Full fat or low fat Greek yogurt
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Hi hun I understand them fine, I do a lot of strength weight training so I have to eat more protein than someone that doesn't and good carbs and good fats to define and build lean muscle mass. So I can get well toned .
You're not going to build new muscle in a calorie deficit.
That happens under certain very specific conditions, and you don't look like you meet any of the criteria.
Editing to add that muscle cannot be "toned". The word you're looking for is "strengthened".
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Thanks for yr info ,, no need to get shirty though ,,, I don't know her personally , this app is for people to encourage and motivate that's all I was doing. Wasn't being anything else , I've been 16 stone once lost over half of that ,so I guess I've been at it a while too.
It's one thing to encourage and motivate and another to say specific foods will cause you health problems in the future.-1 -
which ever fits your macros best
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PrizePopple wrote: »Thanks for yr info ,, no need to get shirty though ,,, I don't know her personally , this app is for people to encourage and motivate that's all I was doing. Wasn't being anything else , I've been 16 stone once lost over half of that ,so I guess I've been at it a while too.
PRIZEPOPPLE
Wasn't being personal,,, it's a proven fact that certain foods in excess do just that,
Diabetes 2 heart heart attacks ect ect
so on that note I sharnt be replying to your posts
Have a nice day and good luck with your health and fitness0 -
Oh MFP, you never fail to deliver.0
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Too true lol0
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TheVirgoddess wrote: »
I want to know this too.
PRIZEPOPPLE
Wasn't being personal,,, it's a proven fact that certain foods in excess do just that,
Diabetes 2 heart heart attacks ect ect
so on that note I sharnt be replying to your posts
Have a nice day and good luck with your health and fitness
You didn't say in excess, you made a blanket statement saying that "bad carbs" were bad for your waistline and health. Overeating ANYTHING can cause those problems. Both issues also tend to be a mix of genetic predisposition (both of which run in my family) and obesity. Of course obesity is caused by exceeding your caloric needs, and it's not just by some arbitrary list of "bad" foods.-1 -
Choosing Healthy Fats
Good Fats, Bad Fats, and the Power of Omega-3s
Improving Emotional Health
For years, nutritionists and doctors have preached that a low-fat diet is the key to losing weight, managing cholesterol, and preventing health problems. But more than just the amount of fat, it’s the types of fat you eat that really matter. Bad fats increase cholesterol and your risk of certain diseases, while good fats protect your heart and support overall health. In fact, good fats—such as omega-3 fats—are essential to physical and emotional health.
Making sense of dietary fat
A walk down the grocery aisle will confirm our obsession with low-fat foods. We’re bombarded with supposedly guilt-free options: baked potato chips, fat-free ice cream, low-fat candies, cookies, and cakes. But while our low-fat options have exploded, so have obesity rates. Clearly, low-fat foods and diets haven’t delivered on their trim, healthy promises.
Despite what you may have been told, fat isn’t always the bad guy in the waistline wars. Bad fats, such as trans fats and saturated fats, are guilty of the unhealthy things all fats have been blamed for—weight gain, clogged arteries, and so forth. But good fats such as the monounsaturated fats, polyunsaturated fats, and omega-3s have the opposite effect. In fact, healthy fats play a huge role in helping you manage your moods, stay on top of your mental game, fight fatigue, and even control your weight.
The answer isn’t cutting out the fat—it’s learning to make healthy choices and to replace bad fats with good ones that promote health and well-being.
Myths and facts about fats
Myth: All fats are equal—and equally bad for you.
Fact: Trans fats and saturated fats are bad for you because they raise your cholesterol and increase your risk for heart disease. But monounsaturated fats and polyunsaturated fats are good for you, lowering cholesterol and reducing your risk of heart disease.
Myth: Lowering the amount of fat you eat is what matters the most.
Fact: The mix of fats that you eat, rather than the total amount in your diet, is what matters most when it comes to your cholesterol and health. The key is to eat more good fats and less bad fats.
Myth: Fat-free means healthy.
Fact: A “fat-free” label doesn’t mean you can eat all you want without consequences to your waistline. Many fat-free foods are high in sugar, refined carbohydrates, and calories.
Myth: Eating a low-fat diet is the key to weight loss.
Fact: The obesity rates for Americans have doubled in the last 20 years, coinciding with the low-fat revolution. Cutting calories is the key to weight loss, and since fats are filling, they can help curb overeating.
Myth: All body fat is the same.
Fact: Where you carry your fat matters. The health risks are greater if you tend to carry your weight around your abdomen, as opposed to your hips and thighs. A lot of belly fat is stored deep below the skin surrounding the abdominal organs and liver, and is closely linked to insulin resistance and diabetes.
Types of dietary fat: Good fats vs. bad fats
To understand good and bad fats, you need to know the names of the players and some information about them. There are four major types of fats:
monounsaturated fats (good fats)
polyunsaturated fats (good fats)
trans fats (bad fats)
saturated fats (bad fats)
Monounsaturated fats and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol, and your overall health.
GOOD FATS
Monounsaturated fat Polyunsaturated fat
Olive oil
Canola oil
Sunflower oil
Peanut oil
Sesame oil
Avocados
Olives
Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)
Peanut butter
Soybean oil
Corn oil
Safflower oil
Walnuts
Sunflower, sesame, and pumpkin seeds
Flaxseed
Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)
Soymilk
Tofu
Saturated fats and trans fats are known as the “bad fats” because they increase your risk of disease and elevate cholesterol.
Appearance-wise, saturated fats and trans fats tend to be solid at room temperature (think of butter or traditional stick margarine), while monounsaturated and polyunsaturated fats tend to be liquid (think of olive or corn oil).
BAD FATS
Saturated fat Trans fat
High-fat cuts of meat (beef, lamb, pork)
Chicken with the skin
Whole-fat dairy products (milk and cream)
Butter
Cheese
Ice cream
Palm and coconut oil
Lard
Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough
Packaged snack foods (crackers, microwave popcorn, chips)
Stick margarine
Vegetable shortening
Fried foods (French fries, fried chicken, chicken nuggets, breaded fish)
Candy bars
The controversy surrounding saturated fat
For decades, doctors, nutritionists and health authorities have told us that a diet high in saturated fats raises blood cholesterol levels and increases the risk of heart disease and stroke. However, recent studies have made headlines by casting doubt on those claims, concluding that people who eat lots of saturated fat do not experience more cardiovascular disease than those who eat less.
So does that mean it’s OK to eat saturated fat now?
No. What these studies highlighted is that when cutting down on saturated fats in your diet, it’s important to replace them with the right foods. For example, swapping animal fats for vegetable oils—such as replacing butter with olive oil—can help to lower cholesterol and reduce your risk for disease. However, swapping animal fats for refined carbohydrates, such as replacing your breakfast bacon with a bagel or pastry, won’t have the same benefits. That’s because eating refined carbohydrates or sugary foods can also have a negative effect on cholesterol levels and your risk for heart disease.
In short, nothing has changed. Reducing your intake of saturated fats can still improve your cardiovascular health—as long as you take care to replace it with good fat rather than refined carbs. In other words, don’t go no fat, go good fat.
General guidelines for choosing healthy fats
If you are concerned about your weight or heart health, rather than avoiding fat in your diet, try replacing trans fats and saturated fats with good fats. This might mean replacing fried chicken with fresh fish, swapping some of the meat you eat with beans and legumes, or using olive oil rather than butter.
Try to eliminate trans fats from your diet. Check food labels for trans fats. Avoiding commercially-baked goods goes a long way. Also limit fast food.
Limit your intake of saturated fats by cutting back on red meat and full-fat dairy foods. Try replacing red meat with beans, nuts, poultry, and fish whenever possible, and switching from whole milk and other full-fat dairy foods to lower fat versions.
Eat omega-3 fats every day. Good sources include fish, walnuts, ground flax seeds, flaxseed oil, canola oil, and soybean oil.
How much fat is too much?
How much fat is too much depends on your lifestyle, your weight, your age, and most importantly the state of your health. The USDA recommends that the average individual:
Keep total fat intake to 20-35% of calories
Limit saturated fats to less than 10% of your calories (200 calories for a 2000 calorie diet)
Limit trans fats to 1% of calories (2 grams per day for a 2000 calorie diet)
Get your personalized daily fat limits
See Resources and References section below for an easy-to-use tool from the American Heart Association that calculates your personalized daily calorie needs, recommended range for total fats, and limits for trans fats and saturated fats.
Trans fat: eliminate this bad fat from your diet
When focusing on healthy fats, a good place to start is eliminating your consumption of trans fats. A trans fat is a normal fat molecule that has been twisted and deformed during a process called hydrogenation. During this process, liquid vegetable oil is heated and combined with hydrogen gas. Partially hydrogenating vegetable oils makes them more stable and less likely to spoil, which is very good for food manufacturers—and very bad for you.
No amount of trans fats is healthy. Trans fats contribute to major health problems, from heart disease to cancer.
Sources of trans fats
Many people think of margarine when they picture trans fats, and it’s true that some margarines are loaded with them. However, the primary source of trans fats in the Western diet comes from commercially prepared baked goods and snack foods:
Baked goods – cookies, crackers, cakes, muffins, pie crusts, pizza dough, and some breads like hamburger buns
Fried foods – doughnuts, French fries, fried chicken, chicken nuggets, and hard taco shells
Snack foods – potato, corn, and tortilla chips; candy; packaged or microwave popcorn
Solid fats – stick margarine and semi-solid vegetable shortening
Pre-mixed products – cake mix, pancake mix, and chocolate drink mix
Be a trans fat detective
When shopping, read the labels and watch out for “partially hydrogenated oil” in the ingredients. Even if the food claims to be trans fat-free, this ingredient makes it suspect.
With margarine, choose the soft-tub versions, and make sure the product has zero grams of trans fat and no partially hydrogenated oils.
When eating out, put fried foods, biscuits, and other baked goods on your “skip” list. Avoid these products unless you know that the restaurant has eliminated trans fat.
Avoid fast food. Most states have no labeling regulations for fast food, and it can even be advertised as cholesterol-free when cooked in vegetable oil.
When eating out, ask your server or counter person what type of oil your food will be cooked in. If it’s partially hydrogenated oil, run the other way or ask if your food can be prepared using olive oil, which most restaurants have in stock.
Saturated fats: reduce this bad fat
Saturated fats are mainly found in animal products such as red meat and whole milk dairy products. Poultry and fish also contain saturated fat, but less than red meat.
Simple ways to reduce saturated fat
Eat less red meat (beef, pork, or lamb) and more fish and chicken
Go for lean cuts of meat, and stick to white meat, which has less saturated fat.
Bake, broil, or grill instead of frying.
Remove the skin from chicken and trim as much fat off of meat as possible before cooking.
Avoid breaded meats and vegetables and deep-fried foods.
Choose low-fat milk and lower-fat cheeses like mozzarella whenever possible; enjoy full-fat dairy in moderation.
Use liquid vegetable oils such as olive oil or canola oil instead of lard, shortening, or butter.
Avoid cream and cheese sauces, or have them served on the side.
Sources of Saturated Fats Healthier Options
Butter
Olive oil
Cheese
Low-fat or reduced-fat cheese
Red meat
White meat chicken or turkey
Cream
Low-fat milk or fat-free creamer
Eggs
Egg whites, an egg substitute (e.g. Eggbeaters), or tofu
Ice cream
Frozen yogurt or reduced fat ice cream
Whole milk
Skim or 1% milk
Sour cream
Plain, non-fat yogurt
Getting more good fats in your diet
Okay, so you realize you need to avoid saturated fat and trans fat… but how do you get the healthy monounsaturated and polyunsaturated fats everyone keeps talking about?
The best sources of healthy monounsaturated and polyunsaturated fats are vegetable oils, nuts, seeds, and fish.
Cook with olive oil. Use olive oil for stovetop cooking, rather than butter, stick margarine, or lard. For baking, try canola or vegetable oil.
Eat more avocados. Try them in sandwiches or salads or make guacamole. Along with being loaded with heart and brain-healthy fats, they make for a filling and satisfying meal.
Reach for the nuts. You can also add nuts to vegetable dishes or use them instead of breadcrumbs on chicken or fish.
Snack on olives. Olives are high in healthy monounsaturated fats. But unlike most other high-fat foods, they make for a low-calorie snack when eaten on their own. Try them plain or make a tapenade for dipping.
Dress your own salad. Commercial salad dressings are often high in saturated fat or made with damaged trans fat oils. Create your own healthy dressings with high-quality, cold-pressed olive oil, flaxseed oil, or sesame oil.
Damaged fat: When good fats go bad
A good fat can become bad if heat, light, or oxygen damages it. Polyunsaturated fats are the most fragile. Oils that are high in polyunsaturated fats (such as flaxseed oil) must be refrigerated and kept in an opaque container. Cooking with these oils also damages the fats. Never use oils, seeds, or nuts after they begin to smell or taste rank or bitter.
Omega-3 fatty acids: Superfats for the brain and heart
Omega-3 fatty acids are a type of polyunsaturated fat. While all types of monounsaturated and polyunsaturated fats are good for you, omega-3 fats are proving to be especially beneficial.
We’re still learning about the many benefits of omega-3 fatty acids, but research has shown that they can:
Prevent and reduce the symptoms of depression
Protect against memory loss and dementia
Reduce the risk of heart disease, stroke, and cancer
Ease arthritis, joint pain, and inflammatory skin conditions
Support a healthy pregnancy
Omega-3 fatty acids and mental health
Omega-3 fatty acids are highly concentrated in the brain. Research indicates that they play a vital role in cognitive function (memory, problem-solving abilities, etc.) as well as emotional health.
Getting more omega-3 fatty acids in your diet can help you battle fatigue, sharpen your memory, and balance your mood. Studies have shown that omega-3s can be helpful in the treatment of depression, attention deficit/hyperactivity disorder (ADHD), and bipolar disorder.
There are several different types of omega-3 fatty acids:
EPA and DHA – Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) have the most research to back up their health benefits. Both are found in abundance in cold-water fatty fish.
ALA – Alpha-linolenic acid (ALA) comes from plants. Studies suggest that it’s a less potent form of omega-3 than EPA and DHA, although the body does convert ALA to EPA and DHA at low rates. The best sources of ALA include flaxseed, walnuts, and canola oil.
Fish: The best food source of omega-3 fatty acids
Omega-3 fats are a type of essential fatty acid, meaning they are essential to health. The best sources are fatty fish such as salmon (especially wild-caught king and sockeye), herring, mackerel, anchovies, or sardines, which are not only inexpensive but also low in mercury and other pollutants. Canned albacore tuna and lake trout can also be good sources, depending on how the fish were raised and processed. Generally, farm-raised fish may have higher levels of contaminants than wild-caught fish.
If you’re a vegetarian or you don’t like fish, you can still get your omega-3 fix by eating algae such as seaweed (which is high in EPA and DHA) or taking a fish oil or algae supplement. But don’t fall for fortified foods (such as margarine, eggs, and milk) that claim to be high in omega-3 fatty acids. Often, the real amount of omega-3 is miniscule.
What to do about mercury in fish
Fish is an excellent source of protein, and its healthy oils protect against cardiovascular disease. However, nearly all fish and shellfish contain traces of mercury, a toxic metal, and some seafood contains other pollutants known as POPs. As small fish are eaten by larger fish up the food chain, concentrations of mercury and POPs increase, so that large, predatory deep-ocean fish tend to contain the highest levels. That makes it best to avoid eating these large fish, such as shark, swordfish, tilefish, and king mackerel.
Because a diet rich in seafood protects the heart and benefits neurological development, fish remains an important component of a healthy diet.
Recommendation: Most adults can safely eat about 12 ounces (two 6-ounce servings) of a variety of cooked seafood a week as long as they avoid the large predatory ocean fish mentioned above and pay attention to local sea- food advisories.
For women who are pregnant or may become pregnant, nursing mothers, and children ages 12 and younger, caution is needed to avoid potential harm to a fetus’s or a young child’s developing nervous system. The same amount, 12 ounces, is considered safe with these additional guidelines:
Eat up to 12 ounces (two average meals) a week of a variety of fish and shellfish that are lower in mercury. Five of the most commonly eaten fish that are low in mercury are shrimp, canned light tuna, salmon, pollock, and catfish.
Another commonly eaten fish, albacore (“white”) tuna, has more mercury than canned light tuna. So, when choosing your fish and shellfish, eat no more than 6 ounces (one average meal) of albacore tuna per week.
Check local advisories about the safety of fish caught by family and friends in your local lakes, rivers, and coastal areas. If no advice is available, eat up to 6 ounces (one average meal) per week of fish from local waters, but don’t consume any other fish during that week.
Follow these same recommendations when feeding fish and shellfish to your young child, but serve smaller portions.
Adapted with permission from Healthy Eating: A Guide to the New Nutrition, a special health report published by Harvard Health Publications.
Choosing the best omega-3 supplement
With so many omega-3 and fish oil supplements available, making the right choice can be tricky. These guidelines can help.
Avoid products that don’t list the source of their omega-3s. The package should list the source of omega-3 fatty acids as fish oil, krill oil, or algae.
Look for the total amount of EPA and DHA on the label. The bottle may say 1,000 milligrams of fish oil, but it’s the amount of omega-3 that matters, expressed in milligrams of EPA and DHA. Look to achieve your daily intake in the smallest number of pills.
Choose supplements that are mercury-free, pharmaceutical grade, and molecularly distilled. Supplements derived from molecularly distilled fish oils tend to be naturally high in EPA and DHA and low in contaminants. Choose a supplement that has been independently tested to be free of heavy metals such as mercury and lead, and other toxins.
Fish oil supplements can cause stomach upset and belching, especially when you first start taking them. To reduce these side effects, take them with food.
How much omega-3 do I need?
Omega-3s are best obtained through the food that you eat. For most people, two 6 oz. servings of fatty fish a week, as well as regular servings of ALA-rich foods such as flaxseed or walnuts, provides a healthy amount.
If you opt for fish oil supplements, look for 700 to 1,000 mg of EPA and 200 to 500 mg of DHA per day. Many algae supplements have a lower recommended dose than fish oil supplements due to the higher concentration of omega-3s.
For the treatment of mental health issues, including depression and ADHD, look for supplements that are high in EPA, which has been shown to elevate and stabilize mood. Aim for about 1,000 mg of omega-3 fatty acids per day. For those with coronary heart disease or high triglycerides, your doctor may recommend higher dose supplements of 1 to 3 grams or more per day. But only take under medical supervision as high doses of omega-3 supplements can cause excessive bleeding in some people.
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TL;DR
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My question was: which foods cause diabetes/heart disease. That wall of text didn't answer that.
I really wish when people made claims, they could actually back them up, instead of heading to google to plagiarize whatever appears to back up their statement.0 -
Her source, just for the record - http://www.helpguide.org/articles/healthy-eating/choosing-healthy-fats.htm-1
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full fat. It tastes better, has better texture, and keeps me full longer. I found this brand called greek gods and their plain, full fat greek yogurt is nearly life changing.0
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BAD FATS
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Palm and coconut oil
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That's such a BS!!! Coconut oil is considered one of the most healthiest fats...
BAD FATS
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High-fat cuts of meat (beef, lamb, pork)
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More BS!!! I've been eating rib-eye, prime rib, and skirt steak 2 -3 times per week and I'm getting leaner and leaner smoothly losing weight. As a matter of fact, 13 Oz of skirt steak today!0
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