healthy weight loss diet

Fat? fat is an essential nutrient for the human body, our brain cells and nerve cells and hormones are fat. 1 g of fat can produce heat 9 cards, our body is not hard, can absorb fat fat will melt; heating, but we could not do so. Or you look fat.

　　First, the concept of fat

Lipids are oil, fats and lipids. Food fats mainly oil and fat in General is liquid at normal temperature is called the oil, which is solid at room temperature is called fat. Fat content of chemical elements mainly C, H, O.

Fats are composed of glycerol and fatty acid composition of triacylglycerol molecular, glycerol, fatty acids are simple types and length are not the same. Therefore, the nature and characteristics of fat depends primarily on the fatty acid, different food fat fatty acid that contains the type and content. There are over 40 fatty acids in the natural world, thereby forming a variety of fatty acids triglyceride. Fatty acids are generally from 4 to 24 carbon atoms. Fat in most organic solvents dissolved, but do not dissolve in water.

Our diets are 3 types of fat

　1 saturated fatty acids

Not included two key fatty acids into saturated fatty acids, all animal fat is saturated fatty acids. Saturated fat tends to become solid at room temperature, e.g. animal fat and full-fat dairy products.

Saturated fatty acids (SFA) is the key to containing saturated fatty acids. Dietary saturated fatty acids than exists in animal fat and milk fat, these foods are rich in cholesterol. They consume more saturated fatty acids are bound to consume a lot of cholesterol. Experimental study found that after eating large amounts of saturated fatty acids in the liver of 3-Hydroxy-3-methyl glutaric acyl Coenzyme A (HMG-CoA) reductase activity increase, the increase in cholesterol synthesis with botanical rich saturated fatty acids in coconut oil, cottonseed oil and cocoa butter.

　　2 single unsaturated fatty acid

Monounsaturated fats are liquid at room temperature to exist, the main form of sources like: vegetable oils in olive oil, peanut oil, rapeseed oil, etc.

Monounsaturated fatty acids which can clear the blood cholesterol, in bad by dieticians of respected, because if the bad cholesterol in the blood is too much, it is easy to damage the blood vessel wall, and arterial occlusion. From vegetable oil in the intake of monounsaturated fatty acids are good ways, such as olive oil in monounsaturated fat content up to 74%, all of the highest in edible oil. In addition, canola oil and peanut oil also is a good choice.

　　3 polyunsaturated fatty acids

Polyunsaturated fatty acids and monounsaturated fat, often at room temperature with liquid forms exist. Main sources: corn oil, sunflower oil, soybean oil, etc.

Polyunsaturated fatty acids has its own small families, there are a few on hand, respectively named Lipin 3 fatty acids and fatty acids Lipin 6, they most major characteristic is unable to rely on the body's own synthesis, is indispensable, therefore, necessary to get from the food. They are the heart of the protection of God, but also help resist the invasion of depression. Lipin 6 fatty acids can be seen everywhere, such as corn oil, sunflower oil, etc. can be found in plants. But Lipin 3 fatty acids are not common, whether on a daily basis, guaranteeing its intake, pumpkin seed, linseed in content is high, the other is salmon, tuna fish, and non-farmed fish.

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　　Second, the location of fat than how much more important fat

Weight is not a measure of whether health standards. You can weight slightly exceeded, but can't let not the amount of fat in place long out of excess fat. The location of some fat is very dangerous.

Close to the liver and other organs of the abdominal fat accumulation is the most terrible. You cannot feel it, don't see it, touch it, it can very quickly through the bloodstream to the direct injection of fatty acids in the liver. Endanger the hepatic insulin in the blood control. Lead to metabolic disorders, diabetes, high blood pressure induced by.

As a woman, our body is about 40%-45% of fat, 5%-10% belong to the abdominal fat. We can go to specialized medical institutions, measuring abdominal fat through the simplest method for measuring the amount of waist-.

If a woman's waist circumference more than 88cm, is considered to be high risk. If not for the sake of appearance should lose weight to health.

　　Third, the performance of the excess fat and fat of deficiency

Excess fat intake will produce obesity, and the occurrence of some chronic diseases; increase in dietary fat volume, also increases the incidence of some cancers. Essential fatty acid deficiency may cause growth retardation, reproductive disorders, skin damage, and so on; in addition, you can cause liver, kidneys, nerves and vision, and many other diseases.

　　4. how much fat intake appropriate?

Often in our diet, there is no need to deliberately add fat. Fat present in animal products, milk, fish and nuts. Butter and vegetable oil has been added to many food products. United States Heart Association, the United States National Academy of Sciences, the United States Cancer Association and many other groups and nutrition organizations suggested diet up to 30% of calories from fat, including no more than 10% of total calories from saturated fat, 55-65% of calories come from carbohydrates, and 10-15% of calories come from protein.

　　Food therapy also you S curve fit

I believe many MM now on FAT have comprehensive knowledge and understanding of the importance of fat, lose weight and keep fit the remedy, and let you do more with less. Nutritionists that should be in the morning block fat food, and in the evening eating help fat burning food. In this way, you can move the body burn fat's ability to maximize and balance blood sugar levels, does not feel hunger, maintain good mood. Want to lose weight can use food natural features that help reduce fat absorption, also you S curve fit.

　　Morning should eat fat food of block include:

Fruit (Apple, apricot, avocado, banana, pear, pineapple or dried fruit)

Vegetables (asparagus, chickpea, beets, green beans, lentils, potatoes)

Staple food (OAT porridge, rice, bread, buckwheat, maize)

Snacks (thin scones, popcorn, biscuits).

　　Night eating help fat burning foods include:

Eggs or egg products, small lamb, lean meat, peanut butter, milk fat free mass, skinless chicken or Turkey, degrease or low-fat cheese, tofu and soy products, meat, fat free mass or low-fat sour cream.

　　The following food rich in unsaturated fatty acids, Omega-3 fatty acids, more useful.

Walnut: Walnut CR containing many unsaturated fatty acids, regular consumption of walnut, enables high-density lipoprotein cholesterol levels increase, will be transported to the liver to metabolize passed out, thereby preventing the formation of cholesterol.

Cheese: cheese in fat can better promote the body's calcium in other foods ingredients absorb, a high-quality pure cheese CR containing calcium, protein and vitamins A and even compared with a glass of milk.

Salmon: salmon is fat-type fishes, which contains a lot of useful cardiovascular health Omega-3 fatty acids.

Almonds: almond CR containing monounsaturated fatty acid and linoleic acid, which can effectively reduce the body's cholesterol levels. In addition, almonds also contains a large number of minerals zinc and a small amount of sodium.

Pistachio: pistachio CR containing unsaturated fatty acid, beta-carotene, peroxide and substances such as enzymes, appropriate food can guarantee the cerebral blood flow, alive, healthy glow.

Peanuts: peanuts contain

Chocolate: chocolate contains special fat can give you a lot of antioxidants, anti-aging effect, love something sweet women is really a good news.

　　Small series of the reminder:

Want to lose weight, the burning body fat, not too worried, goals and do not set too high, in a short time can not reach the target, which tend to impede your weight loss program if you set the weekly minus 2 kg weight goal, it means that every day to consume 1000 card heat. Even the experts think that this is too difficult! so modify the recommendations: every two weeks minus 1 pound of weight on it, this year you can subtract 26 kg. Don't keep staring weighing meter, will cause weight loss, weight loss unhelpful. The target set by the low point, this will let you achieve goals more quickly, the success rate of weight loss will also be greatly enhanced.

More sleep: sleep can reduce stress, avoid excessive eating, maintaining a happy mood. Go to bed, but the metabolism, can also be consumed 15 card of heat, although very small, but cannot be underestimated. Japan studies that lead to body fat is due primarily to promote bone and muscle growth of growth hormone secretion (HGH), especially after the age of 30, growth hormone secretion levels significantly lower body fat burning rate also declined, it is difficult to keep fit. HGH only at night when sleeping, especially in sleep 90 minutes later the most exuberant, secretion of accumulated in the body of calories burned can also be continuously. So full of sleep can help lose weight.

There are three main points:

1-3 hours before going to bed, do not eat.

2 do not strenuous exercise before bed.

3 sleep 7 hours or so. Excessive sleep, but will increase in fat. (Source: PConline Photography Department)

　　Additional reading:

　　Korean diet make you thin non-stop

　　Potatoes are also able to lose weight and summer weight loss method 　

　　Weight loss food American leg and downsizing of 5 food

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