How Much Fats Do You Need For Better Health and Fat Loss?

 

 How Much Fats Do You Need For Better Health and Fat Loss?

• Add 2 teaspoons of olive oil per meal in your vegetables or to your meat when you cook it.



• Do not add oil to a meal if you are eating a fatty fish like salmon which is rich in good fats.



• If you do not like olive oil or oily fish, eat your grilled meats and your natural vegetables but do not forget to add another source of good fats. What you can do in this case is to consume 15-20 grams of almonds or walnuts twice a day with any meal.

I recommend that you try as hard as possible to get your good fats from these natural sources. If you have issues consuming your good fats from food, I recommend an Essential Fatty Acids supplement like Labrada's EFA Lean which contains a variety of good fats. I suggest a dose of 3 capsules in 2 of your fat free meals.

Now that we have covered the myth that in order to lose fat you need to stop eating fats, let's talk about the sort of food that you can eat in order to promote fat loss.



Foods That Promote Fat Loss

When we start a diet, the first thing to do is to make the right food choices. I will eliminate all of the confusion on what to eat by detailing exactly what foods help to promote fat loss:

1. Choose the right carbohydrates like whole grain pasta, brown rice, oatmeal, potatoes, peas, corn (and yes, these are vegetables but in the category of starchy carbohydrates). Forget processed carbohydrates that come from candy, cakes, processed breads, cereals and breading as these will get you fat.



2. Choosing the right proteins like chicken (knowing that the chicken breast is much less fatty than other parts such as the thigh or the wings), white fish and salmon (yes, salmon is a fatty fish but the fats are GOOD fats loaded with Omega 3s), 90% lean steaks, egg whites (with 1-2 egg yolks as these also contain good fats), and turkey. Avoid pork (because it is high in saturated fats) and reconstituted meats such as chicken nuggets, Cordon Bleu, deli meats and fast foods that contain lots of fat.



3. Don't forget to eat your vegetables. The best vegetables you can eat are: green beans, broccoli, cauliflower, mushrooms, spinach, asparagus, lettuce, tomatoes, peppers, cucumbers, garlic, and onions. You can have a desert, but it has to be a healthy one.



4. Concentrate on low calorie desserts like Sugar Free Jello and you can also have a piece of fruit with it. Samples of good fruits are: apple, kiwi, peach, strawberry, pear, pineapple, watermelon. All these fruits are good for health but like all fruits, they contain fructose. Thus, for the best fat loss, do not eat more than 2 of these fruits per day when on a fat loss diet. Note: Take a look at Hugo's article on Why Fruits Need to be Limited During a Fat Loss Diet?



5. For good fats, concentrate on getting them from the following sources: extra virgin olive oil, almonds, walnuts, hazelnuts. Eliminate butter, cheese and other sauces that come already prepared as they usually contain added sugars and the wrong kind of fats!

Putting It All Together and Creating Your Balanced Diet

With all these food choices, it is now easy to compose a balanced meal without bad fats. What is a balanced bodybuilding diet you may ask? One that consists of 5-6 small meals a day consisting of 40% carbs, 40% proteins and 20% fats as laid out in Hugo's Characteristics of a Good Nutrition Program.

A normal man needs 2000 to 2500 calories a day. Thus, at 40% Carbs/40% Proteins/20% Fats he will need around 200-250 grams of carbs, 200-250 grams of protein and 45-55 grams of good fats per day divided over 5-6 meals. (Note: 1 gram of carbs = 4 calories, 1 gram of protein = 4 calories and 1 gram of fat = 9 calories).

A normal woman with average activity who is weight training and looking for fat loss needs 1200 to 1500 calories per day. That comes out to 120-150 grams of carbs, 120-150 grams of protein and 26-33 grams of good fats per day divided over 5-6 meals.

Conclusion

There you have it! Now you have a very good base to design your diet and get started on your way to fat loss. The power is within you!

About the Author

Cecile Bayeul was born in France in 1982 in a firefighter family. She wanted to become a firefighter and passed the tough professional firefighter tests which included various physically demanding feats. However, she decided to keep a more peaceful job (as her family wanted her to) so she became a nurse.

As a registered nurse she ended up studying various diet protocols for patients with special nutritional requirements due to their sicknesses.

In order to relieve stress from her job and to heal from an anorexia caused by a difficult divorce she picked up natural bodybuilding. Through bodybuilding she learned to regain her confidence and to be happy with her body.

Her passion for fitness led her to start conducting personal training not only for women but for men as well. She teaches that by embarking into a fitness program you can achieve any body that you want; something that builds up faith in oneself and develops the valuable skill of goal setting; things that at the end of the day improve every single aspect of your life!

Stopping the weight-gain: Menopause

Menopause is well known as being a time when weight is gained. Eating well and being active are key.
Menopause causes the greatest revolution in hormone levels. Blamed for many things during a woman's life, her hormones are now also maligned for causing weight gain. As well as the
effect of age, falling levels of the female hormones oestrogen and progesterone further reduce the rate at which energy is used – known as metabolic rate. This is reflected in the dietary
recommendations for women over the age of 50. The amount of kilojoules recommended each day is less, but the amounts of vitamins, minerals and protein remain roughly the same.
So eating healthily, without some of the 'extras', is vitally important to stay fit and well. Remaining active will also help keep weight stable. Although many women feel lethargic and low during this time of change, activity boosts metabolic rate, as well as feelings of self-esteem and self-worth.

Tummy trimming tips for menopause

• A brisk walk each day is one of the best ways to help yourself feel better, and can be enjoyed with friends too.
• Don't skip breakfast. Missing meals does not help weight control and can leave you feeling even more tired and lethargic.
• Take a tip from the Japanese, the masters of portion control. Keeping the amount we eat at each meal in check is important for controlling weight, and there is some evidence it can help us live longer too.
• If grandparenthood finds its way to you, allow your grandchildren to run you off your feet – it's good for you, if exhausting!
• Enjoy this time of life to the maximum, but indulge yourself in non-food treats. Sadly, you will start to lose friends to some of our common lifestyle illnesses, such as heart disease and cancer. Although these usually take years to develop, it's never too late to help yourself by eating well.

Top 10 healthy food traps

You may think these foods are healthy choices but moderation is the key. They can be weight-gain traps.

1. Nuts

Are high in fat – most of them are around 50% fat – and therefore high in kilojoules. Even though many of them contain good fats and useful antioxidants, eat them in tiny quantities to get their positive benefits without adding too many extra kilojoules.
Three Brazil nuts contain over 200% of the recommended dietary intake (RDI) for selenium, 7.8g of fat and 320kJ; 1 tablespoon of raw peanuts has 4.5g fat and 220kJ.
So a healthy snack will just be a few nuts, maybe with a piece of fruit; or include a few nuts with your breakfast cereal to get their health benefits without too many extra kJ.

2. Fruit juices

Are energy-dense. You're better off eating a whole piece of fruit which is not only lower in energy but more filling as the juice doesn't contain the fibre.
1 glass of freshly squeezed orange juice has around 435kJ but an orange has half that amount. If you love fruit juice try 1/2 a glass of juice diluted with water and limit yourself to one a day.

3. Olive oil

1 teaspoon of oil or 1 teaspoon of butter both equal 5g of fat. Olive oil is a better type of fat but just because it's better for you doesn't mean you can add LOTS of it!
1 teaspoon of olive oil adds 173kJ. Get the benefits of the monounsaturated fats and antioxidants found in extra virgin olive oil by mixing smaller amounts of 1/2 oil and 1/2 balsamic (or any other favourite) vinegar to 'sprinkle' over salads.

4. Canned fish

A healthy protein choice, high in calcium and sometimes omega-3, but choose the ones in spring water or brine as those in oil can have the equivalent of 3 teaspoons of fat in the can (and it's often not a good oil).
Check the labels on canned salmon and tuna for the omega-3 content as some are an excellent source of this beneficial fat. Go for ones with 400mg or more of EPA+DHA in a serve.

5. Muesli bars

Come in all sorts of shapes and sizes – choose one that is whole meal, oven-baked fruit filled. A good starting point is a bar with less than 600kJ, less than 5g fat and less than 9g sugar.

6. Muffins/carrot cakes

Can just be 'cakes' in disguise. Buy (or make) fruit and bran varieties and make sure they are cup-cake size – not Texan sized!
To make a traditional muffin recipe healthier: halve the amount of flour, and add unprocessed bran (2 times the volume as it's lighter); cut the fat right down but add fruit for moisture; use a light polyunsaturated margarine instead of butter and use trim milk.

7. 'Lite' chips

Lite refers to the thin cut of the chip and possibly lightly added salt. These still contain approximately 3 teaspoons of fat in a small 50g packet!
Chips are a no-go zone for anyone wanting to watch their weight. Find healthier snacks you'll enjoy instead. Try a few rice crackers with light cottage cheese, carrot or celery sticks with a low-fat dip.

8. 'Baked not fried'

Does not necessarily mean low-fat. If you see this claim on the pack, check the fat content per 100g and compare it to other similar products. Whether baked or fried, some crackers can be over 25% fat.
Why not try rice crackers, water thins, litebread, Ryvita, rice thins or others with less than 5% fat?

9. Caesar salad

Just because there's some lettuce in it doesn't mean it's healthy: a classic French dressing, loads of parmesan and deep-fried croutons, sometimes with fatty bacon added, make this salad high in fat.
For a healthy version try this Caesar salad recipe using grilled wholemeal bread croutons, less parmesan, less oil, lean bacon and a light mayonnaise.

10. 'Fat-free' confectionery

Most sweets get their energy from sugar not fat, so this claim bears no relationship to the energy content of the confectionery. Look at the nutrition information panels to compare energy content of different products.
If you crave a sweet treat try sugar-free gum; flavoured water; grainy bread with honey; a low-energy ice cream or frozen yoghurt; or a low-kilojoule chocolate drink like Jarrah Chocolatté.

Breastfeeding mums: Eating for maximum energy

 

After nine months of anticipation, anxiety and excitement, your baby finally arrives! And so begins another important step in your journey as a mother – feeding and nurturing your baby outside the womb. Breast milk provides the best start for your baby, but juggling frequent feeds with sleeplessness and busy-ness can be a real challenge. How do you give your baby the best possible start in life while still looking after your own needs?

What you need when breastfeeding

Your baby depends on you to provide energy and nutrients for healthy growth and development; their birth weight will double by five to six months of age. But the good news is eating a nutritious, varied diet, keeping yourself well hydrated, and having plenty of rest will ensure your breast milk provides all your baby’s needs and that you’re healthy and well, too – your baby needs a healthy mum.
While breastfeeding you will need an additional 2000-2100kJ (energy) per day. That’s the equivalent of another meal. It’s important to get this from nutrient-rich foods, not junk foods, as your baby depends on you for vitamins and minerals.

• Vitamin C needs almost double while breastfeeding, plus you need significantly more vitamin A and folate; so consume at least six servings of fruit and vegetables per day. That’s four servings of vegetables and two servings of fruit. Include plenty of dark leafy greens and coloured fruits and vegetables.
• More good quality carbohydrates are needed to fuel the breastfeeding process. Choose whole grain carbohydrates as these provide important B vitamins and are a rich source of dietary fibre – you need 30g of dietary fibre per day while breastfeeding, that’s as much as a man! Eat at least seven servings of whole grain carbohydrates per day, like grainy breads, muesli, porridge and brown rice.
• Extra protein is needed while breastfeeding to provide for your baby’s growth, so enjoy more protein-rich foods. These are also a great source of iron, zinc and vitamin B12, and you need more of zinc and vitamin B12 while breastfeeding, too. Eat at least two servings of protein-rich foods per day. This includes lean meats, eggs, fish, chicken, legumes, nuts and seeds.
• Milk and other dairy products provide protein and plenty of riboflavin for you and your baby. So consume more dairy products while breastfeeding – aim for at least three servings of low-fat dairy products per day: enjoy a glass of milk, pottle of yoghurt, cheese or a little low-fat ice cream.
• If you were thirsty while pregnant, you might be surprised to learn you need even more fluids while breastfeeding! Drink around 10 cups of fluids per day, depending on the temperature and humidity in your environment. This will help to prevent constipation and provide the necessary fluids for making breast milk. While breastfeeding, enjoy water and trim milk, limit caffeinated drinks, and completely avoid energy/smart drinks and alcoholic drinks.
• Iodine needs increase while breastfeeding but unfortunately your diet most likely won’t  provide enough iodine. Instead take a daily 150mcg iodine supplement while breastfeeding.
• NOTE: Folate supplements aren’t required while breastfeeding.

Putting theory into practice

Life with a newborn baby can be overwhelming. Your baby has a tiny tummy and needs frequent feeding. In the first weeks you may be feeding between eight to 12 times per day, leaving little time for housework, shopping, cooking, socialising or just relaxing.
Set the expectation with yourself that the first few weeks of your baby’s life will involve frequent nursing and this is normal – then adjust your life to fit around this. Your first priorities are to eat a healthy, nutritious diet, to rest and relax as much as possible, and to breastfeed your baby. Your time and energy is now at a premium so use these ideas to reduce your load:

Set your priorities

Learn to say no. You’re not here to please other people. The world won’t end if you haven’t vacuumed or done the dishes, so let small things slide.

Don’t be a martyr

Accept help if it’s offered, let people do your housework or make a meal.

Ask for help

Get your partner to prepare meals, ask friends and family to provide a home-delivered meal or do some housework. They won’t mind when the reward is a cuddle with your beautiful baby!

Use shortcuts to save time and effort

You’re not trying to win any culinary awards, just survive day to day, so cook quick, easy, nutritious meals in bulk to freeze and provide multiple meals.

Multi-task

While breastfeedin,g rehydrate yourself with a glass of water or milk and a nutritious snack to keep your energy up.

Be prepared

• Prepare for feeds – visit the bathroom, grab the telephone, a magazine, a glass of water or milk and a healthy snack before you settle in to feed baby.
• Ask your partner to prepare snacks – such as cut up fruit and veges – for your day.
• Keep portable snacks in your nappy bag, such as a muesli bar and a bottle of water.

Tasty, simple snack ideas

Make nutrient-packed vegetables and fruits your first snack choice.

• Home-based snacks – baby carrots, ready-cut celery sticks, plastic pottles of fruit, cut/whole fresh fruit, low-fat yoghurt, bowl of cereal with trim milk, whole grain sandwich/toast topped with banana, Marmite, cheese, jam or baked beans, rice crackers with hummus, salt-reduced soup-in-a-cup.
• Snacks on the go – banana, apple, small handful of dried fruit and nuts, box of raisins, vege crisps, popcorn, muesli bars.

Conserve your time and energy: make easy dinners in bulk, to freeze in single-servings.

• Chilli con carne – make in bulk, serve on rice or baked potato with reduced-fat sour cream, on nachos with grated reduced-fat cheese, or in a tortilla wrap with lettuce/tomato/reduced-fat sour cream
• Beef or chicken enchiladas
• Salmon or tuna pasta salad – use leftover pasta and tinned fish
• Chicken/beef stir-fry – use pre-sliced chicken/meat, frozen stir-fry vegetable mix and a dash of teriyaki or oyster sauce.

Tackling ‘baby weight’

Women’s bodies may maintain extra body fat stores until a baby’s birth as these ‘energy deposits’ help to meet the energy needs of breastfeeding. So it makes sense that breastfeeding is the best way to kick-start weight-loss, along with consuming a nutritious diet and undertaking regular physical activity. We’re not suggesting Thai kickboxing, just head out with the stroller for a 30-minute walk most days.
Your baby’s first months are a crucial time and you don’t want to reduce your milk supply by drastic dieting. So focus on eating a healthy diet (ditch the high fat/sugar/salt treat foods) and let your weight naturally reduce. Aim for a gradual, steady weight-loss over nine to 12 months (that is, no more than 0.5kg per week). Take no notice of celebrities who seem to snap back into shape weeks after giving birth. That’s not realistic for most women in the real world.

Weight-loss tips for men: Sizing yourself up

 

I'm going to talk about the reality and fantasy of 'big men'. I'm not talking about the Jonah Lomus of the world, but average men who think of themselves as 'naturally big' when really, they just 'eat big'. I was one of them.

Size matters

I spent many years eating huge quantities of food, while my wife Anna looked on with amazement and concern. When she remarked on the quantity, I would say, "But I'm a big bloke. I need to eat this much." I ate what I thought I needed to – hunger and satiation were largely irrelevant.
One weekend, Anna and I were staying with my brother Mark and his wife. Anna suggested that for the entire day, I should try and eat exactly the same as Mark, who is about the same height as me and has always been in the normal weight range. I agreed to give this a go and although I was intensely anxious that I would starve, I didn't. This was a turning point. I realised I was eating for what I thought I was, not for what I am – a normal-sized bloke.
Today, Mark weighs about 76-82kg and I weigh about 89-94kg, so at times I can still be 18kg heavier than him, and our BMIs can be fairly different. However, we are both active, healthy blokes. The interesting bit is that today Mark and I eat a similar amount, even though I am still physically bigger than him – the key is to realise our size difference does not mean I necessarily need to eat a lot more.
If you think you might be eating for the body you think you are rather than the body you truly are, check out the following tips for some tricks to put your perception of yourself to the test.

Tips to challenge your inner big bloke

Try out these strategies – you may actually find you are a normal-sized guy.

1. Con one of your mates into doing the 'eat what he eats' day. Pick a mate who you think of as a 'normal-sized bloke', and who is about the same height as you. Don't ask Ma'a Nonu!
2. When you're at a restaurant, order the same meal as the smallest adult at the table. See how you feel an hour after you have finished eating.
3. During your next café breakfast or brunch, order the vegetarian or cereal option instead of the 'big breakfast' – then take note of how you feel for the rest of the day.