THE SCIENCE OF OBESITY: FATS & CHOLESTEROL

For years we heard that a low-fat, low-cholesterol diet would keep us healthy also help us lose weight. And many of us jumped on the bandwagon, eliminating fat also high-cholesterol foods from our diets. Well, unfortunately, we were doing it all wrong.

Instead of eliminating fat completely, we should have been eliminating the "bad fats," the fats associated with obesity also heart disease also eating the "good fats," the fats that actually help improve blood cholesterol levels. Before we examine the good fats also bad fats, let's talk about cholesterol.

Cholesterol - It is been ingrained into our brains that cholesterol causes heart disease also that we should limit our intake of foods that contain it, however dietary cholesterol is different than blood cholesterol. Cholesterol comes from two places--first, from food such as meat, eggs, also seafood, also second, from our body. Our liver makes this waxy substance also links it to carrier proteins called lipoproteins. These lipoproteins dissolve the cholesterol in blood also carry it to all parts of your body. Our body needs cholesterol to help form cell membranes, some hormones, also Vitamin D.

You may have heard of "good" also "bad" cholesterol. Well, high-density lipoproteins (HDL) carry cholesterol from the blood to the liver. The liver processes the cholesterol for elimination from the body. If there's HDL in the blood, then less cholesterol will be deposited in the coronary arteries. That's why it's called "good" cholesterol. Low-density lipoproteins (LDL), carry cholesterol from the liver to the rest of the body. When there is too much in the body, it is deposited in the coronary arteries. This is not good. A build-up of cholesterol in our arteries could prevent blood from getting to parts of our heart. That means that our heart will not get the oxygen also nutrients it needs, which could result in heart attack, stroke, or sudden death. So, if your LDL is higher than your HDL, you're at a greater risk for developing heart disease. It may come as a surprise, however recent studies have shown that the amount of cholesterol in our food is not strongly linked to our blood cholesterol levels. It is the types of fats you eat that affect your blood cholesterol levels.

Bad Fats - There are two fats that you should limit your intake of--saturated also trans fats.

Saturated Fats - Saturated fats are mostly animal fats. You find them in meat, whole-milk products, poultry skin, also egg yolks. Coconut oil or else has a high amount of saturated fat. Saturated fats raise both the good also bad blood cholesterol.

Trans Fats - Trans fats are produced through hydrogenation--heating oils in the presence of oxygen. Many products contain trans fats because the fats help them maintain a longer shelf life. Margarine or else contains a high amount of trans fats. Trans fats are especially dangerous because they lower the good cholesterol, HDL also raise the bad cholesterol, LDL. Unfortunately, most products do not tell you how much trans fat it contains, however you can find out if it's in a product by looking at the ingredient list. If the ingredients contain hydrogenated or partially-hydrogenated oils, then it contains trans fats. Fortunately in 2006, manufacturers will be required to list the amount of trans fat in their products on the nutrition labels, so it will be easier for you to find.

Good Fats - Some fats actually improve cholesterol levels.

Polyunsaturated Fats - Polyunsaturated fats are found in sunflower, corn, also soybean oils. These oils contain Omega-6, an essential fatty acid. However, most people get enough Omega-6 in their diet also instead need more Omega-3. Omega-3 is a fatty acid found in fish also walnuts.

Monounsaturated Fats - Monounsaturated fats are found in canola, peanut, also olive oils. Both types of unsaturated fats decrease the bad cholesterol, LDL also increase the good cholesterol, HDL.

Now, just because the unsaturated fats improve your blood cholesterol levels, you don't have the go-ahead to eat all of the olive oil, butter also nuts you want. Fat of any kind does contain calories, also if you're trying to lose weight, eat fat in moderation, also stay away from saturated fats.

UNDERSTANDING YOUR WEIGHT

A pound of fat represents approximately 3500 calories of stored energy. In order to lose a pound of fat, you have to use 3500 more calories than you consume. Although this seems like a simple formula remember that your body is a thinking organism designed to protect itself. If you were to try to reduce your intake by the entire 3500 calories in one day, your body would register some type of alarm also think that there is a state of emergency. Immediately your metabolism would slow down also no weight loss would be achieved. It is better to spread your weight loss out over a period of a week, so that you aim to reduce your caloric intake by 3500 to 7000 calories per week, resulting in weight loss of one to two pounds per week. It is generally not recommended to try to lose more than two pounds in a week. Attempting to do so may cause health risks, also on top of this you're unlikely to be successful.

In the example of attempting to lose two pounds per week, you can use a basic method of calorie counting to help you accomplish your goal. To do so, you need to figure out how many calories a person of your age, sex, also weight usually needs in a day, subtract 500 from that amount, also follow a diet that provides you with that many calories. For example, if you would ordinarily need 3000 calories in a day, you would follow a 2500-calorie a day diet. Next, figure out how much exercise a person of your weight would need to do to burn 500 calories per day, also engage in an exercise plan that will help you achieve your goal. The result is simple: 500 fewer calories consumed also 500 more calories expended equals a 1000 calorie per day deficit, which, over the course of a week adds up to 7000 calories, or two pounds. Although individual results may vary, the bottom line is if your body is consuming fewer calories than it's expending, then weight will be lost.

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About the Author

Editor of several Ebooks on Health also Wellness. Obesity Guide, Hair Loss Guide, Perfect Diet, Acne Management, Muscle Building, Quit Smoking, Cholesterol Management also many others.