Are Low-Fat Diets Myth or Fact?
With the 1980’s came big hair, spandex, and of course – the low-fat diet craze! Back then, the prevailing wisdom was that if you eat fat, you will get fat. This couldn’t be further from the truth, so let’s explore why this is the case.
At first glance, the argument that if you eat too much fat, you’ll gain too much fat seems logical. After all, a gram of fat has over double the calories of a gram of protein or carbohydrates. So it seems to make sense that eating too much fat would, well…make you fat!
When you look deeper, though, you find that our bodies require fat. And not just specific parts of our bodies, either. Every part of your body – every cell and nerve – contains fat at some level and in some form.
Think of your hair, nails and skin – how dried out would you look if you didn’t nourish these with the fats that they need to function? How would your face look if it didn’t have a layer of fat beneath your skin to soften your lines and facial features?
Your Brain Needs Fat
In fact, your brain is made up of over one-half fat – no fat, no thinking. And the synapses that fire to create brain function are also supported by fat. If you’re having problems concentrating, maybe you’re eating too little fat!
The real truth is that sugar and other simple carbs create the fat-storing response by triggering insulin production, and insulin in effect tells the brain to store fat to use as energy. Therefore, too much sugar = too much fat storage.
There are specific dangers to eating a diet too low in fat, as well. For instance, many vitamins need fat in order to be absorbed into the body. Vitamins A, E, D and K are examples of these. These vitamins are simply not able to be utilized if there isn’t enough fat for them. This can lead to vitamin deficiencies and related health problems. (A deficiency of vitamin D alone can be contributed to depression, heart disease, fertility issues, and soft bones and teeth.)
Side Effects of Low Fat Diet
A side effect of eating a low-fat diet is that you tend to choose highly processed foods to take the place of the taste, mouth feel, and feel of fullness you get by eating fat. So you eat so-called healthy, low-fat choices rather than the whole foods – fat included – that your body truly needs.
These processed foods contain a multitude of preservatives, artificial ingredients, and chemicals that simply are not a good choice for anyone, on any diet or way-of-eating. Of course, this doesn’t mean you can go and consume as much fat as possible.
Keep your meats lean, and eat fatty, cold-water fish. Limit saturated fat, but also remember to enjoy the foods that you eat. And eating saturated fats once in a while will not harm you in the slightest.
After all we’ve been told about how beneficial a low-fat diet is in the past, the scientific truth is that we all need fat in every cell of our bodies, every day, in order to achieve and maintain our wonderful health and well-being.
5 Unhealthy Eating Habits to Avoid
It is easy to adopt poor eating habits. Especially in a world where society demands speed. Everyone wants fast Internet connections, fast banking, fast service at the checkout line and fast food.
When you take into account that most people have a limited amount of time for lunch, and are rushing to get to work on time in the morning, you can see how bad eating habits can easily develop. Getting fit and healthy, losing weight and becoming slim again ... those are goals that many struggle to achieve.
But by simply and consistently avoiding the following 5 unhealthy eating habits, you will move closer to realizing all your weight loss, fitness and health dreams.
Unhealthy Eating Habit #1 - Not eating breakfast
So many studies have proven the benefits of eating breakfast, so this is probably something you realize you should be doing. Aside from giving you a boost of energy, eating the proper foods before your start your day actually leads to consuming fewer calories.
A University of Texas El Paso study showed that the human body is designed to work more efficiently when a healthy breakfast starts your day. That research showed that consuming any particular amount of calories early in your day fills you up more than the same amount consumed later. This leads to lower calorie consumption, while still providing the energy and nutrition you need
Unhealthy Eating Habit #2 - Drinking with meals
This one probably raised your eyebrows, didn't it? And we are not just talking about alcohol. How can drinking while you eat be a bad thing? Most people believe that the liquids you ingest while eating help "wash down" their food. But drinking during meals actually dilutes the digestive acids in your stomach. Wait 30 minutes to an hour before enjoying your favorite beverage after you eat.
Here is a trick to help you successfully implement this healthy eating habit. Make sure you stay hydrated before you eat, and you will be less thirsty during your meal. Also, that liquid consumption helps give you a full feeling, which means you may eat fewer calories.
Unhealthy Eating Habit #3 - Eating late, before you go to bed
It would seem that the human body would not mind when calories are consumed. So whatever time during the day that you spread out 2,000 calories, it shouldn't matter, right? Wrong! Try not to eat anything from 2 to 3 hours before you go to bed. Eating late is thought by many nutrition and fitness experts to lead to weight gain.
And when you factor in all the negative consequences of eating fatty or spicy foods, or consuming caffeine, or simply eating too much right before bedtime, there are plenty of health reasons for avoiding eating late. Your sleep patterns are interrupted as your body is processing food, which can lead to a poor night's rest.
Unhealthy Eating Habit #4 - Not packing a lunch
85% of the world's population that is employed works at a location away from home. This one fact can lead to very poor eating decisions for breakfast, lunch and dinner. You are rushing in the morning, so you swing by a fast food restaurant for a quick and inexpensive breakfast. You did not pack a lunch the night before, so you hit the nearest diner or trendy restaurant at lunch time.
By the time you get home, your hectic workday and poor eating habits mean you are sluggish and do not feel like preparing a healthy meal. So you order take-out, or have something delivered.
By simply packing a lunch at home, you deliver so many long-lasting health benefits when you include nutritious, delicious and energy-providing foods in your midday meal. And the repetition of taking time to pack your own healthy lunch encourages preparing your breakfast and dinner meals as well.
Unhealthy Eating Habit #5 - Emotional eating
This is one of the most common and deadly unhealthy eating habits. Using the term deadly is not an exaggeration here. Studies show that as much as 80% of all sickness originates in your gut and digestive system. And this can be caused by eating the wrong things, at the wrong times, for the wrong reasons.
Humans are emotional beings. Chances are, many times you do not even realize you are eating for emotional reasons. So the next time you are ready to eat anything, ask yourself these questions.
Four Weight Loss Myths
This is an article based on the myths on weight loss. Many have got misconceptions that they can improve the looks through a hard core exercise, which is wrong. I examine the most important tips to lose weight, love handles, get a healthy body, and nutritional diet.
You would like to lost weight right? It is really very difficult to reduce your weight fully if you don’t follow these techniques carefully. You wish to look graceful like actors and actresses. You wish to have a healthy and sexy body with great elegance.
You wish to show off your firmness and beauty. You wish to reduce or lose your love handles (spare tire). Here, I show you the myths associated with weight loss exercises and healthy dieting. How you can achieve these things is being analyzed with some in depth research.
1: You cannot achieve weight loss by simple exercises.
Yes, simple exercises only help you tighten your muscles and strengthen them below the layer of fat, which gets built up anyway. How to achieve slimness? By doing regular exercises and eating a very good diet.
So, the only way for that graceful curve you desired is healthy dieting. Diet well, eat less that’s what I mean to say. Eat less, and you are better off. But never eat less like I ate when I was working in a city away from my home, staying in a hostel. I was eating so less that I would almost have died.
My health was going down than building up. I was losing weight without any bit of exercise. So, what I say is you need to eat HEALTHY, but less. And never let your health be down through your eating less. And do regular exercise about half an hour a day. You want to lose your love handles anyway, right, Pal?
For losing your love handles, you have to do the exercises including aerobics, and anaerobic exercises. Anaerobic exercises only help you get tighter muscles. And with a healthy diet, you can lose your spare tire in time.
Your belly is up? How inelegant it looks, you noticed? How to lose it all and get a great belly. How to get cuttings? I see you shouting “Crunches.” No, crunches won’t help you get a lower belly, but of course you can get a tighter and stronger abdomen.
2: Crunches won’t flatten your belly.
Yes, no crunch exercise would help you reduce your belly. I assure you. I have done that and have done a million times without any bit of difference. But I don’t advise you to leave crunches. It can make your belly muscles tighter and stronger for sure.
But you will never notice the firmness of your belly outside, it will still be that old fat belly. So, your aim is not only to make your muscles tighter, right? You also want to show your slim trim belly to the world. How to do that? Only diet, people, dieting can help you for that with regular exercise as I said earlier, and nothing else.
3: TV weight loss shows how much do they help??
I have watched some TV shows, with products like “Slim King”, or “Ab King Pro” or something like that. And the people are hoarding to by these products. They order overnight at the shown toll free number and get the products shipped through express delivery the next day.
They start sitting on it, for three minutes daily. And without any results whatsoever. I hope they advertise what is truth. I never saw someone saying about dieting with these exercises. Never have I. But they get a lot of endorsements from the media tycoons and famous fitness experts, film stars and what not.
But it all is for nothing. A very tight scam campaign you could call it. Something that is not true getting brilliant endorsements from many celebrities. Don’t buy them, I tell you, don’t ever. They are good-for-nothings. They would never help you lose your love handles or your fat belly.
4: Spot Reduction??
Spot weight reduction?? What is that? I never heard of it. And it doesn’t exist either. You cannot reduce your fat or lose your love handles in a matter of days. It takes dedicated exercise for months and months sometimes about one or two years.
You have seen Shah Rukh Khan in Om Shanti Om, you know how long he did dedicated exercise to get to that body? About six months or so. And he wasn’t that fat six months ago. Still it took him six months to get to his best shape ever. So, people, spot reduction doesn’t exist and if someone says about it, please ignore it. It is never extant.