Dietary Fats

dietary, fat, oil, fish, avocado, nut, olive

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in nutrition to stay in shape. I read some advice from Arnold Schwarzenegger and I learned some good stuff.

Of the 3 macronutriments, fats are the nutrients that are the most dense in energy. Fat is composed of the same thing as carbohydrates (carbon, hydrogen and oxygen) but the difference is that the atoms are not linked together in the same way. Fat is in plants and animals. Oils are liquid fats. Fats are insoluble in water. Fats are organized in 3 categories:

  • Simple fats (triglycerides)
  • Compound fats (phospholipid, glucolipid, lipoprotein)
  • Derived fats (cholesterol)

Here are the 3 fat’s functions in your body:

  1. Fats are the main source of stored energy (body fat)
  2. Fats help to protect and cushion the major organs
  3. Fats have an insulator effect, preserving body heat and protecting against excessive cold.

Fat is the most dense nutrient in calories 1 pound (453gr) of fat contains 4000 calories while 1 pound (453gr) of protein or carbohydrate contains about 1800 calories.

When you do exercise and stay within your aerobic capacity, it means you don’t run out of breath, your body uses fats and carbohydrates as a source of energy at around 50/50. But if you continue, your body will use more fat than carbohydrates as a source of energy. If you train for 3 hours, your body can use fat to create 80% energy for your body.

As you could read, there is different type of fat: saturated, unsaturated and polyunsaturated. These terms mean the number of hydrogen atoms attached to the molecule. Here is an analogy with a string’s ball so that it’s easier to understand. Saturated fat is like a length of string in a messy clutter. Unsaturated is like a rope with some entanglements. And polyunsaturated is like a rope carefully wrapped without the sign of a tangle. The more fat is saturated (tangled), the more likely it’s to remain in the body and clog the arteries, which increase the risk of heart disease.

There are also other factors. Diets rich in saturated fat tend to increase cholesterol levels in the blood. Health experts advise that 2/3 of your fat intake is polyunsaturated fat.

Saturated fats are found in:

  • Beef
  • Lamb
  • Pork
  • Chicken
  • Shellfish
  • Egg yolks
  • Cream
  • Milk
  • Cheese
  • Butter
  • Vegetable shortening
  • Chocolate
  • Lard

Unsaturated fats are found in:

  • Avocados
  • Cashews
  • Olives and olive oil
  • Peanuts, peanuts oil, peanut butter

Polyunsaturated fats are found in:

  • Almonds
  • Cottonseed oil
  • Margarine (usually)
  • Pecans
  • Sunflower oil
  • Corn oil
  • Fish
  • Mayonnaise
  • Safflower oil
  • Soybean oil
  • Walnuts

Essential Fatty Acids

fatty, acid, saturated, unsaturated, monounsaturated, polyunsaturated, omega,3,6,9,linolenic, linoleic, cla, gla, arachidonic, epa, dha, oleic, lauric, myristic,palmitic, stearic

Essential fatty acids are inevitable in a healthy diet because your body can’t create it itself- That’s why it’s essential that you eat foods containing essential fatty acids. It’s a shame because many bodybuilders have low fat diets and they develop deficiencies in dietary fat. Fortunately there are foods and supplements that provide “good fats” to avoid this extreme. Here are some examples:

Fish oil

Instead of eating low-fat fish, test salmon, trout or mackerel. Fish oil is needed by organs, especially the brain. You can also take fish oils as supplements.

Polyunsaturated vegetable oil

In vegetable oils, there are 2 acids that are valuable: linoleic acid and linolenic acid. Supermarket oils such as corn oil, sunflower oil and safflower oil don’t contain linoleic acid. Soybean oil is the only supermarket oil containing linoleic acid but you need ot pay attention to GMO. For linolenic acid, you can find that in linseed oil, walnut oil, pumpkin seed oil.

Monounsaturated fatty acids

There are the most harmless fatty acids compared to some polyunsaturated fatty acids because they don’t affect your cholesterol or your prostaglandins (regulators of the hormones action). Monounsaturated fatty acids are found in olive oil and macadamia nuts.

Supplements of fatty acid

These supplements contain essential fatty acids from fish oils and other sources.

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-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here .

What To Eat To See Abs

abs

Sure, an Italian sports car, an Apple watch or Bling-Bling are cool but have a flat stomach and toned is truly the ultimate status symbol. You can’t buy it or fake it, the only way is to work for. The good news is, it’s not so difficult as it seems. You don’t need to do 600 sit-ups, to have a very hard diet or live solely shakers protein and dietary supplements. You just have to stay active and feed your body with right foods. Here’s a list of foods that help you burn fat and cut your hunger.

egg

Whole egg, 1 egg

Calories: 78

Fat: 5.3 g

Saturated fat: 1.6 g

Protein: 6.3 g

vs

egg white

Egg Whites, 1 egg

Calories: 17

Fat: Less than 0.1 g

Saturated fat: 0 g

Protein: 3.6 g

Despite what it says popular thinking about a diet with a high number of calories, it’s not always a bad thing. And this, especially with the eggs. Of course, egg whites helps avoid calories, cholesterol and fat. But this is not the food winner in the long term. Thank you to the element called choline, it is in the yolk. It activating the metabolism and disables belly fat genes. Explanation: Eating a little yellow can help your abs to be visible without running for hours at the gym. In addition, the yolk contains vitamins B12 and D, excellent for the heart ,. If you don’t like this idea, you can made an omelet with 1 whole egg and 2-3 egg whites.

Baked potato

Baked potato, with skin 1 medium

Calories: 115

Fat: 0.1 g

Saturated Fat: 0 g

Sodium: 12 mg

Carbohydrate: 26.7 g

Fiber: 4.6 g

vs

french fries

French Fries, 1 cup

Calories: 182

Fat: 9.7 g

Saturated fat: 2.2 g

Sodium: 110 mg

Carbohydrates: 21 g

Fiber: 2 g

Thank you to the popularity of low-carbohydrate diets, the white potato has been unfairly stuck as a food to avoid. The truth ? It is a powerful appetite suppressant that can help you slim down. The potato is not a food to avoid like a cake or a donut, but it is also satisfying as brown rice according to an Australian study. It is true that it is less efficient than the sweet potato but a potato baked with olive oil and a bit of spice is perfect. Compared to French fries, potato is unbeatable. French fries are rich in fat, which clogs the arteries and one study found that they are very addictive. Have you ever eaten a few French fries and then stop? Not easy to slim down in these conditions ?

Apple

Apple, 1 medium apple

Calories: 72

Fat: 0.2 g

Saturated fat: 0 g

Carbohydrates: 19 g

Fiber: 3.3 g

Sugar: 14.3 g

vs

Apple juice

Apple juice, 23 cl (8 oz)

Calories: 120

Fat: 0 g

Saturated fat: 0 g

Carbohydrates: 29 g

Fiber: 0g

Sugar: 28 g

Most people don’t know that a glass of apple juice is the equivalent of 42 M & M !!! What’s worse is that most comes from fructose, a type of sugar that damages the visceral fat. Apples are one of the best sources of fiber, an important nutrient for reducing abdominal fat. In fact, eating 10 grams of fiber per day reduced belly fat by 3.7% in 5 years according to a recent study. Bonus: The Pink Lady apples are one of the best sources of antioxidant flavonoids, which may help protect cardiovascular disease.

Sirloin tip side steak

Sirloin tip side steak, 3 oz (85 g)

Calories: 148

Fat: 4.8 g

Saturated fat: 1.8 g

Protein: 24 g

vs

Rib eye steak

Rib eye steak, 3 oz (85 g)

Calories: 163

Fat: 7.2 g

Saturated fat: 3 g

Protein: 25 g

Good news for lovers of red meat. You don’t have to give up the steaks. If you like fatty meat like rib eye or T-bones, changed to a leaner meat such as sirloin tip side steak or top round . The fatty red meat consumption is positively associated with waist circumference and obesity increase, while eating lean proteins have opposite effect, say the researchers. The benefits of lean meat have been shown: increased satiety, which helps reduce calorie consumption throughout the day but also helps burn calories. The lean meat has a high thermogenic effect, meaning that your body burns some of the calories from meat that you are digesting. For best results, consume 0.8 to 1 gram of lean meat per kg of your bodyweight, per day.

 

Honeydew Melon

Honeydew Melon, 1 cup

Calories: 64

Fat: 0.3 g

Saturated fat: 0 g

Carbohydrates: 16 g

Fiber: 1.4 g

Sugar: 14

vs

apricot

Raw Apricots, 1 cup

Calories: 79

Fat: 0.6 g

Saturated fat: 0 g

Carbohydrates: 18 g

Fiber: 3.3 g

Sugar: 15 g

Although all fruits are good sources of nutrients for health, that does not mean that all of them can help you be ready for swimsuit. The apricot, for example, contains sugars and starches which can cause bloating and gassiness. On the other hand, melon, a natural diuretic, can help you to haven’t these bloating.

spinach

Spinach, 1 cup

Calories: 7

Fat: 0.1 g

Saturét fat: 0 g

Fiber: 0.7 g

Protein: 0.9 g

vs

Kale

Kale, 1 cup, chopped

Calories: 33

Fat: 0.6 g

Saturated fat: 0.1 g

Fiber: 2.4 g

Protein: 2.9 g

Rich in muscle building protein, satiating fiber and vitamins A, C and K, kale is one of the healthiest vegetables. But it has a significant drawback: it is loaded with a sugar called raffinose that remains undigested in the intestine. Once this process begins, the stomach produces a gas that is bloating and covers your abs hard earned. Instead, use spinach, it contains compounds called thyklakoids, a powerful appetite suppressant. Low in calories, vegetables can help you to be filled without being too fill your belly.

-Steph