5 Sources of Fat That You Thought Were Bad But Are Actually Healthy

Along with the myth that dietary cholesterol causes heart disease comes a whole list of foods that are allegedly destroying our health. Take a look at these 5 most delicious foods that you may have been avoiding, but that are actually good for you.

Note that in order to reap the benefits of these foods, you'll have to go with the organic versions. Organic products have much better omega-3 to omega-6 ratios and are free of antibiotics, hormones and all kinds of nasty stuff that conventionally grown animals are fed.

1. Eggs

Eggs are in fact a nutritious superfood. They're a rich source of antioxidants like lutein and zeaxanthin, which prevent you against age-related macular degeneration (a common cause for blindness).

Tryptophan and tyrosine are very important amino acids contained in eggs. The former is a precursor for serotonin (the feel-good hormone). The latter synthesizes dopamine and norepinephrine, which promote mental activity and alertness.

An organic or free range egg contains around twice as much omega-3 fats, 3 times more vitamin E and 7 times more beta-carotene than a conventionally raised egg.

How to eat eggs

Scrambled is your worst choice. You'll destroy many antioxidants and the cholesterol in yolks will oxidize, which may in fact harm your health.

Soft-boiled would be the second best option.

And, this may come as a surprise to you, but eggs are best consumed raw. Heating causes the protein in the egg to change it's shape, which may cause allergies. This is a non-issue with raw eggs.

I can only recommend eating organic raw eggs. Never eat conventionally raised eggs raw, as they may be infected with salmonella.

Try to get your eggs from a local farmer, if at all possible. Avoid omega-3-enriched eggs, as the quality of these omega-3 fats is usually very poor - they may as well be already oxidized when they get to you.

2. Butter

Butter is a rich source of fat-soluble vitamins A, D, E and K2 and minerals, like manganese, chromium, zinc, copper, iodine and selenium. It provides short- and medium-chain fatty acids, and it's omega-3 to omega-6 ratio is perfectly balanced.

Butter from grass-fed cows is rich in conjugated linoleic acid (CLA) - an extremely valuable cancer fighting and muscle building nutrient.

It's also a good source of cholesterol, which as you now know is a good thing*. All in all, butter will protect you against heart disease, cancer, osteoporosis, asthma and overweight. It's also good for digestion, fertility and thyroid health.

3. Cheese

Full-fat organic cheese is an excellent source of protein and fat. As most dairy products, they can be a rich source of calcium and vitamins.

If you have the option, go for cheese made from raw (not pasteurized) milk. Unfortunately it's very hard to find, even forbidden in many countries.

There are a gazillion types of cheese out there and I'm by no means a cheese expert. I love cheddar for the rich, creamy flavor and I add it to my vegetable salads almost every day.

Avoid cheese spread as it's not real cheese. Low fat cheese is a no-go too.

4. Red meat

Red meat has been demonized for years now and has been 'clearly associated with cancer' by 'experts'.

I agree that conventionally raised meat won't do your health any favors, but organic, grass fed meat is a totally different story.

I would especially recommend organic beef. It's rich in CLA and has a good omega ratio. Conventionally raised beef, on the other hand, has several times less CLA and the omega ratio is nowhere near ideal (1.65 vs. 4.84). Organic meat also has a much higher vitamin and other precious micronutrient content.

How you cook your meat is important too. Deep frying in vegetable oils is about the worst it can get. My favourite method is sautéing - it's quick and easy and doesn't pump the meat with trans-fats.

Avoid processed 'meat', such as sausages, hot-dogs and salami, which are nothing but a parody of meat.

5. Bacon

This one's a real shocker, I know.

The main reason for bacon being thought of as dangerous and unhealthy (along with it's saturated fat content) is the nitrate/nitrite it contains. But it's a lesser known fact, that 70-90% of your nitrite exposure comes from within your own body - from saliva.

In addition, about 90% of nitrites we get from food actually come from vegetables. Nitrites are not stored in your body in any way and most of them are excreted in urine within 5 hours of consumption.

Bacon is a rich source of choline, B vitamins, zinc, magnesium and iron. It actually consists of more monounsaturated than saturated fat. These two make up around 90% of bacon's fat content. The rest are polyunsaturates. No deadly trans-fats.

Choline is especially important - check out the Guide to Fats to find out more about it.

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By Marian Cerny

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The Best Protein Source For Weight Loss

It is likely that some of you chose to read this article because you were looking for the latest and greatest in protein supplements or what to look for in a protein supplement to help you build lean rock-hard muscle.

Sadly, that is not where this article is going.

Sure there are a lot of products on the market that would likely be viable protein sources as a part of your plan for eating to lose weight, but have you actually looked at the ingredients in those drinks and powders?

Did you notice that one of those ingredients might be eggs or egg whites?

Eggs are easily dollar for dollar and pound for pound the best source of protein that you can put into your body. There is no other beef, chicken, pork, bison, lamb, or fish that is as pure and as healthy as that of an organic egg.

Wait a minute, an organic egg?

That is correct, non-organic eggs while still cost effective do no pack the same amount of micronutrients that an organic egg would. One of those nutrients that is a little lacking in a non-organic egg is Omega-3 fatty acids which is important in reducing inflammation.

All in all, the egg is easily one of the best foods you can put into your body. Hold on, but they are high in cholesterol are they not?

You would be correct again, they are high in cholesterol, but there are two kinds of cholesterol- the good and the bad, HDL and LDL or high-density lipoprotien and low-density lipoprotien.

Eggs are high in HDL cholesterol which will actually help prevent LDL cholesterol from doing damage to your artery walls throughout your body. Picture the HDL molecules as a beach ball and the LDL as a baseball, which would do more damage to your artery wall?

Even though they might scare your cholesterol number a bit, they actually have the purest form of protein that you can find in the egg white close to 99% of it is protein.

So should I eat just the white?

Do not get ahead of yourself, while it is a good idea to eat the white, do not discredit eating the whole thing. The yolk is where the healthy fats, and other nutrients reside along with additional calories that your body actually does need.

The next time you are at a health food store or looking to buy a protein powder check the label and see if eggs or egg whites are an ingredient. If that is the case it might be a good idea to put down that container and head to the grocery store for a dozen organic eggs. They going to be healthier for you to eat, more satisfying, and a lot easier on your wallet.

If you found this article to be helpful then check out Eating To Lose for more free information on dieting, nutrition, fitness, and lifestyle as it relates to your physical goals. There is even a free plan there to help you get started.

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By Erik D Walker

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5 Best Energy Foods for Low Calorie Diets

When you hit the ground running with your diet plan, you'll probably notice a sudden dip in your energy levels.

This is normal as your bodies not consuming its usual caloric intake.

However it's more than possible to consume certain foods which will boost that battery right up and don't include any additional calories that will break your daily calorie quota.

Below are considered the best 5 energy foods for dieters to stave off the fatigue and the bingeing by curbing the cravings:

1. Salmon

Salmon is packed with healthy fats, not processed fats.

Healthy fats are essential as they provide the body with a major source of energy.

Bursting with protein, healthy fats and in this case salmon should be included in your diet plan at least twice per week.

2. Quinoa

Quinoa is relatively new to western diets but has been used for generations in South America as a staple means of protein.

Vegetarians will get their most amount of protein from this one natural carbohydrate, far more than you would from brown rice.

3. Bananas

While bananas make you feel full and will help reduce your appetite, they also contain a lot of potassium which is a micronutrient essential for propelling energy levels higher in the body.

Fresh produce in general will contain a lot of natural potassium, so be sure to consume fresh foods daily, to starve off hunger and fatigue.

4. Oats

It's blood glucose levels which determine spikes in your energy levels, from a sudden high to an onset of weariness, keeping blood glucose levels nice and steady is key to maintaining energy levels.

Oats are perfect for this as they are slowly digesting healthy carbohydrates which should not be eliminated from your diet.

Low in sugar, high in fiber, Oatmeal is a good source for getting your fix of oats and it will only take a minute to prepare any number of Oatmeal dishes.

5. Egg whites:

Have you ever noticed why weight lifters consume lots of poultry, especially eggs.

It's the egg whites in this case which are rich in protein but extremely low in calories, containing perhaps only 15% per egg white, but they are a great source of healthy fats, and are excellent at maintaining your lean muscle mass which is why they prove so resourceful for guys down the gym.

Egg whites don't just repair and rebuild muscle, they also make you feel energized after a hard session of strength training.

Bottom line:

If you want to maintain high energy levels but avoid the crashes and the cravings, a staple diet of healthy fats and carbs rich in protein are perfect for low calorie diets.

Additionally, consider using some of the latest weight loss supplements to really help you lose weight faster:

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By Richard R Michaels

More about → 5 Best Energy Foods for Low Calorie Diets

Кремлевская диета

При соблюдении кремлевской диеты можно похудеть за 8 дней на 5-6 кг, за месяц-полтора можно сбросить 8-15 кг. Чем больше у вас веса, тем быстрее он уходит.

Окружённая ореолом таинственности "диета американских астронавтов", известная также под псевдонимом "кремлёвская диета", сегодня стала очень популярна среди любителей диет. Тайной кремлевская диета называется из-за того, что в течение некоторого времени рецепт самой диеты не разглашался, и в народе ходили лишь слухи о её чудодейственных результатах.

Первоначально в этой диете представлены условия эффективности питания, применяемые при разработке рациона военных и астронавтов США. Своим кремлёвским "лейблом" диета американских астронавтов обязана представителям московской городской администрации и другим не менее важным правительственным чиновникам, среди которых Юрий Лужков, его пресс-секретарь Сергей Цой. последнее время эта диета занимает лидирующие позиции в России.

Суть кремлевской диеты

Работает кремлевская диета так: когда поступление углеводов в организм резко ограничивается (а диета запрещает именно продукты с высоким содержанием углеводов), он начинает расходовать внутренние запасы энергии, которые находятся в жировых отложениях. В результате чего даже употребление неограниченного количества мяса не тормозит процесс похудения

Снижение веса - первые одну-две недели до 20 грамм углеводов в сутки, затем можно расширить рацион до 40. 

Следует избегать: сладких, мучных, картофельных блюд, хлеба, риса и конечно сахар. В первые 2 недели воздерживаться от овощей, фруктов, соков (кроме томатного). 

Самое главное правило - ничего не подслащивать, даже один кусочек сахара будет равен вашему дневному рациону. 

Можно есть мясо, рыбу, сыр, яйца, овощи с малым количеством углеводов и другую пищу с "низкой стоимостью". Стоимость продукта измеряется в баллах, очках, условных единицах, углеводах, как вам удобнее. Т.к., 1 балл = 1 очку = 1 у.е. = 1 грамму углеводов на 100 грамм продукта. 

Для просмотра количества очков (углеводов) в каждом из продуктов, воспользуйтесь анализатором рецептов или "таблицей очков Кремлевской диеты".

Колбасу, сосиски, сардельки следует есть с осторожностью. Т.к. при изготовлении колбасных изделий (колбаса, сосиски, сардельки и др), многие мясокомбинаты вынуждены использовать соевые добавки илисоевый текстурат (он в 4 раза дешевле). Мяса в колбасных изделиях - от 10% до 30%, да и то, очень часто, из куриных субпродуктов, остальное - пищевые добавки, абсолютно химического происхождения (раньше в нее добавляли немного крахмала, который помогал впитывать больше влаги), обладающие высокой влагоудерживающей способностью и конечно, указанная выше - соя. Поэтому, от колбас, сосисок, сарделек с неизвестным составом лучше отказаться при данной диете. 

Есть можно сколько угодно, но необходимо знать меру! Хотя по очкам допустимо, но не стоит поглощать в день 3-4 кг мяса, заедая килограммом сыра, 

Эффективность кремлевской диеты заметно увеличится, если не только подсчитывать очки (углеводы), но и ограничивать себя по калориям. А также не есть за 3-4 часа до сна.

Пример меню кремлевской диеты на неделю

Это примерное меню кремлевской диеты на неделю, составленное Евгений Черных, показано для примера, чтобы вы могли ориентироваться и составить своё. Можете менять, добавлять, вообще заменять блюда в зависимости от вкуса. Главнее - соблюдать принцип кремлевской диеты - 20 у.е. первые 2 недели, менее 40 у.е. в день - далее.

Только начавшим применять кремлевскую диету не рекомендуется добавлять в первые блюда картошку, крупы и вермишель. Также не используйте их в виде гарниров ко вторым блюдам. Мясо, рыбу лучше есть с овощами.

ПОНЕДЕЛЬНИК

Завтрак: сыр, 100 г - 1 у.е., глазунья из 2 яиц с ветчиной - 1 у.е, кофе или чай без сахара - 0 у.е.
Обед: салат овощной с шампиньонами, 150 г - 6 у.е., сельдереевый суп, 250 г - 8 у.е., бифштекс - 0 у.е., чай без сахара - 0 у.е.
Полдник: грецкие орех, 50 г - 6 у.е. 
Ужин: помидор средний - 6 у.е., курица отварная, 200 г - 0 у.е.
Итого: 28 у.е. 


ВТОРНИК

Завтрак: творог, 150 г - 5 у.е., 2 вареных яйца, фаршированных грибами - 1 у.е., чай без сахара - 0 у.е.
Обед: салат овощной с маслом, 100 г - 4 у.е., ци с мясом и сметаной, 250 г - 6 у.е., шашлык, 100 г - 0 у.е., чай, кофе без сахара- 0 у.е.
Полдник: сыр, 200 г - 2 у.е. 
Ужин: капуста цветная отварная, 100 г - 5 у.е., куриная грудка жареная - 0 у.е., чай без сахара- 0 у.е.
Итого: 23 у.е.


СРЕДА

Завтрак: 3 сосиски отварные - 0 у.е., баклажаны жареные, 100 г -5 у.е., чай без сахара - 0 у.е.
Обед: чалат на капусты с маслом, 100 г - 5 у.е., суп из плавленных сырков с овощами, 250 г - 6 у.е., отбивная из нежирной свинины, 100 г - 0 у.е., кофе без сахара - 0 у.е.
Полдник: 10 оливок черных - 2 у.е.
Ужин: помидор средний - 6 у.е., рыба отварная, 200 г - 0 у.е., стакан кефира - 6 у.е.
Итого: 36 у.е.

ЧЕТВЕРГ

Завтрак: салат из цветной капусты, 100 г - 5 у.е.; 4 сосиски отварные - 3 у.е.; чай без сахара - 0 у.е.
Обед: салат овощной с шампиньонами, 150г - 6 у.е.; бульон куриный, 250 г (кусочек курятины, зелень,лук репчатый) - 5 у.е.; люля-кебаб из баранины, 100 г - 0 у.е.; кофе без сахара - 0 у.е.
Полдник: сыр, 200 г - 2 у.е.
Ужин: салат листовой, 200 г - 4 у.е.; рыба жареная, 200 г - 0 у.е.; чай без сахара - 0 у.е. 
Итого: 25 у.е.


ПЯТНИЦА

Завтрак: омлет из 4-х яиц с тертым сыром - 3 у.е.; чай без сахара - 0 у.е. 
Обед: салат из тертой моркови, 100 г - 7 у.е.; сельдереевый суп, 250 г - 8 у.е.; эскалоп - 0 у.е.
Полдник: арахис 30 г - 5 у.е.
Ужин: вино сухое красное, 200 г - 2 у.е.; сыр, 100 г - 1 у.е.; рыба отварная, 200 г - 0 у.е.; салат листовой, 200 г - 4 у.е.
Итого: 30 у.е.


СУББОТА

Завтрак: сыр, 100 г - 1 у.е.; глазунья из 2 яиц с ветчиной - 1 у.е.; чай зеленый без сахара - 0 у.е.
Обед: салат из капусты со свеклой и подсолнечным маслом 100 г - 6 у.е.; уха, 250 г - 5 у.е.; курица жареная, 250 г - 5 у.е.
Полдник: семечки тыквенные, 50 г - 6 у.е.
Ужин: салат листовой, 100 г - 2 у.е.; рыба отварная, 200 г - 0 у.е.; стакан несладкого кефира - 10 у.е.
Итого: 31 у.е.


ВОСКРЕСЕНЬЕ

Завтрак: 4 сосиски отварные - 3 у.е.; икра кабачковая, 100 г - 8 у.е.
Обед: салат с огурцами, 100 г - 3 у.е.; солянка мясная, 250 г - 5 у.е.; курица-гриль, 200 г- 0 у.е.; чай без сахара - 0 у.е.
Полдник: грецкие орехи, 30 г - 4 у.е.
Ужин: помидор средний - 6 у.е.; мясо отварное, 200 г - 0 у.е.; стакан несладкого кефира - 10 у.е.
Итого: 31 у.е.

Кремлевская диета противопоказана тем, у кого есть хронические заболевания, особенно сердца, сосудов и желудка. Не рекомендуется пользоваться диетой и людям с болезнями почек, а также беременным женщинам. В любом случае, даже если вы считаете себя вполне здоровым человеком, проконсультируйтесь с диетологом. Не рискуйте своим здоровьем, и обязательно посоветуйтесь с диетологом.

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Худеем без диеты!

Не хотите сидеть на диете? И не надо! Похудеть можно и без всевозможных диетических комплексов.

Главное усвоить одно простое правило: количество калорий которые вы употребили должно быть меньше, чем количество калорий которые ваш организм израсходует в течении дня. Это правило является железобетонным фундаментом в деле построения вашей фигуры. Все! Этого достаточно.

Существует зависимость между тем какое количество калорий вы употребили в течении дня и тем на сколько граммов вы поправитесь или похудеете. Расчет этой зависимости прост: подкожный жир имеет приблизительно 770 ккал на 100 грамм, а это означает что если вы употребите на 770 ккал больше чем этого требовалось вашему организму, то соответственно станете на 100 грамм упитаннее. :)

Возможно проще будет понять смысл вышеописанного на конкретном примере. Предлагаю рассмотреть один из вариантов, на примере 100%-го "бича" современного питания - сладкого газированного напитка.

Один литр сладкого напитка содержит 100 грамм сахара (напитки с именно таким соотношение сахара и воды большинство людей считают приемлемо сладкими). Получается что если в день выпивать всего лишь 1 литр noname-колы, за месяц, вместе с жидкостью вы получите около 3-х килограмм сахара! В трех килограммах сахара содержится 11370 ккал, что даёт вам прекрасную возможность растолстеть на полтора килограмма... Вывод: для того чтобы стабильно худеть на 1.5 кг в месяц - достаточно отказаться от сахаросодержащих напитков и все!

Не хотите сидеть на диете, а похудеть хотите? Откажитесь от сахаросодержащих напитков и в результате за год вы сбросите порядка 20-ти килограмм и это без какой-либо диеты.

Это всего лишь один из примеров, которых множество: замените майонез - сметаной (или низкокалорийным майонезом), поменьше кушайте жареных и приготовленных во фритюре блюд, поменьше сладостей и конфет, мучного и жирного, побольше фруктов и физических нагрузок. Все - никакая диета вам не нужна. :)

More about → Худеем без диеты!

Smart Eating And Weight Loss

The pounds have piled up; the pants are getting too tight. It is high time to start losing off the extra weight. Planning right from the beginning makes it easier to succeed in your weight loss plans.

Keep track of what you eat and the type of exercise you do every single day. Write everything down in your journal. This gets things organized and you will be better motivated to continue on.

Cooking your own meals let you have total control over what to put into your body. No more extra oily, salty or sweet food from cafes and restaurants to tempt you and make you stray from your diet. Get some good cookbooks promoting healthy weight loss recipes, some basic cookware and you are well on your way to healthy cooking. You might be pleasantly surprised at the results.

When shopping for groceries, be sure to check the calories count and list of ingredients listed on the food packages. Do not be misled by advertisements such as natural, sugar-free and non-fried. Look at the fine prints. Every little bit counts towards your weight loss goals.

Eat smaller portions at each meal. Invest in smaller size plates to make sure you are not tempted to eat more. Less food on a bigger plate might give you the impression that you are not eating enough and end up taking more food. Just make sure you are having well-balanced meals, even though smaller portions.

The occasional deviation from your diet is no big deal. Being too strict might lead to stress and this is not good for your weight loss plans. You might get so frustrated and just give up. Stress can also lead to binge eating.

Sticking to the same old food day in and day out can be boring and uninspiring. Try healthy food from around the world right at home. Some of them can be easy to cook in your home kitchen.

Eating your main meals in front of the TV, work table or computer screen is a typical bad habit among some of us. It is difficult to be eating healthily this way and besides it is bad for your digestion. If you must be munching on some food while working, munch on carrot sticks instead.

Poor food choices, unhealthy snacks and too much fast and processed food not only lead to an expanding waistline but also clogged arteries. Taking control of the way you eat can lead to positive weight loss and a healthy body.

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By Karen Li

More about → Smart Eating And Weight Loss

Ideas on How to Lose 10 Pounds of Weight in a Week

There is always a need to for some to lose weight or just keeping the weight off. A gym might be a good place where you would be given the know-how to do this.

There are many diets that would offer you the weight loss that you want. The best offers are usually those that have a number attached to it. For example an offer such as: how to lose 10 pounds in a week.

It is often worked out based on the calorie intake. Some of these measured programs that would promise you, for example, how to lose 10 pounds in 2 weeks, would deal with your diet. It is important to work out the process of a low-calorie diet.

Based on the kind of time frame you place upon your weight loss program, for example, how to lose weight in one week, you might want to start by understanding your basal metabolic rate. This type of diet has to do with counting the calories. You should also realize that there are differences between male and female calorie intake.

In order for you to start correctly as well as staying on track, it would be best to get a professional to calculate your metabolic rate (BMR). The reason for this is that you need your lean body mass to calculate your BMR. It will help with your program of how to lose 10 pounds in a week.

It is important to know how many calories you need to consume to know how to lose 10 pounds in a week. The main concern is also that you should know that your calorie intake should be that of 1500 calories for men and 1200 calories for women. This has to be on a daily basis.

It is important that with your program, how to lose 10 pounds in a week, you need to eat properly and this is where the calorie intake is important. However, it is even more necessary to burn those calories in order to loose the weight. This would involve taking part in activities to do so.

If it is possible, you should join a gym where you can be given the know-how on how to lose 10 pounds in a week. They will assist you with a program on how to burn these calories in a week or any other program in which you would like to participate.

By joining a gym, you would also be motivated to on how to lose 10 pounds in a week. At a gym, it would also be more fun if you join others who have the same goals.

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By Imran Nasir

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