Weight loss tips: Calories versus fat

Burn calories or burn fat – what is important for weight loss? Do we need calories or fat in the body? We take a look at the difference between calories and fat for weight loss.

Fat

What is fat?
‘Fats consist of a wide group of compounds that are generally soluble in organic solvents and generally insoluble in water.’ – as mentioned in Fat, wikipedia

Types of fats: Bad fats

– Unsaturated fat
– Monounsaturated fat
– Polyunsaturated fat

Types of fats: Bad fats

– Trans fat
– Cis fat
– Saturated fat

Importance of good fat:

– blood cholesterol
– reduces inflammation
– eases the rhythm of the heart
– provides energy
– building cells
– important for the functioning of heart, brain and nervous system

Sources of good fat:
Almonds, canola oil, cashews, hazelnuts, olive oil , peanut butter, peanut oil, sunflower oil, avocados, soya bean and soya bean oil, walnuts, corn oil, poultry, tuna, pumpkin seeds etc. are good sources of MUFA and PUFA

Cholesterol

What is cholesterol?
Cholesterol is produced by the body to help build cells and a membrane around the cell to protect it. Cholesterol is not fat per se, but it is a waxy chemical compound produced by the liver, it is found in cheese, eggs, butter and meat (especially red fatty meat). This compound is carried via the blood with the help of molecules called lipoprotein.

Types of cholesterol:
LDL or Low Density Lipoprotien: LDL transports cholesterol to tissues and arteries where the cholesterol can create blockages

HDL or High Density Lipoprotien: HDL transports the cholesterol back to the liver from tissues and prevents deposition in the arteries

Importance of cholesterol:
LDL should be maximum 130 mg and HDL can be approximately 70mg. In combination, both must not add up to more than 200 mg.

Sources of cholesterol: It is recommended to reduce the intake of butter, cheese, coconut oil, cream, egg yolks, poultry skin, red meat and whole milk in your diet. But avoid junk food and deep fried food to avoid cholesterol. TNN