Choose Unsaturated fats for A Healthy Heart

You’ve been warned about eating too much fat. That is because fats are high in calories, which could cause you to gain unwanted weight. Compared to carbohydrates and protein, which provide 4 calories per gram, fat contains 9 calories per gram. That’s more than twice as many calories as carbohydrtes or protein.

The other problem with fat is that most commonly eaten foods that are high in fat are either fried foods or baked goods that are made with white flower. These foods are usually low in fiber and other essential nutrients. So, you get a lot of calories but little nutritional value.

Clearly, controlling your fat intake is essential to controlling your weight. That does not mean that you have to avoid fats. In fact, according to the U.S. Department of Agriculture and the Centers for Disease Control and Prevention, you should get 25 to 35 percent of your calories from fats.

But not all fats are created equal. There are trans fats, saturated fats, monounsaturated fats and polyunsaturated fats.

Trans fats are the worse fats because they can damage your heart and blood vessels. Saturated fats are also bad, though not as bad as trans fats.

On the other hand, monounsaturated fats and polyunsaturated fats are good for you. They help to keep your total and LDL cholesterol and triglyceride levels down. Keeping your cholesterol and triglyceride levels down is important because high levels can lead to cardiovascular disease, resulting in a heart attack or stroke.

Choose your fats wisely. It will do your heart good.

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Have you read the Daily Diet Guide?

12 Basic Rules for Dieters

Rules are often established to maintain order and assure that goals are met. Basically, they serve as a blueprint for how to get where you're going. Put another way, rules can help you to achieve your desired goal effectively and efficiently. But for that to happen, obviously you have to follow the rules. This is where dieters fall short.

If you are like most dieters, you want to get results fast, but when it comes to following the rules that would help you to do so, well, you probably stray from the rules a little too often.

To get the results you want, you need to be persistent. Don't let temptation get in the way and prevent you from losing the weight you want to lose. If you are ready to give dieting another try, here are 12 Simple Rules to help you succeed. Just remember, don't give in to temptation and don't give up.

Rule 1. Plan ahead. Having a plan will help you stay focused and in control.

Rule 2. Be flexible. Being on a diet doesn't mean you have to be on a rigid, highly restricted regimen. You just have to know how to compensate when you go off course.

Rule 3. Include foods you like. Make sure that your diet includes foods you like, just a healthier version.

Rule 4. Eat lots of high-fiber foods. High-fiber fruits and vegetables should be at the core of every dieter's meal plan. These foods are loaded with so much health-promoting nutrients, it is hard to imagine succeeding without them.

Rule 5. Drink plenty of water. Water is important because it is the one beverage you can drink to your heart's content without worrying about calories. Additionally, it can help to curb your appetite by leaving you feeling full so that you eat less high-calorie foods.

Rule 6. Limit your intake of junk food. Junk food is the spoiler for most dieters. Keep these out of your diet and you will find that losing weight is not so difficult after all.

Rule 7. Avoid foods that are loaded with fat. Fat is a calorie-dense foods. Therefore, anything with added fat means added calories. Avoid things like fried foods, commercial chips, large amounts of butter, mayonnaise, salad dressing and other foods, like pastries, cakes and cookies and you could easily eliminate hundreds of calories from your diet.

Rule 8. Read food labels. Unless you are cooking everything you eat from scratch, you had better read the label on the foods you buy. And, of course, use the information to buy the foods that are compatible with your diet plan.

Rule 9. Prepare your own food at home and eat out less. Preparing your own food will give you control over what goes into the food, how much you eat and how many calories you consume. When you eat out you pretty much put those choices in the hands of someone else.

Rule 10. Keep portion sizes to a minimum. The more you eat, the more calories you will be taking in. Conversely, the less you eat, particularly of high-calorie foods, the fewer calories you will consume. So keep an eye on those portions.

Rule 11. Get the exercise you need to burn fat. Exercise is essential if you want to lose weight effectively and efficiently. It is the one way to burn off excess calories and make losing weight a breeze.

Rule 12. Be true to yourself. Only you can decide if you are willing to make the commitment and stick to it when it comes to losing weight. Either you will do it or you won't. Either you succeed or you don't. It all depends on you.

The Best Weight Loss Diet for You

Overview

If you are trying to lose weight, it makes good sense for you to search for the best weight loss diet. But with so many weight loss diets on the internet, popular bestselling diet books on the market, and DVD’s promising quick and easy weight loss, how can you tell which one is the best weight loss diet for you?

Nutrition Rules

The best weight loss diet is the one that works best for you. The best weight loss diet will help you to lose weight while providing the protein, healthy fats, complex carbohydrates and fluids you need to stay healthy. Here are 7 basic nutrition rules to follow when creating or choosing the best weight loss diet for you.

1.    Eat a variety of foods from the 5 basic food groups. This will help to ensure that you are getting the protein, healthy fat, complex carbohydrates, vitamins, minerals and other phytonutrients you need to sustain your health while promoting healthy weight loss.

2.    Eat lots of fresh fruits and vegetables. These foods are loaded with vitamins and minerals that might be otherwise hard to get. They are also packed with other health-promoting phytochemicals that have been shown to fight disease, build healthy tissue and promote good health on a weight loss diet.

3.    Avoid going for long periods of time without eating. If you wait until you are hungry to eat, you are more likely to gobble down your food without even thinking and end up eating much more than you should.

4.    Drink plenty of water between meals. Drinking a cup or two of water within thirty minutes to an hour before mealtime can dampen your appetite and help you to control your intake. This is a rather simple and effective way to avoid overeating and promote weight loss.

5.    Create or choose a diet that eliminates excess calories from fat or sugar. Try to avoid fried food and fast food, including hamburgers, fried chicken, French fries and pizza. You will also need to avoid sodas, other sweetened drinks, chips, dips, cookies, candies, pastries and similar high-calorie snack foods.

6.    Avoid diets that are extremely low in calories. A diet that is extremely low in calories can have you feeling hungry, which could lead to food binges or other forms of disordered eating. Furthermore, you could find yourself feeling sluggish and lacking the energy you need to remain active and boost your metabolism.

7.    Eat an adequate amount of protein. Protein provides the building blocks for healthy tissues and creating the hormones and enzymes you need for optimum health. Make sure that you do not cut back on protein to your detriment.

Whether you decide to follow a diet plan that was created by someone else or you create your own, the best weight loss diet is one that works for you. It should promote lasting weight loss without ruining your health.

For more help with creating or finding the best weight loss diet, consult a registered dietitian or similarly qualified healthcare professional.

The information provided on this site is for education and general information purposes only and does not constitute medical advice. Please see your appropriate medical authority for personalized medical attention.

Also, please note that the appearance of any product or service on this site does not constitute an endorsement, unless specifically indicated.
About Dr. Dorene E. Carter

Dr. Dorene E. Carter is a registered dietitian and nutrition consultant with over 25 years of experience in nutrition education, counseling, training, consulting and writing. She is founder and CEO of CHANA Project, the Child Health and Nutrition Access Project, a nonprofit organization serving children and families. Dr. Carter received her PhD in Nutrition from the University of California, Berkeley.