Saturated fats

Saturated fat is fat that consists of triglycerides containing only saturated fatty acids. Saturated fatty acids have no double bonds between the individual carbon atoms of the fatty acid chain. Various fats contain different proportions of saturated and unsaturated fat. Examples of foods containing a high proportion of saturated fat include animal fats such as cream, cheese, butter and ghee; suet, tallow, lard and fatty meats; as well as certain vegetable products such as coconut oil, cottonseed oil, palm kernel oil, chocolate, and many prepared foods.



Serum saturated fatty acid is generally higher in smokers, alcohol drinkers and obese people. Deep-fry oils and baking fats that are high in saturated fats, like palm oil, tallow or lard, can withstand extreme heat (of 180-200 degrees Celsius) and are resistant to oxidation.

The consumption of saturated fat is commonly considered a risk factor for elevated (quantitative) cholesterol levels, which in turn is a risk factor for some types of cardiovascular disease. According to this view, oils that are high in saturated fats (including coconut, palm oil and palm kernel oil) are less healthful than oils with a lower proportion of saturated fats and higher proportions of unsaturated (preferably monounsaturated) fats like olive oil, peanut oil, canola oil, avocados, safflower, corn, sunflower, soy and cottonseed oils.

Not all research finds the link between saturated fat and cardiovascular disease clear. In 2010, a meta-analysis of prospective cohort studies found no statistically significant relationship between cardiovascular disease and dietary saturated fat.

How to lose weight fast

This is one of the famous question you will hear a lot of people asking. When you read on the internet you can find a lot of information on it, the good way and also the bad way. There are people who gain from either ways but let us talk about the healthy way instead, exercise is still the best way to do it.

I personally feel that it’s a very tough and painful process that not everyone can do it. The times that we are going to take to achieve what we want are long, because every one of us is different in our own ways and it makes every one of us unique in that way. That’s why we have people turning themselves to the fastest way by taking those weight loss supplements that we can get from the super market. The worst is those who under go any form of operation to reduce the amount of fats in their body, the process is very painful for what I see, as I did not tried it before and will never want to try it myself. Actually it’s very simple to lose weight but before we start we have to understand how our bodies work as everyone of our body work very differently.

Firstly, make sure the amount of activity is more then the amount of calories we take daily. When I talk about activity I’m talking about exercise, sports and any other activity that require body movement. Here is the problem. How do we know how much activity is enough for us? Minimum at least exercise 2 times a week. Goes gym, jogging, running or any form of aerobic or anaerobic exercise will help.

Intensity is also very important in the whole process. Yes, we exercise 5 times a week but if the intensity is not correct we will not be able to benefit much as well. Make sure when we are doing weights the resting period try to keep as short as possible. When we read, average they say must be 30 sec. Try this, do a shorter rest on an exercise routine that you have been following and compare with other days that you do the routine. Observe how you feel.

Secondly, when we run try not to bring your heart rate too high, try to maintain at 60%, if you push your heart rate too high you will end up strengthen your heart and lung more any you might not be losing much fats but yet again I cannot justify by doing so you will not burning fat because all of us is different. You still have to observe how your body reacts to what u do and never afraid to do experiment on your body.

I always advice a combination of weights and cardiovascular exercise is good to lose weight because by just running itself your leg will not get any stronger. We still have to do some leg exercise to strengthen our leg. Although running you are carrying your own body weights but imagine as your legs get stronger by carrying your own body only if your body weight increase if not the amount of weight your leg carrying are not effective anymore.

A lot of stuff I’m sharing right here are base on my experience with myself and my clients. The main thing I find that what really can make us lose weight is patients. Without it weight loss will never be able to achieve. In my years in this industry I have see a lot of people failed because of that. I’m still trying hard to convince people that’s we will achieve weight loss if we work harder because I don’t believe in putting effort and u wont see result. It’s either now or later.

What are fats made of?

What are fats made of?

Fats consist of a wide group of compounds that are generally soluble in organic solvents and largely insoluble in water. Chemically, fats are generally triesters of glycerol and fatty acids. Fats may be either solid or liquid at room temperature, depending on their structure and composition. Although the words "oils", "fats", and "lipids" are all used to refer to fats, "oils" is usually used to refer to fats that are liquids at normal room temperature, while "fats" is usually used to refer to fats that are solids at normal room temperature. "Lipids" is used to refer to both liquid and solid fats, along with other related substances.

Fats form a category of lipid, distinguished from other lipids by their chemical structure and physical properties. This category of molecules is important for many forms of life, serving both structural and metabolic functions. They are an important part of the diet of most heterotrophs (including humans). Fats or lipids are broken down in the body by enzymes called lipases produced in the pancreas.

Important of fats

Vitamins A, D, E, and K are fat-soluble, meaning they can only be digested, absorbed, and transported in conjunction with fats. Fats are also sources of essential fatty acids, an important dietary requirement.Fats play a vital role in maintaining healthy skin and hair, insulating body organs against shock, maintaining body temperature, and promoting healthy cell function.

Fats also serve as energy stores for the body, containing about 37.8 kilojoules (9 Calories) per gram of fat. They are broken down in the body to release glycerol and free fatty acids. The glycerol can be converted to glucose by the liver and thus used as a source of energy.

Fat also serves as a useful buffer towards a host of diseases. When a particular substance, whether chemical or biotic reaches unsafe levels in the bloodstream, the body can effectively dilute or at least maintain equilibrium of the offending substances by storing it in new fat tissue. This helps to protect vital organs, until such time as the offending substances can be metabolized and/or removed from the body by such means as excretion, urination, accidental or intentional bloodletting, sebum excretion, and hair growth.

While it is nearly impossible to remove fat completely from the diet, it would also be unhealthy to do so. Some fatty acids are essential nutrients, meaning that they can't be produced in the body from other compounds and need to be consumed in small amounts. All other fats required by the body are non-essential and can be produced in the body from other compounds.

Examples of fats

Examples of edible animal fats are lard, fish oil, and butter or ghee. They are obtained from fats in the milk and meat, as well as from under the skin, of an animal. Examples of edible plant fats include peanut, soya bean, sunflower, sesame, coconut, olive, and vegetable oils. Margarine and vegetable shortening, which can be derived from the above oils, are used mainly for baking. These examples of fats can be categorized into saturated fats and unsaturated fats.

How to reduce lower back pain

What can cause low back injuries?
Many things can cause low back injuries — muscle strain or spasm, sprains of ligaments (which attach bone to bone), joint problems or a "slipped disk." The most common cause is using your back muscles in activities you're not used to, such as lifting heavy furniture or doing yard work. Unexpected events such as taking a fall or a car accident can also cause low back pain.

What can I do for relief when I've hurt my lower back?
The best position for relief when your back hurts is to lie on your back on the floor with pillows under your knees, with your hips and knees bent and your feet on a chair or just with your hips and knees bent. This takes the pressure and weight off your back.

You may need 1 to 2 days of this sort of rest for a hurt back. Resting longer than this can cause your muscles to weaken, which can slow your recovery. Even if it hurts, walk around for a few minutes every hour to help keep your back muscles strong.


















What else can I do for relief?
Heating pads can help to relax painful muscle spasms. Use heat for 20 to 30 minutes at a time. Ice packs and massages may also give relief. Nonprescription medicines that reduce pain and/or swelling include aspirin, acetaminophen (brand name: Tylenol), naproxen (brand name: Aleve) and ibuprofen (some brand names: Advil, Motrin).

Long term solution:
Strengthen your back muscle and also the lower part of the back.

What Causes Water Retention

Many different problems and conditions can cause edema (swelling due to fluid retention). Some causes involve lifestyle (diet, lack of exercise, alcoholism, occupations involving standing), some causes are hormone-related, especially in women, other causes are drug-related or the result of a serious medical condition. Here is a list of the most common causes of edema caused by water retention.

Eating Too Much Salt

Sodium intake is closely related to water retention and edema. Over consumption of salt is one of the commonest reasons why people retain excess fluid. Many experts tell patients with water-retention problems to eat fewer processed foods, add less salt when cooking and remove the salt shaker from the table. A good diet to follow is the DASH diet.

Gravity

Prolonged periods of standing often causes fluid to ‘pool’ in the tissues of the lower leg.

Hot Weather

During periods of high temperatures, the body is less efficient at removing fluid from its tissues.

Burns/Sunburn

When burn injuries occur, the skin reacts by retaining fluid and this causes localized swelling.

Premenstrual Syndrome (PMS) Edema

Women have an increased risk of water retention, due to the rise and fall of hormone levels. For example, the reduction in progesterone, in the week before menstruation, can cause fluid retention. Some experts believe the problem is related to abnormal fluctuations in blood sugar. Others believe it is sodium-related. When your blood breaks down progesterone in the run-up to menstruation, the kidneys are told to retain water and sodium. As well as this, a water-retaining compound (an anti-diuretic hormone) may be secreted, which causes more water to be retained. Diuretic treatment is not beneficial for edema related to PMS.

Contraceptive Medication Edema

The birth pill or any oral contraceptives that include estrogen can lead to fluid retention in some women. Weight gain (of up to 8 pounds) when first going on the pill is not uncommon.

Edema During Pregnancy

Hormones released in pregnancy encourage the body to hold onto excess fluid. Pregnant women typically retain a significant amount of sodium and water. Some of this excess fluid is needed by the fetus and placenta. Swelling in the face, hands, lower leg and feet is typically seen in pregnancy.

Menopause
Water retention, causing bloating and edema can occur in menopausal women either during perimenopause or post menopause. Hormone fluctuations and estrogen replacement therapy are two common culprits.





Nutritional Deficiencies

Dietary deficiency, like inadequate intake of vitamin B1 (thiamine) can cause fluid retention. Vitamins B6 and B5 also assist fluid dispersal. Low levels of protein (albumin) in the bloodstream may also cause edema.

Medication Side Effects

Water retention and edema may also be caused by drugs, such as high blood pressure medication (antihypertensives) and certain forms of steroid medications such as corticosteroids and nonsteroidal anti-inflammatory drugs (NSAIDs).

Medical Conditions

Fluid retention may be a symptom of a more serious underlying medical condition. Here are the most common examples:

Chronic Venous Insufficiency

In some patients, weak valves in the veins of the legs fail to return blood to the heart as efficiently as normal. The pooling of blood can result in varicose veins.
Chronic venous insufficiency may itself occur after the patient has experienced venous blood clots (deep vein thrombosis). Here, the swelling is usually limited to the lower extremities (feet/ankles) and may affect only the left or right side. Usually, other conditions cause swelling in both extremities.

Kidney Disease (Nephrotic syndrome and acute glomerulonephritis)

Kidney disease can cause swelling in the legs and around the eyes. It is the result of an increase in pressure in the blood vessels, caused by the kidneys failing to excrete a sufficient amount of sodium and fluid. The fluid left behind raises pressure on the blood vessel walls, which induces fluid to move from inside the blood vessel to outside, leading to edema.

Heart Failure (Congestive Heart Failure)

Heart failure can adversely affect the right hand chambers, whose function is to receive blood from the body and pump it to the lungs to be filled with oxygen, or the left heart chambers, which pump oxygenated blood to the rest of the body. If these chambers are unable to pump effectively, the body compensates by retaining fluid and increasing the volume of blood. This causes congestion of the veins, enlargement of the liver, and the accumulation of fluid in the abdominal cavity (ascites) and in subcutaneous tissues, causing swelling in the legs. Typically, right heart failure, leads to swelling in the legs and abdomen, while left heart failure causes edema in the lungs, or pulmonary edema, leading to shortness of breath.

Liver Disease - Cirrhosis

Cirrhosis causes congestion in the liver which leads to an increase in pressure in the liver's blood vessels which backs into the blood vessels leading to the liver, causing ascites. This causes swelling in the abdomen, and in the feet or, if the patient is lying down most of the day, edema in the lower back (sacral edema).

Malignant Lymphoedema

This includes cancerous tumours that block structures of the lymphatic system, such as the lymph nodes.

Thyroid Disease

An example is hypothyroidism, usually treated with thyroxine.

Arthritis

Arthritic joints may swell with fluid, causing localized edema.

Allergic Reactions

People who are susceptible to allergic reactions may experience edema in response to particular allergens (eg. wasp sting). In some cases, the reaction is severe (anaphylaxis) and requires immediate medical attention. This type of edema is short-lived.

How to calculate BMI

If you wish to calculate BMI yourself, below are the BMI formulas:

Metric Units: BMI = Weight (kg) / (Height (m) x Height (m))

Examples: Someone who is 1.70 m and weights 60 kg has a BMI of
BMI Calculation = 60 / (1.7 x 1.7) = 20.8 <== This person is in the Normal category.

Consumer Diet Guide: Sizing Up America's Most Popular Diets

There are different types of diet plan that people in this world will get to know about but not every plan is suitable for different individual because we have to know that our body works very differently. Below is an article that I came across in MSN about experts weigh in on the pros and cons of each plan.

The key to losing weight—and keeping it off—is to find the eating plan that fits your personality and lifestyle. To help, we've rounded up expert opinions on the pros and cons of the 10 most popular diets in America.

"All the popular diets can help you lose weight because they provide almost identical calorie intakes," says nutritional biochemist and author Shawn Talbott, Ph.D. "But different people may do better on different diets because of personal tastes. For instance, if you love bread, don't even think about trying Atkins … because it won't work."

Here's a look at the 10 most popular diets in America:

Jenny Craig
Tasty, ready-made meals and snacks—"Jenny's Cuisine"—are perks of Valerie Bertinelli and Queen Latifah's favorite diet (which is similar to NutriSystem). Amy Hendel, health expert and author of Fat Families, Thin Families (Benbella Books, 2008), sums it up: "No thinking, just eating."

Pros: Jenny Craig is a balanced, calorie-controlled diet with weekly consultations in person or by phone.

Cons: Jenny's Cuisine gets expensive (though a short-term stint could teach portion control). "Average people aren't under the same scrutiny as the celebrities who lost tons of weight, so the pressure to stay on track is decreased," says Hendel. In addition, participants may tire of the prepared meals and may not learn how to count calories outside the program.

Mediterranean Diet
Rather than focusing on calories, this healthy eating plan revolves around veggies, whole grains, olive oil, nuts, fish, poultry, and dairy—with limited red meats and moderate wine consumption.

Pros: The home cooking emphasis makes it inexpensive and easier to track fats, cholesterol, and sodium, says Hendel. Plus, these flavorful foods don't trigger feelings of deprivation. Nutritionist Haruko Oyama of Montefiore Medical Center says this diet is connected to numerous health benefits, such as decreased risks of cardiovascular disease, and possibly diabetes and Alzheimer's.

Cons: "The effect of the Mediterranean Diet on weight loss specifically hasn't been as widely researched as the health effects," says Oyama. Plus, people could take the freedom to eat healthy fats a little too far—and overdo it.

Zone Diet
You won't overdo it if you stay in the Zone: one gram of fat for every two grams of protein and three grams of carbohydrates, meant to balance hormones and control hunger.

Pros: New York City-based nutritionist and personal trainer Ariane Hundt says, "This diet promotes fat loss, reduces inflammation, increases energy, reduces cholesterol, and has anti-aging benefits." Plus, nutritionists generally favor healthy, balanced meals.

Cons: "The fat, protein, [and] carb groups are a little simplistic," says Hendel. "We need some calcium from dairy every day, and we need to separate grain-based carbohydrates from fruits and vegetables (the Zone counts them as one). And, limiting grains can be difficult to do over the long term. Most Zone-committed eaters seem to be highly motivated, physically active people who can afford the home-delivered meals."

Weight Watchers

This diet giant also sells its own pre-made meals plus books and magazines, and recently introduced the new Momentum program, replacing the traditional Flex and Core plans. Momentum revolves around the POINTS system and offers strategies for overcoming temptations. Diet coach Laurie Beebe, R.D., says, "Weight Watchers is effective because people can stay on it for years and keep the weight off."

Pros: Regular meetings offer information-driven discussions, weigh-ins, tools such as food tracking journals and activity calculators, and encouragement—plus Weight Watchers provides online support. Beebe confirms that the portion control, controlled calories, and accountability help people lose weight.

Cons: Each meeting costs about $10 (depending on your area), tools cost extra, and the POINTS system doesn't necessarily reflect the nutritional value of food.

Volumetrics
In this plan, nutrient-dense foods full of fiber, vitamins and minerals are encouraged (such as veggies, fruits, broth-based soups, nonfat milk, etc.), while energy-dense foods are in the no-fly zone (cheeseburgers, cookies, packaged foods, etc.).

Pros: It's a healthy, inexpensive way to lose weight. "Diets often fail because people feel hungry," says dietician Jodi Greebel, author of The Little Black Apron: A Single Girl's Guide to Cooking with Style and Grace (Polka Dot Press, 2007). "Volumetrics encourages large quantities of nutrient-dense foods, which fill you up. This plan also encourages food journals and exercising—two keys to permanent weight loss."

Cons: "Volume alone may not satisfy your taste buds," says Hundt, potentially leaving you vulnerable to those tempting fat, sugar, and salt cravings.

The Flat Belly Diet
Liz Vaccariello, editor-in-chief of Prevention magazine, co-wrote the book about this female-focused, Mediterranean-style diet. The claim: Eating monounsaturated fatty acids (MUFAs) at every meal will flatten bellies without exercise. Meals are capped at 400 calories, foods that lead to bloating are discouraged, and participants are told to eat every four hours.

Pros: "Eating a specific number of calories regularly will help maintain energy levels, stabilize blood glucose levels, and prevent hunger," says Susan Kraus, a clinical dietitian at Hackensack University Medical Center. "Plus, the recipes are tasty, which keeps dieters satisfied."

Cons: Research doesn't prove that diets target specific body parts, and health experts aren't crazy about de-emphasizing exercise.

Weigh Down Diet
Satisfy your cravings here! "This diet focuses on portion sizes and hunger cues, which are very important for weight loss," says Greebel. All foods are allowed in this Higher Power–based diet; eating is motivated by the body's physical needs.

Pros: Kraus says dieters are encouraged to become more spiritual, stop obsessing about food, and take more responsibility for their eating habits.

Cons: Greebel points out that it's difficult to lose weight if you're not watching what you eat, even if you're careful with portion sizes. Kraus adds that people might need a more specific, structured plan to lose weight successfully.

South Beach Diet
If you need structure, here's one of the strictest diets on the market. Cardiologist Arthur Agatston's diet is divided into three phases: Eliminate Cravings, Lose Steadily, and Maintain. Strict guidelines about reduced-fat dairy, lean proteins, veggies and healthy fats are part of every phase.

Pros: "The core of this diet is a heart-health promoting, balanced diet that most people can follow if they don't mind the rules," says Hendel.

Cons: Dr. Jan Evans, R.D., of Richmond, Va., warns, "The first two phases are unhealthy, unbalanced, and not only cause fluid loss [and] dehydration, but can cause ketosis and electrolyte imbalance. The diet is too restrictive in the first two phases, and lacks essential nutrients."

Atkins Diet
Exercising is essential for losing weight—and so is eating a balanced diet. Similar to the Scarsdale diet that rose to fame in the late 1970s, the Atkins plan focuses on increased protein intake and limited carbohydrates.

Pros: "These very low carb diets can quickly and dramatically shed pounds," says Hendel. "Water weight goes first, then fat."

Cons: Low-carb diets have a bad rap in the medical community because of the potential long-term health effects of excess protein: high cholesterol, kidney abnormalities, cancer risks, unhealthy metabolic states, and osteoporosis. Atkins now includes more plant-based foods than when it was first introduced, though many nutritionists still deem it unhealthy. "Most people simply cannot sustain eating this much protein," Hendel says. "I've also smelled the sweat and breath odors of people on long-term high-protein diets, and it's a bit offensive."

Sugar Busters Diet
This reduced-carb eating plan is similar to Atkins, but not as intense. The diet focuses on elimination of simple carbs like potatoes and white bread, and simple sugar foods like candy and sugary cereals.

Pros: "This diet steers clear of sugar-laden processed foods," says Hundt. "Natural foods—lean proteins, good fats, vegetables and whole grains—are emphasized, resulting in balanced blood sugar levels, increased fat burning, and a healthy lean body."

Cons: A potential drawback of this reduced-carb diet is increased protein consumption, which may have negative health effects in the long run. Steering clear of sugar is an excellent way to lose weight, but choosing a healthy balance of proteins, carbs and fats is also important.

And, here are some bonus breakfast diet and lunch diet to chew on.