Good Lifestyle

First, the fat was bad for you. Now it's good for you, but only certain types. And with moderation. Oh, and nutrition tags are not useful only to separate the "good" fats of "bad" fat - no surprising that people are confused about what the food fat they should eat.

FAT has been the number a diet demon in the decades that followed the 1950s after the claimed research of fat high cholesterol rates and thus contributed to heart disease. This has led to the low fat, diet craze in carbohydrates in the coming decades, which is returned against high time: the Americans grumbled that ever, and an epidemic of metabolic diseases followed, including obesity, diabetes type 2, arterial hypertension, and cholesterol ironically high. Subsequent studies have since proven that saturated fats do not, in fact, affect blood cholesterol and heart disease how it was once considered.

It is, the most dangerous types of fat are in fact the trans fat, whose studies have shown LDL increase or "bad" cholesterol, HDL and lower, or cholesterol "good". They are so bad, the FDA has moved to eliminating trans fonds entirely of the food industry, giving businesses until 2018 to eliminate fats Trans blockage of the arteries of their products. Areas that have already banned trans fat have seen positive effects; A study published in theJOURNAL OF HEALTH ECONOMICS Recognized that after 11 New York Counties enlisted the Transport of Transports in Restaurants in 2007, there has been a 4.5 percent reduction in deaths related to cardiovascular disease. Another study published inJama Cardiology Found a significant decrease in strokes only three years after the prohibition has been implemented.

So, put lawyers and nuts, and banish the vegetable oil; There is a reason of trans fat are on our list of50 unhealthiest food on the planet.

Nutritional contributions of guidelines recommend a total of 65 grams of fat a day, or between 30 and 35 percent of your total caloric intake. Make sure these greases are low-processed foods, and are mainly healthy, poly-unsaturated omega-3 fatty acids (ALA, DHA and EPA), mono-unsaturated greases (BAE), and trans fat Conjugated linoleic acid (CLA), as well as some medium chain saturated fatty acids such as stearic acid and lauric acid.

On the other hand, hold foods that have low omega-6 inflammatory fatty acid levels and other saturated fatty acids (palmitic acid). And be sure to completely avoid the trans fat fat (partially hydrogenated oil). According to the dietary guidelines, an easy way to do it is to reduce the consumption of the main sources of unhealthy saturated fats such as burgers, pizzas, meats, fried food vegetable oil, and transformed snacks, as well as fried foods. Trans fat oils loaded.

Although healthy greases can help control blood glucose and keep hungry in the bay, remember that greases have even more calories than proteins and carbohydrates (9 calories per gram of fat compared to Only 4 calories per gram of carbohydrates as well as proteins). It is therefore better to space your consumption throughout the day. Control how much you eat by eating healthy fatswith moderationAnd try to stick to a single serving of healthy fat by snack or meal.

Saturated fatty acids are composed of channels that consist of only simple links. Because this orientation is ordered and relatively simple, it is easy for these types of fats to pack up tightly together, which is a reason why saturated butter greases, fats in red meats, coconut and oil are solid at room temperature. Many studies, including a complete meta-analysis in theAnnals of Internal Medicine, Concluded that there is no significant evidence that saturated fats increases your risk of cardiovascular diseases, and consuming good types of fatty fatty fat can actually help you with torch body fat.

Sources: Coconut oil, palm art oil (not to be confused with palm oil)

What he does: The body does not convert medium chain saturated fatty acids, also known as medium chain triglycerides, body fat as easily as it does with other types of dietary fats. This means that it is less likely to be stored in your body and more likely to be burned for energy. Lauric acid acts as an antimicrobial when used outdoors, which means a coconut oil can be helped to conjure infections with bacteria killing. And while lauric acid increases the total cholesterol level, more than many other fatty acids, most of this increase is due to increased high density lipoproteins (HDL), cholesterol "well " Enjoy the benefits with these20 coconut oil recipes that will shrink your size!

Sources: Cocoa butter, shea butter, beef nourished with grass, milk and butter

What he does: Stearic acid is a type of long-chain saturated fat, whose long length contributes to its digestive digestion properties, which can help flatten your belly by keeping you longer. It plays a key role in the regulation of the performance of mitochondria, the power outputs of our cells. And in clinical studies, stearic acid has been judged associated with reduced LDL cholesterol and inflammation with respect to other saturated fats. With regard to where you can get stearic acid on the REG? The beef supplied with grass is higher in stearic acid and lowered in the unhealthy palmitic acid than conventionally elevated beef anddark chocolate It is higher than 70% cocoa has the most containing cocoa butter of stearic acid.

Sources: Palm oil, elevated animal fats classically

What he does: Excess carbohydrates in the body are converted into palmitic acid. As a result, it is a major body component of animals, but more in conventionally high cereal animals than in grass-fed animals. Palmitic acid can increase your risk of heart disease because of its effect on cholesterol levels: a meta-analysis in theNutrition log Found that palm oil considerably increases low density (LDL) or bad cholesterol lipoprotein, compared with low vegetable oils in saturated fat. In addition to this, a separate study revealed that the rats powered by a palmitic acid and carbohydrate regime showed a removal of the signaling of the body of leptin and insulin, the key hormones involved in the regulation of the weight andRemoval of the appetite.

The following essential greases are monounsaturated fats, which are composed of fatty acid chains that have only one double bond or kink. Having this one, a double link means that they can not pack as tightly together. Because of this, mononaturated fat olive oil - are liquid at room temperature. Another important point is that the fatty acid chain is in the "CE" formation, which means the chain before double bond and after the double bond on the same side. The other orientation is "trans" ... more about this this.

A.K.A: OLEIC ACID (OAS)

Sources: Olive oil, lawyers, walnuts, canola oil, peanut oil, macadamia nuts

What he does:Oleic acid (OAS), also called omega-9, is the main monounsaturated fat found in olive oil, but it is also found in sunflower oil, oupin oil and oil sesame. Oleic acid can help reduce appetite and promote weight loss. Studies have shown that a higher contribution of monounsaturated grease can increase the "good" cholesterol high density lipoprotein (HDL) without increasing the "bad" low-density lipoprotein cholesterol (LDL). It has also been found to improve the absorption of essential nutrients to burn fat compared to other oils, while the regulation of certain grease genes. In addition, the research of the University of California, Irvine, found that this type of fat stimulates memory. What are you waiting for? Serve oleic acids in these15 breakfast salads worthwhile to wake up for.

Polyunsaturated fats are considered "essential fatty acids" "- their body whose body needs to prosper, but can only obtain them by food means - and they consist of chains with two double bonds or more. The more the Double links, the more difficult it is for fatty acid chains to pack together. It sounds good, not well, only sometimes. In fact, the term "polyunsaturated greases" includes a group of at least 18 types of different fatty acids, which are then divided into two types: omega-3s and omega-6s.

The famous omega-3 fatty acids are of 11 different forms, but the three essential elements for humans are ALA (alpha-linolenic acid), DHA (docosahexaenoic acid) and EPA (eicosapentaneoic acid). They have been proven to help reduce inflammation, cholesterol levels, body fat and hunger, can help mitigate the symptoms of arthritis and asthma and minimize your risk of alzheimer and depression. . Want to get more omega-3 in your diet? Check these15 Best Superfood Omega-3.

A.K.A: Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)

Sources: Fish, algae supplements like spirulina

What theyre doing:EPA and DHA are the Omega-3 sea versions. The search shows that they are more active in the body than the ALA (the herbal version) to control inflammation and belly fat. A REPORT IN THE REVIEWNutrition in clinical practice found that these omega-3 reduce the production of inflammatory cytokines favoring compounds produced by fat and improve the metabolism of harmful belly fat by modifying the expression of inflammatory genes. Not only that, but other studies connect their contribution to a reduced risk of heart disease and Alzheimer's disease. DHA, in particular, was found essential in the growth and development of the brain of young children, as well as for normal cerebral function in adults. To get a little extra DHA in your diet, pick up sardines, red salmon, rainbow trout-or canned tuna from our favoritefish for weight loss.

A.K.A: Alpha-linolenic acid (ALA)

Sources: Linen seeds, chia seeds, nuts, kiwi, hemp, canola oil, beef nourished with grass

What he does: ALA is an omega-3 and an essential fatty acid, which means that it can not be produced by the body. Like all omega-3, it helps reduce appetite, control inflammation and weight loss, and ALA-specific studies have found that it plays a role in reducing the risk of heart attacks, lowering cholesterol levels as well as blood pressure. But because our body must convert the ALA into the active forms of the EPA and, more importantly, the DHA before being able to be used, some researchers, you would have to increase your consumption of ALAS to obtain an equal performance that the Fish-based sources. A surprising bonus, grass-nourished beef is higher in omega-3 than their classically high counterparts because grass contains higher levels of ALA than corn or soy.

A healthy diet has an equal ratio of omega-3 toomega-6But the average American diet now has 14-25 times the amount of omega-6 that we really need, according to an analysis carried out by researchers from the University of Maryland Medical Center. The researchers say that increased consumption of linoleic acid (the)-which is in the vegetable oils that all our fatty foods are fried has been one of the main drivers of the increase in omega-6s levels. Omega-6 too much in your diet can cause inflammation, too much eating, weight gain and heart disease. Thus, while omega-6 are still essential fatty acids, and have a place in your diet, if you eat fried food on the REG, you may need to reduce your consumption. Help fight inflammation with these20 anti-inflammatory foods to lose weight!

Sources: Duck, chicken, halibut, wild salmon, eggs (yellow), beef

What he does: As EPA and DHA, arachidonic acid (AA or ARA), is a precursor which is metabolized in a wide range of biologically important acids. AA supplementation has been shown to increase lean mass, strength and anaerobic power in men. In a study at the University of Tampa, men who won a lean muscle mass 1.62 kg against 0.09 for those who took a placebo. Ara also represents 10 percent of fat content of the brain.

Sources: Soybean oil, safflower oil, corn oil, poppyseed oil

What he does: An omega-6 fatty acid represents linoleic acid 85 to 90 percent of omega-6 fatty acids in our diet. In a study in the journalNutrition, Researchers reported that linoleic acid has been shown that can adipocyte, which means itpromotes fat storage in our body. On the other hand, omega-3 fatty acids, alpha-linolenic acid (ALA), can promote lipid oxidation.

The other orientation of unsaturated fats is "trans" where the fatty acid chain separates into two different directions in the fold of the double bond. Trans fat may be either mono-unsaturated or poly-unsaturated fats-the categories we've seen above, but they are also classified in the category in a way that is unique to this class: conjugate (naturally in animals ) or not conjugate (industrial or artificial). As you will see soon, some trans fat that you need to avoid, but others can provide advantages.

Sources: Beef nourished with grass and dairy products nourished with grass, turkey, lamb, calf

What he does: Natural trans fat, like conjugated linoleic acids (CLA), are produced in the bowels of cows, turkeys, and lamb (but not chickens or pigs) and therefore the food made from these animals (by Example, dairy products and meat). An examination of 18 studies on human subjects in theJournal of Clinical American Nutritionfound that CLA produces a moderate decrease in body fat in humans. It is also a powerful antioxidant, and can have a protective effect against cardiac diseases, cancer and diabetes. beef nourished with grass contains an average of two to three times more CLA as the beef nourished with grain, making it one of the25 The best food foods for muscle definition.

Sources: Fried foods, bakery products, shortening / margarine

What he does: There are several decades ago, scientists have discovered that if they have injected vegetable oil with hydrogen by "partial hydrogenation of" the oil, it would rotate solid and stay, even at room temperature. Unfortunately, these trans (non-conjugated fatty acids are mainly consisting of a fat called elegate) also tend to turn solid once they are inside your body, where they block your arteries, including in your brain. This fat of human origin is nowbanished by the FDA, because it has been demonstrated to increase the risk of heart disease (LDL by increasing and diminishing HDL), weight gain and race, while reducing memory taking one of theworst food for your brain.

Sources:Beef nourished with grass and dairy products nourished with grass, turkey, lamb, calf

What he does: Even though this type of trans fat is natural, it can be just as bad as the fats, which is why industrial manufacturers must include in their nutritional sign under the "Trans fat" section next to the fake fabric. (Interesting, the "good" trans fat, CLA, are not included because it does not correspond to the definition of the FDA of a trans fat.) According to a study published in theJournal of Clinical American Nutrition, At the same time the industrial trans fatty acids and the increase of the cholesterol LDL vaccenic acid (VA). However, it's not all bad news; Go moderately increases HDL cholesterol, while industrial trans fats do not have it. Although this natural trans fat can not be the best for your health in quantities equal to industrial trans fat, fortunately, we do not consume much. Industrial trans fat can do up to 9 percent of our total energy consumption while these trans fat rarely exceeds natural from 0.5 percent, according to an examinationNature Reviews Endocrinology.