The Hidden Fat Content In Your Diet

Introduction And Background
Sometimes when we plan a diet, we try and select foods that are high in protein or high in fiber because we know that it is good for us. Protein does not make us fat and it a very good nutrient for building up the body cells as well as for healing and repair. It is probably the most important nutrient because even in a diet you are supposed to take the normal protein daily content that is for your age and gender. Fiber has other abilities such as having little calories and keeping our stomach full quickly and for a longer period of time. Nonetheless, when we choose such foods in our diets, we sometimes forget something really important; there is fat present in these foods as well. And we don’t count it when we turn to other fatty foods for making up for the fat percentage we should have whether we are dieting or not.

Your Diet Does Have Fat In It
We often pay attention to how much proteins we are getting and how many carbs we are avoiding but we rarely pay attention to the fat present in our diet and whether or not it meets the daily requirement and is below it in fact. Nutritionists are of the opinion that about thirty percent of your daily calories should be from fats and it should not exceed more than that otherwise you might start to gain weight and store in adipose tissue. Since the average person follows a two thousand calorie diet, according to these calculations and research, one should not have more than sixty five grams of fat per day. And it gets a little more complicated than that when we find out that there are good fats as well as bad fats but we’ll get to that later. Just know that fat is present in our diet and is an important part of it as well. Those who are dieting can ignore it somewhat but those who are not, they need to have fatty acids in their diet for normal health and development.

Know The Fat Content Of Some Daily Foods
Here are a few foods that you probably have on a daily basis but never bothered much to think about the fat content they must behold:

  • About ten French fries on a plate have 8 grams of fat.
  • A slice of pizza has 8 grams of fat too.
  • One glass of milk has 7 grams of fat.
  • Peanut butter, one spoon, has about 7 grams of fat.
  • A normal fish sandwich has 24 grams of fat.
  • A normal beef sandwich has 36 grams of fat.
  • A slice of bread has about 1 gram of fat.
  • An ounce of cheese, cheddar cheese to be more specific, has about 8 grams of fat.

They might not seem like a lot of grams but you need to look at the serving size as well. If ten French fries have 8 grams of fat, you do know there are more than ten fries in a single plate, don’t you? So be careful and don’t overdo it!

Some Hidden Fat In Foods You Were Not Aware Of
There are some foods that you might never consider as having fats but in fact they have some hidden fat content too that you might know about. Here they are:

  • The popcorn that you eat when you go to the cinema to watch a movie. You may think they are harmless but the truth is, you need to know they have calories from fat too because of their process method.
  • The chicken crust and skin that is either fried or even marinated and fried has fat in it that you need to consider because people often forego the number, thinking they are eating chicken and it only has proteins in it.
  • Salad dressings are another item that you need to think about. We order salads and think that we are doing ourselves a favor by having a meal which is healthy and probably has very little calories but often salad dressings are by mayo, oil and other sauces that can make you fat.

Conclusion
Be careful of all the hidden fat content that is present in the food you are taking. You never know, you might actually reach your limit of fat intake by lunchtime if it is present in the foods you eat. Don’t always think that a food high in protein will have no fat in it. The basic nutrients are present in almost every food; it is just the amount that varies. So a high protein food will have fat in it, it is just the amount that might be less. However, still there is a need to keep a check so that you don’t go overboard.

Measuring Body Fat

Introduction And Background
As weird as it may sound to you and although in your imagination it must have something to do with blood tests and machines and scans that can sense and measure the fat in your body, you can actually measure your body fat right at home with the help of a friend. It is not a dream and certainly not a scam and has been devised by scientists and there is a confirmation that you can easily measure body fat through this method and can actually get estimates which are quite close the actual amount present in the body. Read on further to know how to do it and then you and your friend can measure your body fat right at home!

Know This To Measure Body Fat
Remember one thing before doing the measuring. You are not in it to get accurate measurements but rather consistent measurements to let you know what the real deal are happening in the body. Don’t be scared if the measurements are a little here or there, all you need to do really is be consistent in your measurements and the rest is fine. Just remember that before doing anything else!

What Do You Require?
You require several things in order to measure your body fat. Here they are and you will need all of them for it to work.

  • You need an instrument called body fat measuring calipers. They are usually available online on websites that offer them and are perhaps not that easily available in regular shops. Certain bodybuilding websites definitely sell the calipers. However, this is used in the three side method which is not commonly used in households but if one can perform it then nothing like it!
  • You need a helper, any friend or family member who can help you in measurements. It is necessary that a woman has a helper but the men can do without as well even though it is recommended for them too.
  • A measuring tape is an essentiality as well but this is something present in every household.
  • A felt-tip pen. But it is only recommended, not essential.
  • You need to write down the measurements and do some calculations so either you need a computer for that or you can go the old fashioned way and use a pen and paper for it.
  • There are profiles offering tracking and jotting down of results but that again is up to you.

The Method
There is a method devised called a three side method which is not difficult at all and is used by most trainers but you have to have calipers for that. But if you don’t, here is the usual method applied. The first thing though that you have to do is pinch the body a little so that the fat tissueis separated from the body a little, since the adipose tissue is accumulated on the surface near the skin most places. Once that has happened, you can begin the measurements of these body parts with an inch tape yourself or you can ask a friend to measure it for you:

  • Measure the waist.
  • Measure the hips.
  • Measure the forearms.
  • Measure the wrist.
  • Measure your weight as well.

After that, you need not do the calculation yourself as there are many websites where you just have to feed the data that you have collected and they calculate your body fat index for you. Different websites ask for different body part measurements and some of them are based solely on your calculations and are not subjected to gender or height. To find the best calculator of all, go with the one that asks for all details, even extensive ones. The method used with calipers is a little complicated and it is different for men and women both as it concentrates on where fat is most stored as men are more likely to store fat around their abdominal area while women store it in their gluteal region or upper back. Nonetheless, these methods are reliable and if you are dieting, they can easily make you see whether you are losing body fat or not as the measurements will definitely change if you have lost weight.

Conclusion
Measuring body fat can help you a lot as well and motivate you further if there are differences in measurements when you are dieting. Once you see that something is working, you are more bound to do it, no? If you remain focused on your diet, then for certain your body will reduce and you will be able to not only sense it while looking in the mirror but also know for sure with mathematical evidence if you have made the right calculations and measured it correctly. So what are you waiting for, get right down to it!

How Does Your Appetite Work?

Introduction And Background
The workings of the appetite sometimes confuses because there are so many things you read online or in magazines where even the word appetite confuses you. But it is a simple mechanism that is interlinked with other mechanisms. The body has different parts which aim to work as one and each part affects the other in some manner, doesn’t it? Appetite is no different. If people associate appetite with the stomach only, they are in for a surprise after reading this article after finding out how the appetite works and how many things have the capability of affecting it. Read on further to find out more about your own appetite and it might even help you in the long run for controlling it.

Appetite
By the word appetite, you assume that it has to do with how much you eat. But it is so much more than just that. In the most normal way, when a person is referring to your appetite, they usually use words such as large or small to describe it. Those who have a large appetite will be accustomed to eating more and will probably have more space in their stomach and those who have a smaller appetite will probably eat less and become content more quickly. While this all does happen, has anyone ever wondered why the difference in appetites? Why does one person want to eat more while the other person wants to eat less? From where did the stomach size increase of the person who likes to eat more?

The Workings Of Appetite
Since the appetite plays a major role in gaining weight and losing it, you should understand how the appetite works if you ever want to maintain your weight or try and lose it. It just doesn’t have to do with the stomach only, there are other things involved in this as well. But let’s get to the stomach first.

Your Stomach
You often blame your stomach for your appetite and although it is to be blamed, it is not the only part involved but we will get to that later. When you feel hungry, you usually experience certain pangs in the stomach. And then you eat to satisfy yourself. However, sometimes one eats more than usual and this way, their stomach expands a little to create more space to accommodate food. When this becomes habitual, the stomach remains extended now because it is a muscular bag and can expand. When the space becomes larger, you always have to eat more to satisfy yourself. And thus the appetite increases. This is why everyone keeps telling a person to lessen their portions and try and eat less in the beginning of a diet so that their appetite reduces. By this, they mean the size of the stomach so that the appetite reduces automatically!

Your Brain
As said above, your stomach is not the only thing that controls your appetite, it is your brain as well. There are hunger hormones that are being released from the brain that enable you to want food and there are satiety hormones that are being released from the brain that enable you to stop eating because you feel satisfied enough. Ghrelin is the hormone that brings about hunger in you while leptin is the hormone that tells you to stop. A scientific way to remember this is that ghrelin GROWS your appetite while the hormone leptin LOWERS it. It is used quite a lot in medical schools. These hormones are affected by what you eat as well, not only the mechanisms of the body. If you eat a lot of protein, it can considerably suppress the appetite. If you take in a lot of sweets, the insulin level in the body grows and that can increase your appetite. Thus, we should not ignore the fact that our brain has a part to play in the appetite as well, and that too a big one. People sometimes even monitor these hormone levels if they want to lose weight, especially during research trials to show their impact more or less on the workings of the appetite.

Conclusion
Your appetite is under your control, always remember that. It is your stomach and your brain and everything is in your hands. You have the power to try and suppress the appetite by learning the mechanisms behind it such as eating certain foods which can grow leptin levels and decrease ghrelin levels in the body or exercising to reduce the stomach size. You can even drink water before having food so that your stomach fills up a little somewhat and there is little space for food than there was before. The workings of the appetite are not a complicated procedure at all and understanding how to do it is also quite easy. It is the doing part that is a little tough!

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