Overweight? Abdominal fatness? Obesity? Are you brooding over these issues and getting nowhere to begin :( ?? Don’t worry, all will be well. Here I am on sunday to guide you towards the fat loss practice. :) Begin your week with the following insight.
Lipids are essential nutrients that our body requires in a good amount (amounts bigger than the requirements for vitamins and minerals) and hence they are termed as macronutrients. In technical biochemistry terms, lipids are molecular organic compounds, composed largely of carbon and hydrogen, that are essential for cell growth. Lipids are non-soluble in water and combine with carbohydrates and proteins to form majority of all plant and animal cells. Lipids are more commonly synonymous with the word “fats” when speaking in terms of personal health, and though all fats are lipids, not all lipids are fats. Fats are a subgroup of lipids called triglycerides.
The three major purposes of lipids are energy storage, cell membrane development, and to serve as components of hormones and vitamins in the body. In healthcare, physicians order lipid tests or lipid profiles to measure cholesterol and triglycerides in a person’s blood.
Yeah, it all is very scientific…. but do not relinquish this post by reading above…. I just wished to emphasize how important lipids (and fats and oils as its sources in our food) are. On the other hand, excessive fat consumption is linked with various atherosclerotic elements in our diets causing various cardio-vascular disorders; obesity; other dysfunctions and chronic disorders. So you must watch out that fat in your diet!!!
Some useful guidelines that will assist you in consuming fats within a safe allowance are :
- Keep total fat intake between 20 to 30 percent of calories per day.
- Include fat-free and low-fat dairy products, fish, legumes, poultry and lean meats.
- Limit foods that are high in calories and/or low in nutritional quality, including those with a high amount of added sugar.
- Limit foods with a high content of saturated fat and cholesterol. Substitute with grains and unsaturated fat from vegetables, fish, legumes and nuts.
- Limit trans fatty acids. Trans fatty acids are found in foods containing partially hydrogenated vegetable oils such as packaged cookies, crackers and other baked goods; commercially prepared fried foods and some margarines.
- Consume a variety of fruits, vegetables and grain products. That will help cut down on fat consumption by filling your appetite.
- For individuals with risk factors for heart disease or existent heart disease, a further reduction in saturated fat intake is recommended.
- Include a variety of fats types in your diet such as animal fats, vegetables oils of various combinations (containing both PUFAs and MUFAs) so as to get the optimum ratio for lipid formation.
Adherence to these guidelines will help you keep fit and trim, and also reduce or delay your chances for heart diseases, stroke, insulin resistance, diabetes, kidney problems, cholesterol disorders, high blood pressure and/or obesity.
So start your monday cooking with these tips in mind (Let us not bother about Sunday now :) )….
This one is the part one of my “Trim That Fat” series. Watch out this blog for the next parts…..
See you next time. Happy eating!!!