Healthy fat that you need in your diet

Any nutritionist out there will tell you that there are many kinds of fats existent in the foods that we eat. In the past, it was assumed that avoiding fats would help men lose weight, but recent discoveries have proven that there are healthy fats out there that are actually very important to human wellbeing.

It is often just a matter of identifying what the good fats are and what foods to eat in order to obtain them.

Monounsaturated Fats

On a chemical level, these are simply molecules of fat that contain one unsaturated carbon bond. Simply put, these fats are instrumental in reducing the amount of bad cholesterol in the blood which can reduce the risk of heart disease.

The types of foods that contain these kinds of fats include avocadoes, olives and various kinds of nuts.

Polyunsaturated Fats

The molecules on these fats contain more than one carbon bond, hence the name “poly”. They often work in the same way as monounsaturated facts and the foods that contain them include soymilk, sunflower seeds, fatty fish and even flaxseed.

Omega-3s

This variation of polyunsaturated fat is contained in fish, so a healthy amount of fish in your diet such as herring, mackerel, tuna, oysters among many more are good for you.

Omega-3s have a wide range of benefits to the body such as reducing risks of heart problems, improving memory and easing conditions such as arthritis and inflammation.

Knowing about what kinds of fats are good and healthy for you is the first step in getting to a wholesome diet that promotes a much healthier body.

Benefits of Healthy-Fat Foods

You have probably heard that certain types of fat are actually good for health. We provide you several healthy-fat foods that should not be definitely replaced with carbs. Check out their benefits on your health!

Fish

Fish is a rich source of Omega 3. Consume, at least once per week salmon, mackerel, herring, lake trout, sardines, or albacore tuna. Their fatty acids improve the health of your heart and your brain.

Avocado

Consume it with guacamole or on your sandwich. This product is healthy for heart and prevents osteoarthritis. Also, when you consume avocado with other foods, your body absorbs the nutrients better.

Seeds and nuts (in small quantities) are great for weight loss and health.
Seeds and nuts (in small quantities) are great for weight loss and health.

Seeds

Seeds lower cholesterol level, so include pumpkin seeds, sunflower seeds, and sesame seeds in your diet. Also, don’t forget that vegetable fats are healthier than that of animal type.

Nuts

Nuts are also healthy for our body. But don’t get about the limit. A healthy serving amounts 1 ounce; that is 14 walnut halves, 24 almonds, 35 peanuts, 18 cashews, or 15 pecan halves.

Olive Oil

Use olive oil when cooking or dressing your salad. It is richer in good fats. However, don’t consume too much of it. If you want to lose weight, add smaller amounts of olive oil than usual in your food, or use an olive oil spray.

Vegetables

Vegetables are highly recommended for consumption. Spinach, kale and Brussels sprouts provide Omega 3 fatty acids that are necessary to our body. Consume 2-3 cups of veggies daily.

Eggs

A great source of proteins is eggs. Also, a big egg contains less than 5 grams of fat. In order to stay toned, eat 1 egg per day. They are also a good source of Omega 3 fatty acids.

Foods that will help to lower your LDL Cholesterol

Low density lipoproteins or LDL for short are a type of cholesterol in the body.  There are actually two types of cholesterol in the body, high density lipoproteins or HDL for short, and the LDL cholesterol.

Nutritionist and medical practitioners alike urge us to try and keep our levels of LDL low and HDL high, for health reasons and in turn, our bodies will thank us in a number of ways, including helping us lose weight. Thankfully there are foods that can help us to keep our LDL low and our HDL high.

High fiber foods

There are so many foods that are rich in fiber, starting with oatmeal.  Go for an all-bran cereal the next time you are shopping for cereals. Eat more apples, pineapples and even pears.

What high fiber does is reduce the how much bad cholesterol is absorbed into your bloodstream, and the goal is to lower LDL levels after all. So the next time you make a sandwich, swap that white bread with some whole meal bread instead.

Different kinds of nuts

Nuts are not only delicious, but they also lower the levels of LDL in the blood, and keep the veins arteries and capillaries healthy as a bonus.nuts-ldl-cholesterol-slim4fun

White meat

This white meat means specifically fish. Fish is rich in omega 3 fatty acids which help to reduce your blood pressure, which helps to lower LDL levels. Try including some salmon or tuna to your diet.

A Protein Guide for Vegetarians

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Tasty vegetarian protein sources

Proteins are an important component of our diet, having been described, on more than one occasion as the “building blocks of life” since once they have been digested; they break up into amino acids that promote sell repair as well as growth.

Various animal products are known to be excellent sources of proteins, but for vegetarians, these animal products are not an option.

Luckily there are numerous sources of protein that Vegetarians enjoy, such as:

  • Beans

Legumes in general are considered to be excellent sources of protein, and beans are at the forefront of this diverse family. They are rich in protein, making them an excellent go to meal after a fitness workout.

  • Soy

From soybeans to soy milk, anything with soy in it is an excellent source of protein. So the good news is that soy milk is not just for the lactose intolerant but also great for vegetarians.

  • Nuts

When it comes to nuts, you get a double benefit, because aside from being an excellent source of protein, nuts are also a source of fat. Some nuts, however, also contain calories, so it is wiser to select them raw or dry roasted.

  • Quinoa

Another excellent source of protein is grains, but specific types of grains such as quinoa, a gluten free grain that is not only rich in proteins, but also very rich in fiber as well as magnesium.

There are many more sources of protein such as artichokes, amaranth and peas and these are just to name but a few of the protein sources that vegetarians enjoy.

Easy steps to lose unwanted weight

1. Begin with a salad and eat less during the rest of the meal, says a research by the Pennsylvania State University.

2. Select 2 appetizers. According to a research by the University of North Carolina, the average hamburger is 23% bigger today than in 1977. Choose a pasta dish and salad or a soup for a starter instead of hamburger.

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3. Caution with the calories of coffee. Modern coffees nowadays include as many calories as an entire meal.

4. Choose nuts. A research of the University of Harvard showed that those who were on a diet and ate a handful of peanuts or mixed nuts daily were more likely to lose weight than the group not any consuming nuts.

5. Double your protein intake. This diet, of high protein and low carbohydrate, may help in not losing muscle along with fat, according to a research published in the magazine The Journal of Nutrition.

6. Consume dairy products. A piece of cheese or a cup of milk or yogurt can revive your metabolism, as discovered by the University of Tennessee. People who reduced 500 calories per day in their diet and ate yogurt three times a day lost 6kg after 12 weeks, more weight and body fat than the control group which only reduced the calories.

7. Drink water. Your body often confuses thirst with hunger, so hydration means that you may not be hungry.