Good fats and healthy eating

The good fats and their value in any diet are analyzed in today’s review.

The existence of bad and good nutrition is at accepted by everyone following a normal nutrition strategy and by professional athletes using a specialized diet.

Fat is constantly thought about as a fundamental element through any effort for dropping weight and improving the body. Is the very first to be seen as the reason for failure of a diet strategy.

There are a couple of concerns needing a response, like:

  1. What the professionals say?
  2. Do we require fats in our diet?
  3. And if so … Just how much?

Bad & Good fats

Foods should be categorized so a much better understanding is possible

Fat is not always a bad element. There are “good” and “bad” fats. The first are essential for our diet (whether a workout strategy is followed or not), while the latter are dangerous and should better be prevented.

Good fats, apart of their fantastic dietary advantages, are also a perfect method to offer a strong taste to our boring and healthy meals.

All these sound reasonable, however why are good fats required?

According to nutrition and health professionals, good fats add to proper heart functioning in a special way, while at the exact same time play an essential role in cellular development.

On one hand, good fats – those helping the body and health – are unsaturated fats, divided into 2 subcategories: monounsaturated & polyunsaturated fats.

MONOUNSATURATED FATS:

  • pure virgin olive oil
  • olives
  • avocado
  • nuts
  • nut butter
  • rapeseed oil

POLYUNSATURATED FATS:

  • oily fish
  • seeds
  • veggie oils
  • margarine

On the other hand, bad fats – damaging and harmful to health – are categorized into saturated and trans-fats. These – as has been shown – play a catalytic role in increasing the cholesterol levels, while also promoting weight issues and heart disease.

HYDROGENATED FATS:

  • cow butter
  • cheese (all types)
  • milk (complete fat)
  • fatty meats

TRANS FATS:

  • processed foods
  • pastries
  • junk food
  • prepared meals
  • fried foods

Good fats vs Bad Fats

CARE: More particularly, trans-fats are very damaging to body and health.

In addition to increasing bad cholesterol levels drastically, they also lower good cholesterol levels, causing major health issues.

Helpful SUGGESTIONS for a nutrition with good fats.

  • Number 1: Put olive oil in your diet! Change cow’s butter with pure virgin olive oil or grease (sunflower or seed oil) or even margarine.
  • Number 2: Go with lean instead of fat meat. Poultry and fish are a top-notch dietary basis for great health. Even if you choose red meat, go for lean parts.
  • Number 3: Prior to taking in any processed food, meal or treat take a look at the nutrition label. There you will find comprehensive nutrition info about the meal.

ATTENTION: It is a good idea to choose all set meals and treats not to surpass 3 grams of saturated fat per meal ingested.

  • Number 4: Include whole grain meals in your everyday diet, rather than the traditional cereals.
  • Number 5: Do not choose as treats any carbs (breads, crackers, toasts, bakeries), instead go for yogurt (slim), fruits, veggies and nuts.

Fats, carbohydrates, proteins & important energy

In an effort to enhance health and lifestyle in the last few years, individuals have been attempting to include exercise into their weekly regimen.

This is generally done to stabilize an inactive way of life and a lot of health issues.

Simply put, most people are now now engaged in some type of physical activity.

For some people a more relaxed workout works better (jogging, strolling, yoga, pilates), while others carry out a more energetic and methodical training strategy (aerobic training, bodybuilding, sports, running).

Research reveals that an increasing number of individuals are now thinking about healthy nutrition and training.

What is a “training diet”?

A person is what a person eats, as they say. What we eat can say a lot about our general health and issues we might have with illnesses.

When it comes to a professional athletes, the requirements are much higher. Nutrition needs to be well balanced and well-structured, offering the professional athlete all fundamentals for their body both BEFORE/DURING and AFTER training.

Vitamins, valuable minerals and micronutrients, fiber, carbs, natural proteins and good fats must be part of everyday meals (depending on the body’s requirements at any time).

REMEMBER: Correct hydration of the body should never ever be ignored.

Carbs might for that reason be the primary source of energy utilized by body to activate muscles, accompanied by a variety of proteins and good fats, adding to a great muscle functioning and fighting against tiredness.

KEEP IN MIND: The energy, in calorie worth, received by fat every day should not surpass 25% of overall calorie consumption.

These fats must consist of monounsaturated and polyunsaturated fats and not saturated and trans-fats.

Fat & Training nutrition

As already mentioned, correct nutrition – specifically for those following routine training – is extremely essential for enhancing the quality of training sessions.

Fats are a crucial source of energy for body (which, as pointed out, covers 1/4 of everyday energy).

Marathon runners need to pay more attention to fats as part of their diet, unlike individuals associated with extremely vibrant short-term exercises (bodybuilding, HIIT, speed runners) where the main source of energy originates from carbs offering a high and quick energy increase.

Another essential factor about good fats in our diet is their contribution to cellular development.

A huge error made by a great deal of individuals attempting to get rid of body fat, unwanted weight and to physically form their body, is to eliminate all fat from their diet.

This is a big error. Good fats are necessary specifically in an exercise diet due to the fact that they promote muscle restoring, offer the needed energy, fight fatigue and add to more vibrant and effective exercises.

In addition, good fat helps sustain body temperature levels while it promotes much better absorption of some extremely crucial nutrients and vitamins.

KEEP IN MIND: Good fats add to much better absorption of weight loss vitamins A, D, E and K by the body, promoting also the production of extremely crucial hormones.

Healthy fats

Fat: Before or After Exercise?

As already discussed, the type of exercise is extremely crucial in everyone’s life.

Any nutrition strategy is structured according to the type of training you choose.

It is entirely different to pick a diet for a sprint runner than that used for a marathon runner.

Due to the fact that fats postpone a gastrointestinal function they are not recommended in high intake before training … and specifically before a strong and short strength exercise.

The thing is that fats do not offer quick energy supply such as carbs, so they do not have the required time to provide the body with energy when it comes to a fast training.

In a rather different method, when it pertains to long exercises and low requirements, it is necessary to offer long-lasting energy to your body.

IDEA: If you wish to eat something before your training sessions, choose a mix of protein and carbs. Make sure your meal is not right before training, instead a couple of hours before you train if you also require fat in your meal to make sure that your energy lasts longer.

What should you eat as after-workout meals? As much as you think that consuming fat after your extreme exercise will add to the healing in an wrong way, this is false.

Surely it’s not the best however it is neither expensive, nor does impact the process of restoring your body after extreme exercise.

A protein and carb meal will assist the body get glycogen and increase its protein synthesis playing a crucial function in muscle restoring.

Beneficial foods (great for professional athletes)

  • chicken (breast)
  • lean red meat
  • fish (specifically oily fish)
  • greek yogurt
  • shrimps
  • eggs
  • soybeans
  • home cheese
  • turkey (chest)
  • beans
  • chickpeas
  • edamame
  • scallops
  • tofu
  • nuts
  • milk
  • quinoa
  • wild rice

The above foods promote muscle restoring while offer important energy to anyone following a workout program.

Bodybuilding: How Do I Increase my Weight With Appropriate Diet?

When it comes to professional athletes of bodybuilding, though they wish to decrease their body fat, they also want to increase their body weight and muscle mass.

Here are some practical suggestions.

  • No. 1: Choose foods of high dietary worth (without paying much attention to their calorie worth).
  • No. 2: Make sure that throughout the day you have small but regular meals. This is how you get all the energy you need while also burning fat.
  • No. 3: Setup a diet and exercise strategy.
  • No. 4: Prevent toppings, sauces and other high fat and calories however low in dietary worth foods or ingredients.
  • No. 5: Avoid sodas and alcohol.
  • No. 6: Make healthy meals with healthy smoothies and shakes.
  • No. 7: Do not prohibit your body of whatever it truly wants.
  • From time to time eat something prohibited.

Are sugary foods permitted?

Yes! Black chocolate is very helpful for both basic health and for professional athletes.

While black chocolate is recommended, try to avoid white or milk chocolate.

According to health specialists, a piece of black chocolate is not just permitted every day … but also very useful.

Black chocolate helps heart functions and minimizes blood levels.

It also helps to lower bad cholesterol levels, while it promotes brain focus, supplies your body with energy and antioxidants.

Are high-fat diet plans good?

No. A high fat diet is never a good idea, being bad for the health of the intestinal tract.

Preferably – as said before – in everyday meals all nutrients must be correctly integrated and measured. A nutritional expert might recommend a good diet depending on:

  • physical condition
  • body weight
  • state of health
  • objective set (weight-loss, weight gain, muscle development, health, energy)
  • training pattern
  • training frequency
  • food choice
  • day-to-day routines
  • way of life
  • task requirements
  • energy needed
  • cooking mode followed
  • sleeping information (period and made)
  • tiredness level