal snack or a quick breakfast if paired with milk or yogurt and a piece of fruit.

Kashi Soft 'n Chewy Bars - Apple Cobbler 

  • 130 calories, 10g Sugar, 4g Fiber, 3g Protein, 3 g fat
  • Contains 7 whole grains; contains some added sugar not from a natural source such as fruit
  • Quick option to get you started before work or the gym but likely isn't enough calories to sustain you until lunch. Better as a between meal snack.

Kind Bar - Fruit and Nut Delight 

  • 200 calories, 9g sugar, 3g Fiber, 6g Protein, 13g fat
  • All natural, whole nuts and fruits, non GMO, very low sodium
  • Good option for a quick breakfast on-the-go. Substantial enough in calories and protein to keep you satisfied longer. This is a personal favorite.

LaraBar - Peanut Butter Cookie
  • 220 calories, 18g sugar, 4g Fiber, 7g Protein, 12 g fat
  • All natural, no added sugar and only three ingredients (dates, peanuts and salt)
  • Good natural bar choice that has adequate calories and protein to keep you feeling full longer. Higher in sugar but from a natural source (the dates).

Kashi TLC Fruit & Grain Bar - Dark Chocolate Coconut

  • 120 calories, 7g sugar, 4g Fiber, 4g Protein, 3.5g fat
  • Contains some added sugar and saturated fat not from natural sources such as fruit and nuts.
  • More like a cookie. Good option if you are craving something sweet and chocolate.

If you have the time and desire to make your own, here's a favorite recipe:



Granola Bites (makes 12 or 24)

½ cup peanut butter or other nut butter
2 bananas, mashed
½ cup whole nuts (choose your favorite)
1 ½ cup total of dried fruits (cherries, cranberries, apricots, raisins, coconut, etc.)
1 cup rolled oats
1 tsp. vanilla (optional)
Pinch cinnamon (optional)
1/4 cup pumpkin or sunflower seeds (optional)
Preheat oven to 350 F. In a food processor, coarsely chop nuts and dried fruits. Mix nut butter and bananas until a paste forms. Add the rest of the ingredients and mix. Spoon into lightly greased muffin cups and bake for 15 minutes. Can be stored in refrigerator for up to 5 days.

Nutrition Facts: 1 granola bite (12 in recipe) = 190 calories, 8.4g fat, 26.7g carbohydrates, 5.4 g protein, 3.1g fiber, 52 mg sodium

Lorraine Matthews-Antosiewicz, MS RD, is a food and nutrition expert specializing in weight management. She is committed to empowering people through education, support, and inspiration to make real changes that lead to optimal health and lasting weight loss. Sign up for her Free Consultation and receive expert advice on how to lose 20 lb. - or more. Jump Start your weight loss today! http://njnutritionist.com/freeconsult
Article Source: http://EzineArticles.com/expert/Lorraine_Matthews_Antosiewicz/1263971

Wednesday, December 02, 2015

Steps on How to Lose Body Fat - Simple Failure Proof Weight Lose That is Sure to Work For You
Steps on How to Lose Body Fat
Steps on how to lose body fat? Are you worried about the appearance of your out of shape body? Don't worry, you are not alone! Little or no physical work and hogging upon unhealthy junk food are some of the lifestyle choices that are the leading causes of obesity. Though there are umpteen numbers of weight loss products and diets that are available nowadays but their effectiveness is still an unresolved mystery for all.

Everyone would like to know The simple Steps on how to lose body fat. If you are committed to losing body fat, just remember that it is easier to put fat on than it is to take it off. It will take some work and it won't be without a few failures. But if you want to lose weight and get back into shape, you will have to be dedicated.

One of the best steps on how to lose body fat is having a plan that suit you. A plan that you can easily follow without getting distracted. Many diet plans have built in cheat days that allow you a little wiggle room. It is only you and you alone that can decide what your weak points are when it comes to dieting and it is the same you that can decide what to do in order to conquer your weak points.

Here are Steps on how to lose body fat:


Step 1: Do not skip meals

Skipping meals forces the body to slow down its metabolism so it can attempt to conserve any calories during a period of time where there is a limited level of fuel and fats. Always remember, eating always increases your body's metabolism.

Step 2: Focus on metabolic efficiency

It's not the speed of your metabolism that makes you overweight... it's the efficiency. Metabolic efficiency is simply a measure of how effectively your body uses the food you consume to carry out it's processes. And amazingly enough, one of the best ways to create metabolic efficiency is to consume a large amount of plant-based food in your daily diet because it contains the nutrient content your body absolutely needs to operate.

Step 3: Cut Fried Stuff

In order to lose belly fat fast you need to cut off on some foods along with proper exercise. Fried food is known to be the fastest ingredient to gaining belly fat. Fried food mostly contains empty calories which are poor in nutrient value thereby only providing you with calories and nothing else which add to your belly fat.

Step 4: Cut out sugar.

Why? Sugar boosts insulin levels in your body which tells your body to store ANY extra energy as unsightly and unhealthy fat. Cut out the sugar and you'll feel better too, making exercise much easier to get done. Cut out soda and candy and this will help a ton.


Step 5: Exercise every morning

You do not need to exercise too vigorously. Jog for 30 minutes or even walk for 45 minutes are sufficient in keeping you healthy. Jogging will help to improve your blood circulation, sweating will help you to eliminate unwanted toxins from your blood. These will ultimately help to improve your metabolism and burn the fats in your body. While waking up a little bit earlier requires some commitment and it is really very hard to do this in the first few days, thrust me, you will get used to it.

Step 6: Eat 4 Small Meals a Day

Eating 2-3 big meals each day is not helping with weight loss. How many times do you do this and then find yourself snacking later on? Or worse yet, going to a local drive-through fast food joint to fill a craving? Try eating 4-5 smaller meals throughout the day instead. You could simply break down a normal meal into two smaller ones if you wish. The results of eating smaller meals each day is the fact you won't feel hungry during the day and evening and you won't feel like eating junk food as well.

Step 7: Eat more fruits and vegetables.

This will cause your metabolism to work harder throughout the day to get rid of your fat tummy. It will lower the number of calories you eat while providing your body up with lots of important vitamins and minerals.

Step 8: Drink plenty of water.

Water will help you feel fuller and will also help the body function properly. Although we all have body fat, if you do not know how to lose belly fat, it can be FATAL over time. These steps help you reduce your fat tummy and improve your health. Learning how to lose belly fat will ensure that you will be able to easily maintain your new fat free body for life!

Step 9: Eat to live, not to lose weight

Don't starve yourself because this just leads to eventual binge eating and diet failure. You've got to learn how to eat the right foods, but also find tasty ways to prepare and eat those foods. Buy spices, nuts and low calorie sauces that will add some zip to your food, without the extra calories. Eat off of fancy plates that make you feel like you're eating at a five-star restaurant. Food isn't the enemy. Your overeating of fatty foods is what's causing your problems.

Step 10: Reduce your stress levels.

This final step is so often overlooked but is nonetheless essential. To lose back fat stress levels must be reduced. Persons with elevated stress levels often produce hormones such as cortisol which can make fat-loss very difficult. If you can combine a quality diet with regular exercise and an optimal amount of sleep then you will see a huge reduction in stress levels and a massive boost in energy. Lowering stress levels will help you achieve any fat-loss goals you may have much quicker and also reduce the risk of developing serious health problems.

Finally, remember that you have the power to change your relationship with food and refuse to keep overeating the kinds of foods that are not doing you any good.


If you're truly serious about losing weight, then go to the link below to get your free report now.

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Article Source: http://EzineArticles.com/expert/Abayomi_Kingsley_Aje/259891

Sunday, September 13, 2015

How to Get Rid of Muffin Top Fat
Get Rid of Muffin Top Fat: Why Doing Ab Exercises Won't Work

It's a common misconception that the best exercises to get rid of muffin top fat are the one that focus on the muffin top area itself. The fact is, while that might seem to make the most sense, it's simply not true. There are a couple of things that factor into this, part of it is diet, and part of it is some of the science behind workouts themselves.

How to Get Rid of Muffin Top Fat


Why Belly Fat is the Most Stubborn and How to Melt Away the Muffin Top

Our society today is overflowing with delicious tasting foods. The problem is that the vast majority of these foods, though they taste so good, are made from artificial and chemically altered ingredients. There are a few particularly bad ones that contribute a lot to belly fat and love handles. Some of them are high fructose corn syrup, hydrogenated oils, and enriched wheat flower. These ingredients and many others have been severely altered from their natural forms, so your body cannot process them as it ought to. This results in quick build up of fats surrounding your internal organs as well as simply over your muscle. It's the combination of those fats that make the muffin top area so hard to lose. You can start the fat melting process by avoiding processed and artificial foods. This is easy to do by simply making the foods you already love at home with real ingredients.




Why Ab Exercises Just Won't Work for getting rid of Belly Fat and Love Handles

Now that you know how to fight the build up of belly fat through avoiding the right foods, it will be easier to understand why all of those cool little magical ab machines won't give you the results you crave. Because so much of the fat in the muffin top area stems from internal fat, doing exercises that are meant to strengthen the abs and core won't be enough to burn the belly fat away. The reason for this is that your body will burn more fat, for longer, and in the places you need if your workout raises your metabolic rate for an extended amount of time.

How to Get Rid of Muffin Top Fat

The problem with exercises that isolate any one muscle group, such as ab crunches, tricep extensions, bicep curls, or leg extensions, is that even if you do them at a rate that pumps up your cardio, your metabolic rate will only be increased and burning fat for a couple hours after you finish. In order to get rid of that muffin top fat fast you should be doing compound, or multi-joint exercises. An example of some of these are, pull-ups, squats, presses, and lunges. Exercises like these work entire muscle groups together, giving you a full body work out and a better cardiovascular workout. A good full body workout using compound exercises will raise your metabolic rate for up to two days, instead of the measly two hours of other workouts. That means that your body is dissolving that stomach fat long after you finish your workout.

The Truth about losing muffin top fat

The reality is, there will always be people out there trying to sell the latest miracle Ab forming device, or trying to market that their processed foods are good for you because they've "enriched" it with vitamins. The truth is that in order to really lose the muffin top fat, you need to focus on what brings health and fitness to your body as a whole.


Daniel has been involved with health and fitness for over ten years and enjoys helping others achieve there goals. Visit [http://howtogetridofmuffintopnow.com] for more info.
Article Source: http://EzineArticles.com/?expert=Daniel_Love