It went like this. A real buddy of mine shared this with me, “so I’m following this diet called…“.
Take a look around online or offline, people are just exploding with this word in their mouths. Sure, there are just great advice and diet plans all around.
However, Lean or skinny diets or any other diets is just overrated. Seriously. Do you want to follow those plans and truly say “Heck, yeah I enjoy it too much I want to do this for my lifetime”?
A better question would be, “What do I understand from this plan and what are the steps I truly believe in and enjoy the most?”. You’re at my website “Word of Health”.
Now, I’m on a quest to U-N-D-E-R-S-T-A-N-D the simple disciplines and foundations to great personal mind and body health. Sure, there are many other disciplines, right now in this world of vanity and that everybody wants to look like a sexy Hollywood superstars or to having a nice Korean movie star dude or girl – I’m going to focus this.
At least until the word of health is clear.
Losing weight not that hard. It just takes understanding and wisdom.
True to the essence of our title here, I’m going to focus on the first word “High Fat“.
If you’re smart enough, the first word High just rings an alarm. First of all there isn’t enough definition what is high, the scale the measurements or the density of what just defines this in context to it’s neighbor F-A-T.
You’re going to be thinking right now that Fat is an evil word, it’s not. Neither is Fat an angelic harmony on weight loss in itself. What we put into the word Fat, is paramount to it’s corresponding definition.
I have an email out to my subscribers about the Psychology on Fat, here we will cover over 4 different kinds of fats in our meals or diets. Then, we will find out what exactly we need in our daily nutritional requirements.
- Saturated Fat
- Polyunsaturated Fats
- Monounsaturated Fat
- Trans Fat
You already know Transfat is a bad fat. So, why not move first to the top 3.
Start with a good statement our fellow Norwegians, eats a lot of saturated fat such as margarine, ironically have fewer critical life threatening heart blood coagulation’s that leads to stroke, heart attacks and so forth.
On the other side of the world however, New Zealanders eat little and therefore have a higher scale of heart disease risks. So, good to heart, check. Don’t run out and buy margarine yet. Ask yourself.
Where are saturated fats found?
They’re mainly found in the organs of grass-fed animals and some types of fish, like wild-caught salmon, contains vitamins that activate fat absorption. These vitamins are Vitamins A, D and K2. The animal form of vitamin K are the fat-soluble activators. As you can guess, by the margarine, it feels like butter is on the list.
Yes, you’re right.
- wagyu or in general fatty beef,
- pork (is a nice sweet meat)
- chicken (keep the skin on, yes)
- lard (pork fat)
You look at it and say meat and daily products. These categories have the highest levels of saturated fats. Plant based origins have saturated fat too, so plant based oils like palm oil, coconut oil – these are in a bonus, no cholesterol.
One thing though, remember that any processed plant oil isn’t a good idea. If it says hydrogenated. Put it back on the shelf and walk away. It’s also a good note to keep your consumption at a minimum.
You still need this, portion about 2 cube chunks of butter would do.
Not widely known and a long tail word in itself. I’d like to have the privilege to break this down to you. Basically, polyunsaturated fats are made up of carbon chains and they have 2 or more bonds. That being said the 2 categories of polyunsaturated fatty acids also known as PUFA, are omega-3 and omega-6.
It gets more interesting. That carbon chain? Imagine that you want to know the difference between the start of that chain and the 1st double bond. 6 means a longer distance and 3 is shorter.
Typically we want to be balanced but I’d take a pick and you’d do better with omega-3’s if you are aiming to lose weight. Just to be specific under the polyunsaturated fats there are:
- Omega-6, naturally occurring in seed and vegetable oils such as walnuts, sunflower, canola oil, pumpkin, chia seeds, some nuts such as peanuts oil.
- Omega-3, sourced mainly from egg yolks, macadamia nuts, flaxseed oil, fatty fish such as salmon, mackerel, sardine (go slow with them canned ones though)
Think requirement, when you are taking in polyunsaturated fats. Inevitably, since they are all consumed naturally, I’ll quote to say peanut butter is fine but control that or balance with taking sources where you could get omega-3’s to balance it off.
Of the 3, this is like the opposite of the polyunsaturated fats. Monounsaturated oils are much more stable (hardy) and can be used for low-heat cooking. There’s a slight similarity but it’s different, it lacks 2 hydrogen’s.
Monounsaturated fats measure up real high on vitamin E and other antioxidants. You’ll get glowing, good loking skin, however, a more crucial benefit would be lower diabetes risk, breast cancer risk, reduced pain
in people with rheumatoid arthritis.
My favourite, more notably, monounsaturated fats should be your top list because, it’ll aid you in weight loss and reduce belly fat. If you want abs, this is the way you should go.
You can find monounsaturated fats in our common produce and groceries such as avocados, peanut butter, olives, certain kinds of fish, and seeds and nuts like pecans, cashews, almonds, sunflower seeds, and pumpkin seeds.
If you should notice until now, we can also get this in Extra Virgin Olive Oil. A big win if you’re a sandwich, salad or Italian food lover, you’ll get loads of olive oil in those cuisines.
Yes, don’t indulge on monounsaturated fats, instead have great respect this big bother.
Finally, we go to…
Trans Fats (Avoid at all cost!)
It doesn’t take long for you to immediately say this is the “bad guy” fats. Yes, it certainly is something you should avoid. Another word for the resulting trans fat comes from hydrogenation. This term means to solidify or artificially add hydrogen to vegetable oil.
Hydrogenated and trans fats are kind of in our food supply chain by now, crackers, cookies, pastries or even every fried street snack or stall fried stuff.
When shopping it’s just easy to see if there’s any trace of hydrogenated oils in the product labels. Avoiding trans fats is not 100% certainly in every items you buy or eat. It’s challenging but do your very best and you’ll make it.
Now, you have a good grasp of fats, the term high fats meaning get the right balance and category into your food consumption. Just don’t overdo it if you’re watching your weight, don’t starve yourself either!
Do you want to find out the other half of the equation in the Myth of high-fat, high-protein, low-carbohydrate diet?
The other half has an in between and other end. Here’s a Teaser!
“High Protein & Low Carbohydrate Diet”,
Protein, yeah I’ll expand on that, Carbs, we need to get it right first, my friend. Carbs consist of sugar, fiber and starch. Stay tuned.
See you in part 2. God Bless!