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#1
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Good website for diet and weight loss
WP wrote:
Good diet advice and links for fat, carbos, protein etc. content in different foods. http://home.earthlink.net/~fitness_habit/5_Diet.htm It's overall a good and useful page, but the fats section could be better. It says, "The American Diabetes Association and the American Heart Association do recommend that no more than 30 percent of your calories come from fat". Here are their actual recommendations: *** American Diabetes Association: Defers to USDA guidelines: 20%-35% calories from fat, = 10% calories from saturated fat, = 1% calories from trans fat. It emphasizes trans and saturated fat. http://www.diabetes.org/for-parents-...guidelines.jsp http://www.healthierus.gov/dietaryguidelines/index.html *** American Heart Association: 25%-35% calories from fat (25%-30% if you're obese), = 7% calories from saturated fat, = 1% calories from trans fat. It emphasizes trans and saturated fat. http://www.americanheart.org/present...identifier=851 http://www.americanheart.org/present...dentifier=4764 http://www.americanheart.org/present...dentifier=1510 http://www.americanheart.org/present...identifier=506 Focus on avoiding trans and saturated fats! Eat more monounsaturated fats--like the kinds in almonds and olive oil--and eat your omega-3 fatty acids daily. When considering overall fat intake, remember there's both a lower- and upper-bound. Good luck. |
#3
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Good website for diet and weight loss
wrote in message
oups.com... wrote: WP wrote: Good diet advice and links for fat, carbos, protein etc. content in different foods. http://home.earthlink.net/~fitness_habit/5_Diet.htm It's overall a good and useful page, but the fats section could be better. It says, "The American Diabetes Association and the American Heart Association do recommend that no more than 30 percent of your calories come from fat". Here are their actual recommendations: *** American Diabetes Association: Defers to USDA guidelines: 20%-35% calories from fat, = 10% calories from saturated fat, = 1% calories from trans fat. It emphasizes trans and saturated fat. http://www.diabetes.org/for-parents-...guidelines.jsp http://www.healthierus.gov/dietaryguidelines/index.html *** American Heart Association: 25%-35% calories from fat (25%-30% if you're obese), = 7% calories from saturated fat, = 1% calories from trans fat. It emphasizes trans and saturated fat. http://www.americanheart.org/present...identifier=851 http://www.americanheart.org/present...dentifier=4764 http://www.americanheart.org/present...dentifier=1510 http://www.americanheart.org/present...identifier=506 Focus on avoiding trans and saturated fats! Eat more monounsaturated fats--like the kinds in almonds and olive oil--and eat your omega-3 fatty acids daily. When considering overall fat intake, remember there's both a lower- and upper-bound. Good luck. You are right. People see the no more than 30% of calories from fat and think they are OK with that much or worse yet that they NEED that much. When you actually research how much fat you need, you keep running across the opinion that you don't have to worry about getting too little fat, since there is some fat in even fat-free products and those essential fats people talk about can be eaten in just 3 grams of fat a day which for a 2,000 cal/day diet is less than 2% fat. You body is very capable of making fat from protein and carbs. I'm convinced most overweight people eat far too much fat. If they would cut back on fat, they get to eat a lot more food, since by weight, fat has 9 cal per gram but protein and carbs have only 4 calories per gram. That means you get to eat over twice the amount of food from carbs and protein to get the same calories as fat....any fat whether it be butter, Crisco, or the so-called good fats. dkw Yabbut --- Aren't there are important difference between good fat (EFAs, unsaturated fats, whatever) and bad fats (red meat, saturated fats, hydrogenated fats, transfats, whatever)? By definition, hydrogenated fats are not useful because they don't have any availability for processing nutrients; they're stored very easily as the body's "first choice" for body fat, because there's not much else the body can do with them. In contrast, EFA's have plenty of chemical availability -- if you draw a molecular diagram of them, they have all kinds of dangly ends just waiting to snag onto fat-soluble vitamins, proteins, and other nutrients. EFAs are the body's among the last choices to store as body fat, because the body has so many other uses for them. http://www.stumptuous.com/cms/displayarticle.php?aid=33 I mean, c'mon, Crisco is a disaster, dietarily speaking. Hydrogenated fats like that are good for only one thing: storage -- both on the shelf and on the hips. ep |
#4
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Good website for diet and weight loss
Edna Pearl wrote: wrote in message oups.com... wrote: WP wrote: Good diet advice and links for fat, carbos, protein etc. content in different foods. http://home.earthlink.net/~fitness_habit/5_Diet.htm It's overall a good and useful page, but the fats section could be better. It says, "The American Diabetes Association and the American Heart Association do recommend that no more than 30 percent of your calories come from fat". Here are their actual recommendations: *** American Diabetes Association: Defers to USDA guidelines: 20%-35% calories from fat, = 10% calories from saturated fat, = 1% calories from trans fat. It emphasizes trans and saturated fat. http://www.diabetes.org/for-parents-...guidelines.jsp http://www.healthierus.gov/dietaryguidelines/index.html *** American Heart Association: 25%-35% calories from fat (25%-30% if you're obese), = 7% calories from saturated fat, = 1% calories from trans fat. It emphasizes trans and saturated fat. http://www.americanheart.org/present...identifier=851 http://www.americanheart.org/present...dentifier=4764 http://www.americanheart.org/present...dentifier=1510 http://www.americanheart.org/present...identifier=506 Focus on avoiding trans and saturated fats! Eat more monounsaturated fats--like the kinds in almonds and olive oil--and eat your omega-3 fatty acids daily. When considering overall fat intake, remember there's both a lower- and upper-bound. Good luck. You are right. People see the no more than 30% of calories from fat and think they are OK with that much or worse yet that they NEED that much. When you actually research how much fat you need, you keep running across the opinion that you don't have to worry about getting too little fat, since there is some fat in even fat-free products and those essential fats people talk about can be eaten in just 3 grams of fat a day which for a 2,000 cal/day diet is less than 2% fat. You body is very capable of making fat from protein and carbs. I'm convinced most overweight people eat far too much fat. If they would cut back on fat, they get to eat a lot more food, since by weight, fat has 9 cal per gram but protein and carbs have only 4 calories per gram. That means you get to eat over twice the amount of food from carbs and protein to get the same calories as fat....any fat whether it be butter, Crisco, or the so-called good fats. dkw Yabbut --- Aren't there are important difference between good fat (EFAs, unsaturated fats, whatever) and bad fats (red meat, saturated fats, hydrogenated fats, transfats, whatever)? By definition, hydrogenated fats are not useful because they don't have any availability for processing nutrients; they're stored very easily as the body's "first choice" for body fat, because there's not much else the body can do with them. In contrast, EFA's have plenty of chemical availability -- if you draw a molecular diagram of them, they have all kinds of dangly ends just waiting to snag onto fat-soluble vitamins, proteins, and other nutrients. EFAs are the body's among the last choices to store as body fat, because the body has so many other uses for them. http://www.stumptuous.com/cms/displayarticle.php?aid=33 I mean, c'mon, Crisco is a disaster, dietarily speaking. Hydrogenated fats like that are good for only one thing: storage -- both on the shelf and on the hips. ep Right. But for dieters fats are fats. Even good ones add the weight like crazy. dkw |
#5
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Good website for diet and weight loss
wrote in message
oups.com... Right. But for dieters fats are fats. Even good ones add the weight like crazy. dkw Weeeelllllllll, not exactly, I don't think. Yes, fats have calories. Of course. But calories aren't the whole picture. And people do, in fact *need* EFAs, and furthermore we need *adequate* EFA's if we want to keep our health and all aspects thereof -- including optimum calorie utilization, muscle building, overall fitness, immune system strength, etc., etc. In contrast, people do *not* need *any* transfats for for optimum health. F'rinstance, just as a basic illustration, if I do regular resistance training (e.g., weight-lifting), and every time I lift I eat good fats (EFAs) in combination with other vital nutrients, my body is going to use the EFAs to use the nutrients and build muscle, which muscle will, in turn, burn calories (even while I'm not using those muscles and am just, say, sitting in front of the TV doing needlepoint). And my growing muscles and the added nutrients will give me energy and strength to go on with my active day. In contrast, if every time I lift I eat bad fats, those fats are going to be stored as body fat, and my body is likely to burn its own muscle to access the calories my body needs to recover from the lifting and go on with my day. I'll get that much weaker and I'll have that much less energy for an active, healthy lifestyle, and I"ll be carrying that much more fat. This is really important to overall fitness *and* weight-loss. Muscle cells really are basically the kind of "magical fat burning cells!!!!" that late-night TV info-mercials make us all dream of having, and eating adequate EFAs are an essential part of muscle-building. In contrast, you cannot expect to optimize your health or fitness levels by simply counting calories. That kind of thinking isn't any more helpful than relying on strategies like, "If I don't eat the Cheetos now then I'll have calories to spare so I can eat a hot dog later." This just doesn't work for fat-loss or fitness. I don't think we can ever read Krista's site enough, so I'll link to it again -- a different page from the one I linked to befo http://www.stumptuous.com/cms/displaysection.php?sid=4 ep |
#6
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Good website for diet and weight loss
Edna Pearl wrote:
I don't think we can ever read Krista's site enough, so I'll link to it again -- a different page from the one I linked to befo http://www.stumptuous.com/cms/displaysection.php?sid=4 That's really cute, and also motivating! My daughter loves to play airplane, but right now I can only do it for a couple minutes. 335/326/215 |
#7
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Good website for diet and weight loss
Edna Pearl wrote: wrote in message oups.com... Right. But for dieters fats are fats. Even good ones add the weight like crazy. dkw Weeeelllllllll, not exactly, I don't think. Yes, fats have calories. Of course. But calories aren't the whole picture. And people do, in fact *need* EFAs, and furthermore we need *adequate* EFA's if we want to keep our health and all aspects thereof -- including optimum calorie utilization, muscle building, overall fitness, immune system strength, etc., etc. In contrast, people do *not* need *any* transfats for for optimum health. F'rinstance, just as a basic illustration, if I do regular resistance training (e.g., weight-lifting), and every time I lift I eat good fats (EFAs) in combination with other vital nutrients, my body is going to use the EFAs to use the nutrients and build muscle, which muscle will, in turn, burn calories (even while I'm not using those muscles and am just, say, sitting in front of the TV doing needlepoint). And my growing muscles and the added nutrients will give me energy and strength to go on with my active day. In contrast, if every time I lift I eat bad fats, those fats are going to be stored as body fat, and my body is likely to burn its own muscle to access the calories my body needs to recover from the lifting and go on with my day. I'll get that much weaker and I'll have that much less energy for an active, healthy lifestyle, and I"ll be carrying that much more fat. This is really important to overall fitness *and* weight-loss. Muscle cells really are basically the kind of "magical fat burning cells!!!!" that late-night TV info-mercials make us all dream of having, and eating adequate EFAs are an essential part of muscle-building. In contrast, you cannot expect to optimize your health or fitness levels by simply counting calories. That kind of thinking isn't any more helpful than relying on strategies like, "If I don't eat the Cheetos now then I'll have calories to spare so I can eat a hot dog later." This just doesn't work for fat-loss or fitness. I don't think we can ever read Krista's site enough, so I'll link to it again -- a different page from the one I linked to befo http://www.stumptuous.com/cms/displaysection.php?sid=4 ep I think calories ARE the whole story. dkw |
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