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At Aging Younger choice matters and we love to teach, set up your consultation today learn fat loss intelligence not diet scams, so beauty begins to be achieved along with optimal health inside. One minute, you’re drenching everything you eat in olive oil, the next you’re filling your pantry with nothing but “fat-free” goodies. Figuring out fat is beyond confusing…and annoying. The great news: these 9 new fat facts are all you need to know about choosing the right fats and navigating around the sketchy ones.
1. Limiting your fat intake is totally passé.
After a number of studies confirmed the heart-healthy benefits of a Mediterranean diet, which includes several sources of unsaturated fats—top academics are calling for change to the USDA recommendation to limit daily calories from fat. “The amount of total fat is irrelevant, and we should not be using any numerical rule,” says Walter Willett, chair of the department of nutrition at Harvard School of Public Health. “But the type of fat is still relevant.” Aim to get the majority of your fats from whole foods such as nuts, fish, avocado, high-fiber grains, and olive oil, à la the Mediterranean diet (rather than 100-calorie snack packs).
2. There are worse things than saturated fat. Namely, refined carbs and sugar, because sugar is the most addictive drug on the planet and a proven health decayor. While you may want to limit certain saturated fats, it’s no better to replace them with refined starch or sugar—for example, dropping butter in favor of jelly on your toast. It is helpful, on the other hand, to cut saturated fat if you replace it with unsaturated fat—for example, swapping butter with almond or peanut butter.
3. There is one type of fat you should never eat.
While saturated fat in moderate amounts is part of many healthy foods, such as olive oil and fish, trans fats should be avoided completely, Willett says. These artificial fats have no nutritional value and have been shown to raise “bad” LDL cholesterol and lower “good” HDL cholesterol, as well as increase risks of heart disease and diabetes.
4. The best way to cut cravings is to crowd them out.
A Mediterranean-style diet rich in whole foods, especially vegetables, olive oil, nuts, seeds, fish, and whole grains, and low in processed foods, meats, and dairy, will cut your cravings for the bad stuff—saturated fat, refined starches, and sugar.
5. You can tell if you have dangerous visceral fat in 30 seconds.
Okay, if you want to know for sure, you will have to have an abdominal MRI, which can cost several hundred dollars. The next best thing: This quick test, courtesy of Pamela Peeke, professor of medicine at the University of Maryland and author of Fight Fat After 40:
Lie flat on the floor and press your index fingers right above one side of your pelvic bone.
As you push down, tighten up your abdominal muscles. Walk your index fingers across your abdominal muscle wall to your belly button: “it should feel nice and flat, like a stretched out piece of plastic,” says Peeke. If it sticks up, you have got visceral fat, which is pushing your ab muscles up.
6. It’s the size of your fat cells that matters.
White fat produces a hormone called adiponectin, which helps regulate insulin production. Thin people have small fat cells, which release more insulin-regulating adiponectin than the large fat cells that heavier people have. This is one of the reasons why being overweight can be bad for health. “When you gain weight and fat cells increase in size, they produce less adiponectin, which in turn raises risk of conditions like diabetes and heart disease,” explains Louis Aronne, MD, director of the Obesity Clinic at Cornell.
7. White fat—the type of fat you have most of—does burn calories; however, only 2 calories a day per pound of fat. Far preferable: muscle, which burns 6 calories a day per pound.
It is a simple fact that muscle burns more calories than fat does – even while at rest. Muscle tissue is about 8 times more metabolically demanding than fat. A higher percentage of lean body weight (muscles) results in a higher metabolism compared to individuals of the same weight with a lower percentage.
An interesting point is the fatter person will burn almost the same amount of calories during exercise but the leaner person burns more calories at rest.
8. There’s one fat you need more of.
Most people need more brown fat, finds recent research. Like muscle, this stuff burns calories even when you’re at rest. And you can create additional stores of brown fat by exercising: Long bouts of aerobic exercise release the hormone iris in, which helps convert white fat into brown, according to one recent study.
9. The circumference of your waist can tell you your heart disease risk.
Women with waists over 37 inches have an 80% higher risk of conditions like heart disease, lung problems or cancer compared to women whose waist span was under 27 inches, according to a Mayo Clinic review published this past March. Every two-inch increase translated into a 9% increased mortality risk.
One tablespoon equals 7 grams (7000 milligrams). One teaspoon equals 1/3 of a Tablespoon, therefore it would equal 2667 milligrams. So if you were to begin a regimen of Garcinia Cambogia form the Aging Younger Anti-Aging Clinic by calling us today at 954-742-4430 and you followed our direction as to where you were not suppose to take more than 3,000 milligrams per day, then that would mean you take just a little more than 1-teaspoon total for one day but split up 15 to 30 minutes before each meal.
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