Tag Archive | "cholesterol"

Inclusions and Exclusions of a Low Fat Diet Plan


Eating healthy is a must now a day. Especially because we are very much exposed to harmful chemicals in the environment and the best thing we could do is to start a single step of being healthy. A good start in leading a healthy path is by eating the right kinds of foods in the right amount. One of the best ways to live healthily is by practicing a low fat diet.

 A low fat diet plan is specifically needed by persons who want to reach their desired bodies and of course be healthy. This type of diet is very beneficial for people who have heart conditions and other diseases like diabetes mellitus. Those who have gall stones and indigestion should have this type of diet to relieve their conditions. Low fat diet is also the best diet for obese and overweight people in order for them to achieve a healthy weight that is essential in preventing diseases to affect him or her.

For those who have decided to act and start being healthy by practicing a low fat diet, it is important to know what should be included and excluded on your menu staple. In this way you know what to eat and avoid and you can be assured that you will soon be reaping the fruits of your hard work.

Here are the foods that should be included in a low fat diet plan:

  • White Meats

These meats can be found on fishes, chicken, and turkey. These meats are good sources of protein and you won’t have to worry on the fat content. Just make sure that you do the right thing in preparing them to maintain its healthiness. Instead of deep frying which is really unhealthy, it is best to steam or grill them so that it can’t accumulate any fat.

  • Fruits

These are very good sources of Vitamin C that helps the body stay away from diseases. When in low fat diet, you can have as much fruit as you want because generally they are healthy and fat free. Dieters should stay away from avocado because it has high fat content.

  • Vegetables

Like fruits, intake of vegetables should not be limited. Aside from having Vitamin C, it also is a good source of dietary fiber needed to keep the digest tract healthy.

  • Whole Grain Crackers and Cereals

These foods are very healthy and do not contain fats that you are getting rid of. Also these foods have high amount of dietary fiber.

  • Low fat yoghurt
    Low fat yoghurt is a good snack alternative because it has components that keeps ones tummy healthy.  Make sure to pick the low fat variety so that you can eat the yoghurt guilt free.

Here are the foods that should be excluded in a low fat diet plan:

  • Red Meats

Meats from pork and beef should be eaten at most twice a week. These meats have high fat content.

  • Salad Dressings

Make sure that you won’t dip on mayonnaise when you eat fruits and vegetables. Salad dressings are what make these foods unhealthy.

  • Sodas and Other Carbonated Drinks

These beverages have high amounts of sugar which is totally unhealthy.

  • Processed Foods

Foods like smoked fished, hotdogs, and other canned goods should be avoided because they have high amounts of sodium and fat which is totally bad for the health.

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Reasons Why You Are Not Losing Weight


Have you wondered why despite all the efforts you have done, you are still not losing the extra weight you have always wanted? There are a lot reasons why you are still not in your target shape. Here are the reasons why:

  • You are doing the fad diets.

Fad diets offer nothing but false hopes. While following fad diet plans you may lose weight, but keeping the weight would be a great challenge. As one tries to starve self to death, there will be a time wherein your body will find good again. As the body is deprived, it will crave for more food and before you know it you are eating far more than what you should eat, hence gaining your lost weight back.

  • You are under stress!

People who are stressed would have a hard time losing weight. When under stress, the metabolism slows down. It is a known fact that those who have slow metabolism will surely have a hard time losing weight. Also when under stress the body releases the hormone cortisol that makes the body store fats instead of getting rid of them. If you want to surely lose weight, then stay out of stress.

  • Salads

You may find confidence because you are eating salads most of the time. What you don’t know is that not all salads are healthy to it. Some are made with heavy dressings that and are full of fat. So instead of helping you lose weight, it then add up to your current weight.

  • Sleep

Those people who are not having enough sleep are prone to be fat because the stores fat more than it normally does. Less sleep has the same effects as stress to the body.

  • You don’t exercise.

Even if you have dieting to death but still you are still the same old couch potato that you used to then certainly you will never lose weight. Being inactive slows the metabolism down making one have a hard time in losing weight.

  • You don’t have enough will power.

Getting in to the body you want cannot be achieved overnight. It takes a lot of hard work and discipline to get what you want and that is to lose weight. Others are often down hearted when they do not see immediate results and then they give up and continue eating a lot and being a couch potato again.

Patience and the right attitude is the key towards your goal of attaining your desired body!

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What is the Perfect Heart Diet?


Our heart is one of the busiest and perhaps the most important part of our bodies. It plays multiple functions like pumping blood from the smallest cell to the larger body organs. Our heart has been working since we were still in our mother’s womb and up to this very day. That is why it is our duty to take good care of our heart because it has been taking care of us all our lives.

Our heart functions well depending on a lot of factors. Genetics, lifestyle, healthy diet, and exercise all contribute to keeping our heart in the best condition possible. Although we can’t do anything with our genetic makeup as some families are more prone to have heart conditions than others; we can be take good care of hearts by modifying our lifestyles.

Modifying our diets and looking after what we eat is very important to keep the heart going in doing is duties. If the one is already suffering from heart ailments, the more he should watch what he puts in his mouth. Here are the simple tips on how to have a perfect diet for your diet.

  • Eat a balanced diet based from the food pyramid. Eating foods in the right amount keeps one on a good weight needed to keep the heart maintain optimum function.
  • Limit intake of foods rich in sodium. High intake of salty foods can increase a person to have high blood pressure that causes too much pressure to the heart to successfully pump blood to all the body parts.

-For working people who love to eat at fast food restaurants, it would be best to pack your lunch because food being served at these places has high salt and preservatives that are all bad for the heart’s health.

- As early as young age, parents should teach their children that eating chips and other junk foods are not good for the health. These foods have very high salt content that causes harm to the heart and the kidneys.

  • Always have fruits and vegetables in your diet. It does not only speed up metabolism needed to get rid of body wastes, it is proven to be beneficial to the heart as well.
  • Stay away from fatty foods. Foods like bacon, ham, cakes, and pastries are just some of the foods rich in bad cholesterol. When there is too much of them, it can cause the arteries to be blocked limiting efficient blood supply to the body and back to the heart. If it is impossible to stay away from these foods you can always find alternative ways of cooking them like using pure vegetable oil in frying or grilling meats instead of deep frying. These are ways to make fatty foods less unhealthy.
  • Include fish in your diet. Fish are good sources of essential fatty oils which is good for the heart. Good cholesterol fights bad cholesterol in the body.

It is important that we watch what we eat because everything that we put in out mouth affects the most important part of our body, the heart.

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What You Should Know About Good and Bad Fats


Diet experts say to avoid fats because it is bad for our health as it causes numerous health problems when consumed over a long period of time. While most of this is true it’s not entirely the case. Fats are compounds that take many forms like oil, lard or butter. They are mostly insoluble in water but some are soluble in organic solvents.

Fatty acids are the basic composition of fats and it can be grouped into two categories namely saturated and unsaturated forms.

Bad Fats: Saturated Fats and Transfats

Saturated fats are composed of carbon atoms that are saturated with hydrogen atoms. They stay in a solid state in room temperature. Consuming foods that are high in saturated fats can cause cholesterol levels in the blood to be elevated. High blood cholesterol can further lead to heart problems and stroke.

Saturated fats can be found mostly from animal and dairy products. Foods include beef, pork, chicken, lard, butter, cream and cheese. Saturated fats can also come from plants like coconut oil, palm oil and palm kernel oil. Foods that are cooked deep fried and baked goods such as pastries can have high saturated fats content. Common fast food goodies such as hamburgers, French fries, and fried chicken are the most common source of a person’s saturated fats intake. Accumulation of these fats can lead to high cholesterol that can thicken the blood building fatty deposits into the blood vessels which can increase risks for cardiovascular diseases. It is recommended to decrease the amount of saturated fats in the diet limiting it to only 16 grams a day for a 2,000 caloric diet.

Transfat also called Trans fatty acids are made industrially by adding hydrogen to liquid vegetable oil for a more solid output. They are also known as “partially hydrogenated oils”. They are cheaper to use that is why food industries makes use of it. Aside from being inexpensive it also adds a flavorful taste to fried foods and has a longer shelf time which enables restaurants to use it several times in frying. It is best to avoid Trans fat in your daily intake limiting it to only 2 grams a day to prevent its harmful effects that includes risk of heart diseases and development of Diabetes type 2.

Good Fats: Unsaturated fats

There are two kinds of unsaturated fats they are Monosaturated and Polysaturated.

Monsaturated fats are one double bonded carbon in molecule. They are in liquid state in room temperature but gets solid in cold temperature. An example of monosaturated fats is olive oil. Monosaturated fats have a beneficial effect when taken moderately. It is advised to replace consumption of saturated fats with unsaturated ones like monosaturated fats to prevent risk of heart diseases. It provides nutrients to cells with its Vitamin E a potent antioxidant.

Polysaturated fats have more than one double bonded carbon thus the coined term. The difference is they stay in liquid form even when chilled at cold temperature. The components of polysaturated fats include healthy omega 6 and omega 3 which is essential in brain function for the normal growth of cells.

The good fats basically increase the HDL cholesterol or what we know as the good cholesterol in the body which lowers the bad cholesterol known as the LDL cholesterol. Cholesterol is a building block for cell membranes and hormones essential to keep bodily functions. LDL cholesterol is termed as bad cholesterol because it increases the risk of fatty deposits in the blood that can lead to clogged vessels that leads to various heart diseases while HDL cholesterol extracts these fatty deposits from the vessels walls to be disposed by the liver. Substituting your intake of saturated fats with unsaturated fats can bring more benefits than health risks that can prolong your life and give you a better quality of life.

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