Good Lifestyle

Too much of something is not a good thing, especially if it's saturated fat, which is in a lot of animal meat and by-products, such as cheese anddairy. There are some key signs that your body could send you now that you can indicate that you eat too much.

Cardiologist and founder of the One Foods stage,Dr. Elizabeth Klodas, MD, FACC details some of these warning signals and explains a part of the long termEffects of eating too much fat Your body could suffer from if you neglect to diversify your diet.

And if you follow the Keto regime, here is our report onThat you can eat too much fat on the keto diet.

What are some warning signs that you include too much fat in your diet?

Klodas says there are some common indicators that you eat too much fat in your diet, even if they are thehealthy fats found in lawyers, salmon and nuts.

1. You earn weight. "Fats are dense calories, providing twice as many calories grams for grams of carbohydrates or protein," says Klodas. For context, fat providesnine calories per gram, While carbohydrates and proteins provide both four calories per gram.
2. Your cholesterol levels are increasing. Saturated fats, which are in animal sources such as butter, cheese, beef marble can, "wrapping havoc with your laboratory results," says Klodas. "People who consume excessive amounts of saturated fat tend to display elevations in LDL cholesterol readings." LDL cholesterol is also known as bad type of cholesterol. Those who follow theKeto diet Are particularly likely to have higher than normal LDL levels because they mainly eat fat.
3. Your breath smells bad. "If you use fat as a primary energy source, you produce ketones, which leads you to give an unpleasant odor," says Klodas. "Many people who go on a diet rich in fat and seriously reduced Carbohydrate intake will have to brush their teeth several times a day to reduce this side effect. "
4. You encounter gastrointestinal discomfort. If your power is high in fat, it probably means that you do not include a lot of vegetables, fruits or whole grains in your diet, which are all largeFiber sources. A low fiber diet can result in constipation and other digestive problems. It is also a common side effect for those whoeat too much meat.
5. You simply feel raw. Klodas says that saturated and trans greases are both known to cause inflammation in the body, which can make you feel bloated and slow, among other things.

How much fat should you eat a day?

The FDA Says the maximum total fat standard that you should eat a day - if you follow a power supply of 2,000 calories a day, is 78 grams. Of course, this number can vary from person depending on the number of calories you eat a day. However, this should be used as a reference.

For example, Klodas says a smaller woman who only requires 1,500 calories a day requires only a maximum of 58 grams of total fat a day. On the other hand, an elite athlete who needs about 3,500 calories every day to maintain weight could eat up to 135 grams of total fat in one day.

In addition, no more than 10% of your daily calories should be devoted tosaturated fat. So, if you eat about 2,000 calories every day, you should limit your saturated fat intake to 22 grams, top. However, theAmerican Heart Association Suggests that you consume half of this number to only 13 grams a day to promote good cardiac health.

Trans greases should be avoided quite, and they are oftensneaky In packaged, highly transformed foods. One way to make sure that you do not consider something that has a trans fat in it consists of scanning the nutrition label to see if it includes hydrogenated or partially hydrogenated greases. If so, consider jumping it.

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What are some potential long-term side effects of eating too much fat?

As is the case of eating too much of any kind of food, you miss various other vital nutrients that you could inevitably receive a diverse group of food. So, if you need to foster foods rich in fat, such as meat, certain types of fish, and even nuts with respect to the consumption of a balance of different foods such as green vegetables, fruits and grains integers, you could become deficient in several keyvitamins and minerals.

Another thing Klodas warns to change the innate biochemistry of your body. If you regularly consume food or food or fatty foods and you notice that you are picking more and more on the books, you can put yourself above to develop insulin resistance. This can lead to type 2 diabetes, foie gras disease and hypertension.

To not mention, Klodas says to eat consistently that too much fat can increase your risk of cancer. "Studies aimed at eating dietary habits of various populations and health measures show a consistent relationship between high fat intake and high overall cancer rates," she says.

What are some examples of good quality fats that we need in our diet?

Fat, like carbohydrates and proteins, is a macronutrian we need to eat to survive. And, as Klodas says, it is not an argument to determine if it is better to eat a lower diet in fat relative to that which is higher. Instead, emphasis should be placed on the quality of the fats you consume.

For example, unsaturated fats (which are liquid at room temperature compared to solid saturated fats) are found in plants such as olive oil, the oils found in nuts, seeds, Lawyers and fish are very very healthy for you. These types of greases, as well as alpha-linolenic acid (ALA) which is only one type ofOMEGA-3 fatty acids found in foods like walnuts, chia seeds andlinen All work to promote levels of HDL, alias the right kind of cholesterol. This can partly help reduce the likelihood of experimenting with cardiovascular events such as cerebral or cardiac accidents.

"In fact, in aclinical test, We have shown that the addition of two grams of ALA per day [of food] together with whole dietary fiber and plant sterols yielded highly significant, even important or even medicine cholesterol reductions with less than 30 days, "says Klodas.

Thus, you now know some of the main warning signs that your body could send you that you indicate that you eat too much fat. Do not let it dissuade you from eating these sources of healthy fat, just be aware of what you consume. And for more ideas about what to add to your cart, do not miss the8 best greases for weight loss.