Is it Healthier to be On a Low-Fat Diet?

Is it Healthier to be On a Low-Fat Diet?

Is it Healthier to be On a Low-Fat Diet?
Is it Healthier to be On a Low-Fat Diet?

Is it Healthier to be On a Low-Fat Diet?

As far as diets go, there is no simple “yes” or “no” answer. No one diet is perfect for everybody and even the best diets have their pros and cons. It all depends on the individual and what their goals and preferences are. This is a complex question which is affected by many variables.

To answer the question above, low-fat diets are indeed healthy… but… they are not a sustainable long-term solution. You should look at the low-fat diet as a tool in your weight loss arsenal. If you wish to drop about 8 to 10 pounds, you could go on a low-fat diet for about 6 to 8 weeks. You might reach your weight loss goal.

The experts say that a diet is considered as “low fat” when your daily consumption of fat is 30 percent of your daily caloric consumption. It doesn’t take into account what type of fat you consume or if you are at a caloric deficit. Both these factors are also important.

When you are on a low-fat diet, you should aim to consume only the good fats that come from natural sources such as coconut oil, avocados, walnuts, etc. While being on a low-fat diet is healthier than not being on one at all, you will get the best results from focusing on only the good fats. Only then will you reap the maximum rewards from the diet.

Now let’s look at some of the health benefits of a low-fat diet.

  • Good fats such as monounsaturated and polyunsaturated fats aid with digestion. When you include coconut oil or extra virgin olive oil in your diet, you will be less likely to have constipation.
  • Weight loss is accelerated when you’re on a low-fat diet. Since your calorie consumption will drop when you’re on a low-fat diet, you will lose weight as long as you’re on a caloric deficit.
  • Healthy fats make you feel more satiated and you’re less likely to have cravings and hunger.
  • By reducing your bad fat intake and focusing on the good fats, you will be encouraging optimal brain functions. More than 50 percent of the brain is comprised of fats. It’s best to consume healthy fats for good cognitive function.
  • Healthy fats are anti-inflammatory while bad fats cause body inflammation. A low-fat diet will reduce your consumption of the bad fats and as a result, your body will be less prone to aches and pains.
  • Your cardiovascular health will improve and your cholesterol levels will drop when you’re on a low-fat diet. Your arteries are less likely to get clogged if you’re not consuming copious amounts of unhealthy fats.
  • The chances of you becoming overweight or obese are much lower when your saturated fat intake is minimized. Mere elimination of fat from the diet is enough to cause visible fat loss.
  • You’ll also be reducing your risk of cancer because many bad fats contain free radicals that cause oxidative damage within the body. A low-fat diet prevents the free radicals from ravaging your system.

 

Now that you know the benefits of the low-fat diet, you will be aware that it is a healthy diet with many benefits. Go on a low-fat diet for a few weeks and watch how much weight you lose. You can always use this tool to keep your weight in check.

 

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Accelerate Fat Loss with This One Secret Technique

Accelerate Fat Loss with This One Secret Technique

Accelerate Fat Loss with This One Secret Technique
Accelerate Fat Loss with This One Secret Technique

 Accelerate Fat Loss with This One Secret Technique

Do you know what Superman is afraid of? No. It’s not Lois Lane’s PMS tantrums. He is terrified of kryptonite. Superman has a weak point.

Everybody has a weak point. Eliminating this one weak point will help with your weight loss greatly. The question here is… What is your kryptonite?

In order to discover this, you must start a food journal where you record down everything you eat and the quantity you ate. Initially when you are trying to lose weight and cleaning up your diet, you will notice that you are craving one food often.

This one food is something that is your guilty pleasure. It could be ice-cream, chocolate, pizza, beer,… It could be anything. It’s the one food that once you start eating, you keep eating. You think that you can stop with two scoops of ice-cream but you end up finishing the tub.

You tell yourself that you will eat just two Oreo cookies but end up eating the whole sleeve. Or maybe it’s French fries. Whatever the case, you must understand one thing. This food that you don’t seem to have control over,… this is your kryptonite.

The best thing that you can do, is to avoid seeing or coming into contact with this food. Maybe have it once a week in moderation or better still, once every two weeks. This food triggers feeling of happiness and satiation in your body. It’s like a drug fix for your body and that makes it very addictive.

Forget will power and all the other self-help psychology. Your body wants what your body wants. If ice-cream is your kryptonite, and you have a tub of cookies and cream ice-cream happily sitting in the refrigerator, your mind is going to keep thinking about it. You will constantly be telling yourself, “No! Don’t eat that!”

If you look closely in the mirror, you just might see one little angelic you sitting on one shoulder and a red devilish you complete with the pitchfork sitting on the other shoulder whispering in your ears.

Do you really need this torture? Honestly, is it worth it?

Losing weight is a slow and difficult process. Don’t make it worse and torture yourself by placing temptation in front of you. If you don’t give in, it’s still torture. If you do give in, you have just slipped up on your diet. Neither situation is pretty.

The best thing you can do is not to have any ice-cream in the house. Whatever food may be your kryptonite, you should make every effort not to keep any of it close to you. Advise family members not to buy or store it in the house. At least for as long as you’re trying to reach your ideal weight.

It is often said that abs are made in the kitchen and not the gym. 70 percent of your goal is dependent on what you put in your mouth. You could train for an hour and completely negate the workout by eating one slice of cheesecake in 5 minutes. That’s how bad it is.

Don’t sabotage yourself. Be like Superman. Avoid your kryptonite.

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Understanding Calories and Carbs for Fat Loss

Understanding Calories and Carbs for Fat Loss

 

Understanding Calories and Carbs for Fat Loss
Understanding Calories and Carbs for Fat Loss

Understanding Calories and Carbs for Fat Loss

The concept of weight loss is simple. You just need to burn more calories than you consume. Your body will do the rest. There are a few nuances in fat loss techniques but for the most part, this concept is fixed and holds true.

Most women know that they need to cut down on their food and exercise more. However, they do not have a clue as to how many calories to aim for, what exercise to engage in, etc. They are on a weight loss quest without a map and they’re eager about it. They aren’t going anywhere but they can’t wait to get there.

To lose weight, you absolutely must know what your daily caloric consumption should be. This number is the most important number for effective weight loss. You may go to http://www.freedieting.com/tools/calorie_calculator.htm

Once you know your daily caloric consumption for maintenance and fat loss, you must aim to meet this number. Roughly 500 calories below maintenance should do the job. Do not make the mistake of cutting your calories too much to accelerate your fat loss.

It doesn’t work that way. Your body will go into starvation mode and stop burning fat because it is safeguarding its fat stores. The result will be that you don’t lose weight despite your best efforts. Many women reach this state and get splenetic without realizing that they sabotaged themselves.

The next thing that you should be well aware of is the carbohydrates that you consume. It would be best to consume your carbs from vegetables, fruit, quinoa, whole wheat pasta, barley, etc. You can get a list of healthy carbs by Googling for it. Of course, some women may feel bilious when they see these carbs. They prefer white bread, normal pasta, pizzas, etc.

These are refined carbohydrates and are extremely detrimental to any fat loss effort. Any food that is made with refined white flour should be anathema if you’re trying to lose weight. Weight loss is difficult as it is without welcoming such “enemies” into your diet.

An average adult requires about 45% to 65% of carbs in their body. If you’re trying to lose weight, you should start off at 65% and slowly work your way down to 45%. It is a fact that the more carbs you consume, the higher your chances of gaining weight.

Some women are much more carb-sensitive and even a small amount of carbohydrates can see them retaining fat. Initially, when you are starting on your weight loss program, you should slowly try and eliminate refined carbs till you reach a point where you are eating healthy carbs. From there you should aim to switch to a diet where your carbs only come from vegetables.

Once you can do this, the pounds will melt away from your body. Your body will be in fat burning mode and you will lose weight much easier. You do not have to be on a diet where you only get your carbs from veggies forever. Once you reach your ideal weight, you can go back to eating the healthy carbs such as whole wheat pasta, etc.

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How High Intensity Interval Training challenges the Body and Improves Fat Loss

How High Intensity Interval Training challenges the Body and Improves Fat Loss

High intensity interval training
High intensity interval training

How HIIT Challenges the Body and Improves Fat Loss

If you’ve read just about any fitness blog, magazine or website in recent years, then you’ll likely have come across HIIT.

HIIT: high intensity interval training. Sprinting at maximum heartrate for a short period of time and then switching to a slower form of exercise for a couple of minutes to recover before starting the whole cycle again.

This type of training is all the rage because it is known to burn more calories in less time when compared with steady state cardio. And it’s great for our VO2 max, mitochondrial function and more.

But why? How does it work? What makes it so special?

What Happens When You Push it Hard

When you engage in HIIT, you start out by pushing hard and going at or near to your maximum heart rate. This is what makes all the difference, as now you are depleting your body of all of its readily available energy in order to drive those fast twitch muscle fibers. This is anaerobic training and it relies on ATP stored in the muscles, as well as glycogen.

After this, you then switch to your regular exercise at around 70% of your maximum heart rate. This is a steady pace that you can maintain, that burns fat using the aerobic system and that allows you to recover and reduce the lactate and other metabolites that build up in your blood during intensive exercise.

Welcome to After Burn

Steady state cardio is normally something you can maintain for a long time before you start to tire out and this is why a lot of people will exercise by running at a steady pace for 40-60 minutes.

If you do this after having done high intensity training however, you will be running at a point when you have very little available energy in your muscles and in your blood. All the glycogen has been used up and thus you have to rely even more on fat in order to keep going. Your body becomes more efficient at burning fat and you see greater benefits from the short amount of training that comes after.

But this isn’t even the best bit. What’s so good about HIIT is that this after burn effect continues for hours after you finish training. You’re now going about your usual activities with less glycogen, which means you’ll burn more fat even to do regular things like picking up a fork, or walking across the room!

Athletic Benefits

HIIT is also great for numerous other reasons. For starters, the explosive nature of the training means that you’re involving your fast twitch muscle fibers. This means that you’ll release more anabolic hormones like growth hormone and like testosterone, leading to more growth. And because you’re not completely relying on your blood sugar, you’re not going to go into as catabolic a state and risk burning fat.

Another benefit of HIIT is that it improves your energy efficiency. Because you’re pushing your cells to make energy more quickly, they become better at doing just that – improving your health, fitness and athletic performance across the board!

High intensity interval training
High intensity interval training

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