#fatdietary

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Saturated Fat Dietary Cholesterol and Blood Cholesterol

High CVD risk occurs when bad cholesterol is high, good cholesterol is low, and triglycerides are high. Tends to go hand in hand with diabetes. Dietary cholesterol does barely anything to blood cholesterol levels, since your body largely makes its own. The recommended daily intake of dietary cholesterol for the average healthy person is about 300 milligrams per day with less than seven per cent of calories coming from saturated fat, according to the Heart and Stroke Foundation of Canada. Cholesterol and saturated fats are not a problem if you are fit. Two or three times fish a week will cover your omega 3, and omega 6 is in many plant foods. And it's those that are in most processed foods, hence on most nutrition labels.

Saturated fat and cholesterol ratio

Most national heart disease bodies make recommendations that will reduce coronary risk to the "standard" range. The normal range of course means that ischemic heart disease and strokes remain the second largest cause of death. In the Framingham study, there was a subpopulation with total cholesterol heart disease risk, and this is seen in cross-cultural epidemiology as well. These low levels in general Western populations usually require winning the genetic lottery, but one can get pretty close by dietary means with zero dietary saturated fats or cholesterol. People absorb cholesterol from diets, it depends to some extent on your genetic makeup. Holding serum cholesterol levels constant, your risk of heart disease rises with increased dietary saturated fats. It's certainly not the biggest risk for heart disease, but it is a risk factor. Saturated fat tends to raise both bad and good cholesterol, which seems to be benign for risk.

Being healthy and losing weight on a low carb diet

Saturated fat is not inherently bad. It can be consumed, in moderation, in the diet. Many beneficial and "healthy" oils have a bit of saturated fat in them If you eat in a caloric surplus, you will still gain weight no matter what diet you are on. fat burning mode means you are using fat for fuel instead of glycogen. it doesn’t mean your body can't maintain weight or gain weight. You can lose some water weight when you first cut out carbs but as far as losing actual bodyweight. You don’t lose weight any faster than if you remove fats but many find it easier to stick too because it is a very satiating diet, so restricting calories can be pretty easy. However, being healthy and losing weight are not the same thing.

Nutrition labels refers to the amount of dietary cholesterol

Dietary cholesterol is efficiently absorbed, but in most Western populations, dietary cholesterol has limited effect. Even in extended trials of no saturated fat, no cholesterol diets, most Westerners don't fall much below 170 mg/dL plasma levels. Traditional agrarian societies are helped here by helminth infections and higher physical activity. Saturated fat is not inherently bad. It can be consumed, in moderation, in the diet. Many beneficial and "healthy" oils have a bit of saturated fat in them (olive oil, coconut oil, avocado oil).Determining which is worse in the cholesterol versus saturated fat debate is relatively easy. While you will have vegans and others supporting the notion of limiting cholesterol in the diet, the way saturated fats MAY impact blood lipid profiles is probably more damaging than dietary cholesterol.Trans fats in processed foods are unhealthy, those in whole foods aren't. Trans fat should be eliminated as much as possible or enough to get your total cholesterol under 150mg/dL and LDL under 70mg/dL. Having up to 40 – 45 % of your total energy intake from mostly unsaturated fats appears to be fine for most.Fat is VERY healthy in forms like nuts, good oils, etc. What is bad for heart is foods that cause inflammation. The type of fat that is bad is vegetable Oils such as Corn Oil, Soybean Oil, as these are high in Omega 6 which is very inflammatory. The cholesterol label on nutrition labels refers to the amount of dietary cholesterol in a particular food. This dietary cholesterol comes from animal sources that have fat in them (fat-free animal products contain minimal, if any, cholesterol). Since cholesterol is only produced by animals, it is only available through them. Humans and other animals produce all the cholesterol they need to survive and thrive, and while dietary cholesterol is not necessary, it is not inherently harmful either. Breast milk provides so many health benefits that it's nearly a universal truth that it cannot be beat as a nutritional source. Yet, breast milk is extremely high in saturated fats and cholesterol.

Variables related to Increasing bad cholesterol

Increasing bad cholesterol cannot be boiled down to saturated fat, dietary cholesterol…  There are many factors in play. If you are concerned about your "bad" cholesterol levels, the best advice that can be given is to eat whole foods, mainly plants and not too much. Don't be concerned about dietary cholesterol but also make sure you aren't using that as a free pass to consume high-fat meats. Dietary fats are necessary for optimal health. See what low-fat diets have done for the general population over the decades. When you think of human breast milk, you think of the perfect food (for babies and young children at least). Some cultures breast feed as old as 4-5 years old. There are three factors that control our fat levels in our blood: The amount of fat that we eatThe amount of fat that our bodies createThe amount of fat that we burn Nutrition and optimizing health are highly individualized. What works for one may not work for another. Do what is easiest for you and what feels best. If someone can't lose weight unless they're on a ketogenic diet then I think the benefits outweigh the risk. But when the weight is off I think they'd have a much better long-term outcome if they transitioned to a more balanced diet. Read the full article

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The Hardest Part About Dieting: Find Your Source of Your Binges

Binge eating is a real problem for people on a restrictive diet. But for me, instead of fighting the binge, I rearranged my calories and quality of food. So, the most important meal of my day is at night - dinner. I figure out what I want for that meal and track those calories first. Then for the rest of the day and calories, I aim to fill it with tons of veggies and protein. have better self-control during the day just not in the evening. Having a few yummy low calorie recipes that I really enjoy. I don’t have those unless I’m craving something and when I have them, I have them at the end of the day. This helps, because it gives me something to look forward to, a reward. I

Having a family who aren’t on the same diet

For some people a family not going the same diet regime is a real burden. Cooking two different things all the time also might be tough. That's the problem. Cook differently for family and again for yourself. A woman would reiterate: There are bagels on my counter and chips in my pantry. That’s hard for me. I sometimes think if I lived alone I could purge my house and have a carb free safe space to protect me from myself in weak moments, and it would be easier. I don’t begrudge my family for not being on a diet they don’t need to be on though. I can’t make them live in a carb free home. Don’t let you house fill with carb food. do the grocery shopping, so quit buying bread, pasta, potatoes and anything with sugar or flour in it. The kids are welcome to eat healthy food.

Calculating Macros and think before everything I eat.

Make two sides that are Keto friendly and they eat a whole Keto supper without knowing it! So, try to cook one family dinner but with just minor modifications. A protein we can all have, a salad or vegetable we can all have, and then another side only they have like rice or something. Make two sides that are Keto friendly and they eat a whole Keto supper without knowing it! Lunches are most work though because that’s where the big difference is. I’ve learned to make my lunch first, the night before, so that I’m happy with what I put together and can just focus on me. Knowing I have a good lunch ready to grab keeps me from feeling deprived when I make their lunches in the morning.

Cravings while dieting

Cooking separate meals is a non-issue for me, I know most of my recipes by heart and all the macros associated with them. I know all the brands I like to eat, all the veggies like to use etc. so, It stops being hard after a while. Usually you want to binge because something in you feels it deserves to be rewarded for getting through the day. No matter how your day was, you're amazing for getting through it. But try instead to reward yourself in other ways. Make a homemade face mask or body scrub. Anything little that makes you feel like a queen/king at the end of the day. Try drinking a nightly tea. Grow to love it. Use it to wind down the night each night. If you really need something to eat, try drinking a light broth. It's very filling. It also has a soup taste so sometimes it satisfies whatever you mind thinks it is needing. Try to really find the source of your binges and work that way. Fasting helps you to 'save' your calories for the end of the day.

What macronutrients ratio should be  - how to find them out?

The ketogenic diet (keto) is a low-carb, high-fat diet that causes weight loss and provides numerous health benefits. Macro ratios can vary vastly between individuals but here some estimations: Protein 20-30%, Carbs 45-60%, Fat 15-30% I personally try to get 20-25% of my calories from protein, then I don’t bother too much with fat to carbs ratio. There are plenty of calculators online you can look up. Don’t forget that one gram of fat contains a little more than twice as much calories as one gram of carb or protein, so for example an egg which contains 5g of fat and 6g of protein will have 65% of its calories coming from fat and 35% from protein.

The beauty of intermittent fasting

The beauty of IF is that it’s fluid, and helps with food cravings. Choose when you want to eat. Big dinner ahead? Start eating later. Your window for eating is, say, 8 hours. As long as you don’t start eating again for 16 hours, you’re good. It can change every day as long as you can do the math Willpower can be quite a fight sometimes, but sometimes just changing it up can help you with it. I changed up my routine a bit and it helped so much. I used to have the bad habit of mindlessly eating in front of the tv, so I made myself stick to eating at the dining table, even for snacks for a long time. we are creatures of habit. It is very likely there is some kind of association with uncontrollable snacking. Once you identify your associations, you can take steps to curb it. With my TV cramps, if I was craving something, I would allow myself to eat, but I made sure to stop whatever I was watching, take the time to portion out a single serving, and eat in the dining room. Eventually, overtime, the association subsided.

Fasting and fed state

Try to develop a fairly elaborate night time routine to keep yourself busy and your mind off of snacking. Typically, this type of binging is more habit based than hunger based. Body doesn't have an on/off switch, it regulates its work by current situation of that time. Whenever you eat you are in surplus, and once that food has ended,  fasting to give energy you are in deficit. So, we go in and out to deficit/surplus throughout the day and the summation of those surplus/deficit will determine your body composition depending on which one outweighed the other. Read the full article