Fats
Emily Zimel
Myth vs. Fact
Myth: You will lose more weight if you exercise.
Fact: You lose weight when you consume less calories than calories burnt.
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Myth: By exercising, fat turns into muscle.
Fact: Fat and muscle are two different cell types; a person only gains muscle by burning off fat first or vice-versa.
Comparison of fats
LDL vs. HDL
LDL (low-density lipoprotein) is the bad cholesterol in your body. LDL adds to plaque which can clog and/or stiffen your arteries and lead to a heart attack or stroke.
HDL (high-density lipoprotein) is the good cholesterol in your body. HDL goes around your arteries and collects LDL to bring to the liver. Having a high level can help reduce the risk of heart disease or stroke.
However, if there is not enough HDL, it can increase risk of heart disease or stroke. In this case, both cholesterol are bad for you and can put you at risk.
If you or someone you know is struggling with high cholesterol...
If you or someone you know is struggling with high cholesterol there is always a time to make a change. Make it before it is too late. Some of the most recommended ways to change high cholesterol is to decrease the amount and certain types of fats you eat. Speak with a doctor or nutritionist to help you come up with a plan to decrease your cholesterol. Don't wait around before it becomes too late to be able to make a change.
What is limited and included in a healthy diet? Why?
When creating a healthy diet, it is good to drink lots of water. By drinking water it will keep you hydrated as well as flush out toxins and wastes in your system. It is best to avoid and reduce sugary substances in your diet which may include things such as soda. Reduce the amount of unhealthy foods and replace them with healthier food choices. When eating meals it is first best to stick to smaller portions and wait to see if you are full. The more colorful your diet the better. Add variety in color with choosing different fruits and vegetables. Fiber is good for you, so don't forget to include it in your new healthy diet. Healthy carbs (whole grain, fruits, and vegetables) should be increased as you decrease the amount of unhealthy carbs. It is always good to increase protein and calcium in your diet, but don't over do it. Foods such as eggs, fish, and poultry contain much protein that is beneficial to your body. A limited diet will increase the performance of your body and mind as well as your physical health (by reducing health risks).
How the body uses energy
Carbs are the first to be broken down/burned by the body
Carbs are the first to be burned by the body since is normally small amounts of them linked together to create sugar. The molecule takes little time for the body to break down, making it the easiest to use first for energy.
Fats are the second to be broken down by the body
Fats have carbon inside of them that when in need, they can be broken down and used by muscles to maintain energy needed. The fat is not as good of a source as sugar is, which is why fats are not the first to be broken down. When you reach this point, all the carbs in your body have been broken down which causes a big decrease in the amount of energy a fats provide with opposed to carbs.
Proteins are the last to be broken down by the body
Proteins are the last to be broken down because it is basically the back up plan of the back up plan. Proteins are only burned during starvation, but beforehand the protein works to form glucose so that your body does not run out of energy. It is highly unlikely for a body to burn protein unless the situation is severe.
Obesity
A person is obese when their body mass index reaches 30 percent or above.
Overweight
A person is overweight when their body mass index falls between 25-29.9 percent.
Underweight
A person is underweight when their body mass index is 18.5 percent or below.
Jamie Oliver TED Talk on Obesity and Food
https://www.youtube.com/watch?v=HUZXS4dRqKs
Citations
- https://well.wvu.edu/articles/10_dieting_myths
- http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Saturated-Fats_UCM_301110_Article.jsp#.VkpCGtWrTC0
- http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Trans-Fats_UCM_301120_Article.jsp#.VkpCF9WrTC0
- http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Polyunsaturated-Fats_UCM_301461_Article.jsp#.VkpCFNWrTC0
- http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Monounsaturated-Fats_UCM_301460_Article.jsp#.VkpCEdWrTC0
- http://www.helpguide.org/articles/healthy-eating/healthy-eating.htm
- http://www.heart.org/HEARTORG/Conditions/Cholesterol/AboutCholesterol/Good-vs-Bad-Cholesterol_UCM_305561_Article.jsp#.VkuUGtWrTC0
- http://www.cdc.gov/obesity/adult/defining.html
- http://www.virtualmedstudent.com/links/healthy_living/understanding_how_the_body_burns_carbs_proteins_fats_simple.html