Be Fit Fitness Blog

Here is an article about what you should know about fats and how in moderation it is vital to your health.

Fat is a vital component for building body tissue and cells and it aids in the absorption of important vitamins and other nutrients. So we all need some fat in our diet.

The problem occurs when we eat too much fat because it is very calorie-dense. In fact, it has more than twice the number calories than protein or carbohydrates. Carbohydrates and protein have 4 calories per gram, whereas fat has 9 calories. So you consume a lot more calories per volume of food with foods that are high in fat.

For example, a tablespoon of peanut butter has almost 100 calories, whereas a tablespoon of low fat cottage cheese, which is also a great source of protein, has just 12 calories. Or, Protein Freeze, which is almost all protein, has just 20 calories!

Don’t get me wrong, nuts and peanut butter are healthy foods and they are excellent sources of good fat but as you now know, you must burn more calories than you consume to lose fat. And if you’re eating lots of foods that are high in fat, it’ll be tough to create this caloric deficit.

Like protein, dietary fat helps to slow down the digestion of carbohydrates, so there’s less of an affect on insulin (blood sugar) levels. 

For example, if you eat carbohydrates by themselves, they will cause spikes in your insulin, but like protein, if you combine some healthy fat with your carbs, such as peanut butter or sunflower seeds or almonds with your fruit, the fat will help minimize this adverse affect.

So, while fat does help slow down the insulin response when combined with carbohydrates, like protein does, it needs to be eaten in moderation so you can continue to burn more calories than you consume so you can lose fat.

So to summarize what you should remember… Healthy sources of fat are beneficial, but because they’re calorie-dense, be sure to eat them in moderation or it will be tough to create the necessary caloric deficit for fat loss.

By Kim Lyons

This article looks at the different types of fats found in food. It examines the fats that you want to limit, the fats that you should avoid altogether and the healthier fats to look for to include in your diet in small amounts.

Fats that you should avoid

Hydrogenated fats, also called trans fats, have been in the news a lot over the last few years. These are fats that have been chemically altered in such a way that your body cannot use them properly, so they’re terrible for you. They are found in solid margarines and many commercially baked goods, including cookies, crackers, doughnuts and pastries, chips and other snack foods, and many deep-fried foods.

Since these are mostly all processed carbohydrates as well, and contain the unhealthiest kinds of fat with no benefit, we recommend avoiding such foods as much as possible.

Fats to limit

Saturated fats come from animal products and you want to limit these. Animal sources offer some of the highest quality protein and even the leanest varieties will have some fat.

Stick with extra lean varieties of meat, low or non-fat dairy and just one egg yolk a day, for example, so that you get high-quality protein, but not too much saturated fat and not too many calories.

The fats to look for (in moderation)

For the fat your body needs, look for unsaturated fats which contain essential fatty acids (EFAs). Seeds, nuts, nut butters, olives, olive and flaxseed oil as well as avocados all are excellent sources. Some kinds of cold water fish, like salmon and anchovies, also contain unsaturated fats. In moderation, they’re a great choice too.

Remember, it’s good to have small portions of these types of foods each day, but because they’re so high in calories - 9 calories per gram - make sure that you eat only small amounts.

For example, a quarter cup of nuts and some fruits or raw veggies make a good snack. Protein Freeze is made with a little peanut butter so you get lots of high-quality protein and a little healthy fat as well. Or try some sunflower seeds or a few olives or a couple of avocado slices on your salad as a tasty way to add healthy fat to your diet.

Key points to remember

Limit saturated fats by choosing extra lean and low fat animal products.

Try to totally avoid hydrogenated fats (also called trans fats), those that have been chemically altered in commercially baked goods, margarine and other processed foods.

Choose unsaturated fats in small amounts, such as seeds, nuts, nut butters, olives, olive and flaxseed oil, and avocados.

Alright, I hope this clears up any confusion on what types of fats to limit and avoid and which types to look for.

Article by Kim Lyons of Fast Track to Fat Loss

There are always distractions and excuses to keep you from making the trek up to the gym, but with fitness equipment that you can put right in your home it’s easier than ever to bring the gym to you. Even if you’re an avid gym go-er, home gyms are great because they split up the workouts and allows you to get a full workout when and where you want to get it. Most people have a hard time buying the necessary weight equipment for their which is why most get cardio equipment for the home. Cardio equipment also sets aside time for free weight/barbell/aerobic exercises at the gym while working cardio back home.

There are many suppliers of home fitness equipment with an excellent cardio. selection An example of this would be the Cybex LCX 425T, which is a great treadmill that avoids the noise that comes with most treadmills and is even, smart too! In fact, the Cybex LCX 425T is such a smart treadmill that it links up to the runner’s stride allowing the runner to have a flawless run and a great workout. Another great machine to help a person get everything they want out of good run is the Cybex ARC Trainer Elliptical. The Cybex ARC trainer Elliptical helps to give flexibility to the runner while allowing them to use it to gain strength (especially in their legs), endurance and cut down on the pounds. Sure, it may be a little steep money-wise for most, but its advantages are something you can’t put a price on.

If you’re more of a biker than a runner then have no fear! There are plenty of great stationary bikes to bring home and even park right in front of your TV (losing weight while watching TV, who would have thought!?). The Lifecore 1050RB is a great sit down bike that includes many state of the art qualities like 16 levels of magnetic resistance, 4 heart rate programs and 5 user profiles that help to keep track of biker’s workout and progress.

These are just a few examples of quality fitness equipment. With fitness equipment from places like Gym Source it’s easy to stay fit and healthy even when you don’t leave the comfortable confines of your living room. Now there’s no excuse to not go to the gym because the gym has come to you.