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Eating For Weight Loss - All About Fat
By Derrick DeLay
Fat
Your diet MUST contain fat. It is a vitally important nutrient.
It is important for:
Maintaining healthy skin and hair
Promoting healthy cell functioning
Protecting and cushioning internal organs
Providing a valuable and essential form of energy
Regulating body temperature
Transporting the fat-soluble vitamins A, D, E and K
Fat is amazing! Unfortunately, along with carbohydrates, fat has been demonized by the diet industry to sell you the latest in fad diets and processed, packaged, not-very-good-for-you food.
Instead of looking for low-fat or low carb foods, look for healthy, organic, whole foods.
It's ok to eat fat. Fat is necessary for a healthy you--as long as it is the right kind.
How much fat should I eat?
Your diet should consist of 10-15% fat. If you are eating a 2000 calorie diet, 200 to 300 calories a day should be from fat. All of this fat should be unsaturated and come from whole, organic plant food like avocados and raw nuts and seeds.
Keep your oil use to an absolute minimum and always avoid cooking with oil. Heating oil causes it to oxidize and become rancid. Rancid oil isn't good for you. It oxidizes you, causing your cells to age faster.
If you use oil, use cold-pressed, unrefined vegetable oils. The best choices are olive oil and flax seed oil.
Never heat these oils. Use them on salads. Light and heat cause fats to become rancid. We recommend keeping all the oils you plan on eating in the refrigerator.
Flax seeds and walnuts are good sources of Omega-3 fat. Omega-3 fat is essential. We can't synthesize ourselves, we must eat it. Omega-3 fats are an important part of your brain, nerves and cells. About half a tablespoon of flax seed oil will give you 3 grams of essential fatty acids, meeting your daily needs.
If you consume saturated fat, consume very limited quantities, less than 4% of your calories No saturated fat is best, we don't need it and it is associated with increased risk of heart and vascular diseases like, stroke, heart attack and impotence(if the blood vessels which feed the penis become clogged you won't be able to get an erection).Saturated fat is solid at room temperature and comes from eating animals. If you follow a plant-based diet you will be consuming very little saturated fat.
Remember This
Remember, when it comes to weight loss and wellness, fat, carbohydrates , and protein are all important. They all play an important role and none should be eliminated. Long term weight loss is achieved by moving more and eating less. Love your body by eating a healthy diet based on plenty of fresh vegetables and fruits and exercising regularly.
Change the World
Over 65% of the U.S. population is overweight. Heart disease is the number one killer in the U.S. Our rates of cancer, diabetes, osteoporosis and numerous other diseases are some of the highest in the world. We are one of the fattest, least healthy developed countries on the planet. Join me in changing the health of our great country and the world, share this article with as many people as you can. Be an agent of positive change. Help save a life. Share this article.
Derrick deLay, B.Sc. is a NASM-Certified Personal Trainer and ACE Certified Lifestyle and Weight Management Consultant committed to making the world a leaner, healthier place. He specializes in working with people who are dissatisfied with the way they look and feel and are ready to feel healthy, vibrant and alive. Derrick is also a fitness and wellness presenter and his peers chose him as Northwest Personal Training's Personal Trainer of the Year in 2005. Derrick may be contacted at http://www.your-weightloss-wellness-solution.com, a free resource for weight loss and wellness success, or http://www.novasoma.com for weight loss and wellness coaching.
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