The Truth About Fat Burning Foods

Fat Burning Fingerprint

The fat burning digital fingerprint product is one of the best ways to lose belly fat. The ingredient they suggest in this product is 100% tested and is scientifically proven to give the desired results. The best thing about using this ingredient is that it works for your body and not against it. It not only protects your body but also protects you from diseases such as heart disease and diabetes. It works great, not only losing fat from your belly but also from all other areas of your body. To follow this diet, including foods containing iodine and selenium, eat lots of fruits and vegetables and limit sugar and gluten. The fat burning digital printing product is a step-by-step manual for everyone. The product has been said to be beneficial to many people around the world. The reason the product is gaining so much popularity among individuals is that it offers a stress-free method to lose weight. It does not suggest that users starve or make changes to their diet. This product is 100% tested and scientifically proven to give the expected results. When you think of hormones, your teenage years may be coming back to your mind, but they do play a role in your puberty. Your thyroid gland produces and releases two very important hormones that regulate your metabolism and can also affect muscle strength among other things. By eliminating excess body fat and its constant hormones, it is easier for you to maintain your weight loss, even more, says Isabel Smith, M.S., R.D., C.D.N., registered dietitian and founder of Isabel Smith Nutrition. More here...

Fat Burning Fingerprint Summary


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Total Saturated Fat Content of Diets

Platelet aggregation and clotting activity of plasma were studied in British and French farmers, who were classified according to their intake of saturated fatty acids. A positive correlation was observed between thrombin-induced aggregation of platelet-rich plasma and the intake of saturated fatty acids. Aggregation induced by ADP or collagen, however, did not correlate with dietary saturated fat intake. In a follow-up study, a group of farmers consuming high-fat diets were asked to replace dairy fat in their diets with a special margarine rich in polyun-saturated fatty acids. Besides lowering the intake of saturated fatty acids, this intervention also resulted in a lower intake of total fat. A control group of farmers did not change their diets. After this intervention the thrombin-induced aggregation of platelet-rich plasma decreased when saturated fat intake decreased. Aggregation induced by ADP, however, increased in the intervention group. From these studies, it is not clear...

Impact of Trans Fatty Acids on n6 and n3 Metabolism

The trans isomers of oleic acid and linoleic acid, which are present in hydrogenated vegetable oils and meats, have been suggested to have adverse effects on growth and development through inhibition of the desaturation of linoleic acid and a-linolenic acid to arachidonic acid and DHA, respectively (Sugano and Ikeda, 1996). Desaturation and elongation of trans linoleic and a-linolenic acid isomers containing a double bond at the cis-12 and cis-15 position, respectively, with formation of 20 and 22 carbon chain metabolites that could be incorporated into mem-brane lipids, have also been suggested. In vitro studies and studies with animals fed diets high in trans fatty acids have found evidence of reduced essential n-6 and n-3 fatty acid desaturation (Cook, 1981 Rosenthal and Doloresco, 1984). An inverse association between total trans fatty acids and arachidonic acid and DHA concentrations in plasma cholesteryl esters, and between plasma cholesteryl esters, elaidic acid (18 1trans),...

Avoid saturated fats as much as possible

There's never any good reason to include large amounts of saturated fats in your diet. The only saturated fats you should take in is the small amount that comes in your chicken breasts and poultry and the small amounts you'll get in the occasional cut of lean red meat and egg yolk or two. Many bodybuilders shun dairy products completely because they have a hard time digesting it or it makes them bloated and water retentive. Others avoid dairy products because they are high in saturated fats. If you tolerate dairy products well, you can use them on a fat-reducing program as long as you select non fat or 1 lowfat sources which contain little or no saturated fat. Saturated fats should be kept low, but cutting out all the saturated fats isn't necessary. A lean steak once in a while is A-ok and so is an egg yolk or two, especially if you're taking in ample quantities of good fats because the good fats have protective effects that counteract the negative effects of saturated ones. Grass-fed...

What foods contain trans fatty acids

Hydrogenated oils and trans fatty acids are primarily found in margarines and spreads, baked goods and fried foods. Food manufacturers get real sneaky when it comes to trans fats, because they aren't required to list them on their labels. They can say things like no cholesterol, or low saturated fat yet their product is loaded with harmful trans fats. Many people switched from butter to margarine thinking they were doing good by avoiding the saturated fat in the butter. What they missed was that the margarine was full of the phantom trans fats Here is a partial list of foods to watch out for

The difference between effective fat burning exercise and recreation

Certain types of exercise are far more effective than others when it comes to measurable real-world fat loss. Tennis, golf, basketball, racquetball, house or yard work, or any other intermittent activities or sports are not efficient for fat burning because they are anaerobic. I'm not saying they don't help at all, and I'm not saying you shouldn't do them. What I'm saying is that these types of start stop activities should not be your first choice when your goal is maximal fat loss - they should be considered recreation first and fat burning exercise second. Short bursts of activity burn primarily carbohydrate for fuel. Fat can only be used for fuel in the presence of oxygen and oxygen is only used in longer duration aerobic activities. The question is does it matter if you're burning fat or carbohydrate for fuel The answer is yes and no. Any increase in your activity level, regardless of whether it burns fat or carbohydrate predominantly, will have some impact on fat loss. However,...

The myth of the fatburning zone Long duration and low intensity to burn fat

One myth that has pervaded the fitness world for a long time is that low intensity aerobic exercise burns more body fat than high intensity aerobic exercise. This theory suggests that once your heart rate rises out of the target fat-burning zone, you cease to burn fat and you burn mostly carbohydrates. Therefore, the theory goes, the best way to lose fat is low intensity aerobic exercise. This myth prompted many personal trainers and exercise organizations to promote low intensity aerobic training as the ideal way to lose fat. Their advice Exercise at a low intensity for a long duration for fat loss. Unfortunately, they are dead wrong. If this were true, we could extend the low intensity fat-burning zone theory to it's logical conclusion and say that sleeping for twelve hours a day is the ultimate fat burner because when you're sleeping (a very low intensity activity indeed) you're burning the greatest proportion of fat to carbohydrate. The problem is, because sleeping is so low in...

Saturated Fatty Acids Trans Fatty Acids and Cholesterol

No RDAs, AIs, or AMDRs are provided for saturated fatty acids, trans fatty acids, and cholesterol. However, with increasing intakes of either of these three nutrients, there is an increased risk of coronary heart disease. Chapter 11 provides some dietary guidance on ways to reduce the intake of saturated fatty acids, trans fatty acids, and cholesterol. For example, when planning diets, it is desirable to replace saturated fat with either monounsaturated or polyunsaturated fats to the greatest extent possible.

Determining the role of omega3 fatty acids and other polyunsaturated fatty acids in weight control

The positive effects of omega-3 PUFAs were observed early on among Greenland Inuits, who, despite high fat intake, displayed low mortality from coronary heart disease (Dyerberg et al., 1975). Other epidemiological studies have reported lower prevalence of obesity, type 2 diabetes and cardiovascular diseases in populations consuming large amounts of omega-3 PUFAs from fatty fish (Mouratoff et al., 1969 Kromann and Green, 1980). Subsequent studies have demonstrated that dietary supplementation of omega-3 PUFAs exerts positive effects in several metabolic diseases including coronary heart disease, hypertension, arteriosclerosis, diabetes and inflammatory diseases (Terry et al., 2003 Din et al., 2004 Calder, 2004 Ruxton et al., 2004). The PUFAs are fatty acids containing two or more double bonds. These fatty acids are essential since they cannot be produced in the human body and must therefore be provided in the diet. There are two main types of PUFA, the omega-3 and the omega-6 fatty...

Types and sources of polyunsaturated fatty acids

The therapeutic significance of omega-3 PUFAs has been clearly indicated in clinical trials and epidemiological studies (Bucher et al., 2002 Hu et al., 2002). Fatty fish or fish oils are the richest sources of long-chain omega-3 PUFAs, but as already discussed, the dietary intake of fish has decreased. However, fish stocks are also declining and there have been reports indicating the accumulation of heavy metals and pollutants in some fish (Hites et al., 2004). There is thus an urgent need for alternative sources of long-chain omega-3 PUFAs and there is considerable interest in developing new techniques for this purpose. The primary producers of various omega-3 PUFAs in nature are bacteria, algae, fungi, insects and some invertebrates. Other PUFAs are extracted from oily plant seeds (Table 13.2).

Omega3 and other polyunsaturated fatty acids in functional food products

Functional foods are food products that have beneficial effects on physiology and or have the ability to reduce the risk of a disease. Functional foods may be conventional food or foods that have been enriched with functional components to provide greater health benefits, but they do not include purified substances provided in pills or capsules. Since omega-3 PUFAs have been shown to have beneficial effects in several health conditions they are considered to be a functional food. The positive effects of omega-3 PUFAs in different diseases have been established and these fatty acids have been particularly interesting in coronary heart disease but also in several other conditions such as arteriosclerosis, type 2 diabetes, cancer, depression and asthma (de Lorgeril et al., 1994 Simopoulos, 1999 Ruxton et al., 2004 Nettleton and Katz, 2005). The beneficial effects of omega-3 PUFAs on health have resulted in the production of dietary supplements becoming a large industry. There is also a...

Polyunsaturated fatty acids on energy metabolism and other factors connected to weight control

The mechanism behind the benefits of omega-3 PUFAs on energy metabolism is at present not completely understood. There are, however, many possibilities since these fatty acids have many different roles in a cell. For example, apart from being an energy source, fatty acids build up the cellular membranes, regulate gene expression and function as signalling molecules and as precursors for complex biologically active molecules such as, for example, eicosanoids (Simopoulos, 1999, Ruxton et al., 2004). Since omega-3 PUFAs exert positive effects in many different diseases there have been implications for a common pathway for the effects. One mechanism that has been presented is the ability of omega-3 PUFAs to affect the biochemical composition of biological membranes (Ma et al., 2004). Indeed, the cellular fatty acids composition is a mirror of the ingested types of fatty acids. Incorporation of PUFAs into lipid membranes results in altered interaction between the lipids and the membrane...

Production and purification of omega3 polyunsaturated fatty acids

The long-chain PUFAs arachidonic acid, EPA and DHA (Fig. 13.1) are of nutritional importance and also play important roles in the prevention of various diseases. Fish oil is the conventional source of EPA and DHA. However, fish oils contain a crude mixture of several different fatty acids and the omega-3 PUFAs need to be extracted and purified before they can be used for dietary supplementation in pharmacological applications. It should be noted that fish cannot produce the long-chain omega-3 PUFAs by themselves and the fatty acids that can be extracted from fish fat derive originally from marine microalgae. Many methods have been used to purify EPA and DHA from fish oil including, for example, chromatographic methods, distillation, enzymatic splitting and crystallisation. However, these processes are expensive and new methods and sources need to be identified. Microalgae produce omega-3 PUFAs and several studies have been performed to develop a commercially feasible technology to...

Early morning fasted cardio A simple method to increase the fat burning effects of your cardio by up to 300

A common concern about doing cardio in the fasted state, especially if it's done with high intensity, is the possibility of losing muscle. After an overnight fast, glycogen, blood glucose and insulin are all low. This is an optimum environment for burning fat. Unfortunately, it may also be an optimum environment for burning muscle because carbohydrate fuel sources are low and levels of the catabolic stress hormone cortisol are high. It sounds like morning cardio might be a double-edged sword, but there are ways to avert muscle loss. Morning cardio is still controversial in academic circles, but in my book, it's a sure-fire way to double or even triple the fat burning effects of your cardio. Ask any highlevel bodybuilder or fitness model when they do their cardio and the chances are good that they'll tell you they're working up a sweat before breakfast early every morning.

Why skipping meals is one of the cardinal sins of fat burning nutritionand how to eat more food and lose more fat at

Skipping meals (or leaving long gaps between meals) is the cardinal sin of fat-burning and muscle-building nutrition. Missing meals slows down your metabolism, causes muscle loss and triggers your body's starvation responses. If skipping meals is the cardinal sin of fat burning and muscle building nutrition, then skipping breakfast is a capital crime suited for the death penalty And yet everybody is doing it If you're still not convinced yet that eating six times a day is worth the effort, then this ought to hammer the point home for you Here are the seven reasons why frequent meals of the proper quantity and quality will turn your body into a turbo-charged fat burning machine

Carbohydrate Cycling The Most Effective Fat Burning Technique EVER

Regardless of what you name it, carbohydrate cycling is probably the most powerful fat burning strategy on the planet. Nothing else even comes close. It is the ONLY guaranteed way to outwit the body's starvation response when calories and carbohydrates are low. Not only do you avoid a negative response, but you also invoke many positive responses that do not occur when holding your carbohydrates and calories

Major Contributors of Dietary Saturated Monounsaturated and Polyunsaturated Fatty Acids and Cholesterol

According to the National Health and Nutrition Examination Survey (NHANES) recall data from 1999-2000, the 10 major dietary sources of saturated fatty acids in US diets are regular cheese (6.0 of the total grams of saturated fatty acids consumed), whole milk (4.6 ), regular ice cream (3.0 ), 2 low-fat milk (2.6 ), pizza with meat (2.5 ), French fries (2.5 ), Mexican dishes with meat (2.3 ), regular processed meat (2.2 ), chocolate candy (2.1 ), and mixed dishes with beef (2.1 ). Hence, the majority of saturated fatty acids are contributed by regular dairy products (16 ), and the top 10 sources contribute 30 of the total saturated fatty acids consumed. The increased prevalence of fat-free and low-fat dairy products provides a viable option with which to encourage a populationwide decrease in saturated fat intake. To put the value of decreasing populationwide intakes of saturated fat into perspective, it has been estimated that the isocaloric replacement of 5 of energy from saturated...

Hydrogenation partial hydrogenation and trans fatty acids the phantom fat

Unfortunately, the process of hydrogenation makes an unsaturated fat such as vegetable oil take on the dangerous properties of saturated fats. Hydrogenated oils are processed fats the same way that white flour is a processed carbohydrate. Partially hydrogenated oils contain large amounts of chemically altered fats known as trans fatty acids. Some nutritionists like to call them funny foods. Partial hydrogenation is what turns oils into spreadable margarines and makes the oils more stable. They also make baked goods moist and flaky. The Center for Science in the Public Interest calls trans fats the phantom fat because it's not required that they be listed on food labels they're invisible, so to speak, thus the phantom moniker.

Trans Fatty Acids

Trans fatty acids are unsaturated fatty acids that contain at least one double bond in the trans configuration. The trans double-bond configuration results in a larger bond angle than the cis configuration, which in turn results in a more extended fatty acid carbon chain more similar to that of saturated fatty acids rather than that of cis unsaturated, double-bond-containing fatty acids. The conformation of the double bond impacts on the physical properties of the fatty acid. Those fatty acids containing a trans double bond have the potential for closer packing or aligning of acyl chains, resulting in decreased mobility hence fluidity is reduced when compared to fatty acids containing a cis double bond. Partial hydrogenation of polyunsaturated oils causes isomerization of some of the remaining double bonds and migration of others, resulting in an increase in the trans fatty acid content and the hardening of fat. Hydrogenation of oils, such as corn oil, can result in both cis and trans...

The Six Facts You Must Know about Metabolism

To understand how my Fat-Burning Metabolic Fitness Plan works, you must first understand what is meant by the word metabolism. Metabolism is the sum total of all the chemical and physiological changes that take place within the body. This includes the transformation of food into energy, the growth and repair of muscle and bone tissue, and the creation of enzymes and hormones. The basal metabolic rate (BMR) accounts for about 70 percent of daily energy expenditure. The amount of energy required to digest and utilize food makes up 5 to 10 percent of daily energy output, and the energy expended in physical activity uses an additional 20 to 30 percent.

Evaluate Your Health and Fat Patterns

Usually being overfat is something that creeps up gradually with age. One of the last things my team and I always do when we evaluate people who enroll in my Fat-Burning Metabolic Fitness Plan is take front-, back-, and side-view before photographs so that they can really and truly see what they look like and compare these images with their after photos. For most, it is a great surprise to suddenly perceive an overweight person on the film because our inner image of ourselves is usually much thinner, leaner, and younger. I have had clients express shock or even burst into tears when they really looked at these pictures. It is truly as if they were seeing themselves for the first time.

Bo Walker The Inches Melted Off and the Numbers Went Down

Let's take a look at a client of mine who completed the Fat-Burning Metabolic Fitness Plan as part of a makeover I did for Let's Live magazine a forty-year-old radio personality named Bo Walker. When Bo first came into my program, he carried 250 pounds on his 5-foot 10-inch frame, had a body fat percentage of 34.5, a BMI of 35.85, a waist measurement of 48, and a waist-to-hip ratio of 1.0. As you can see, all of these figures put him into the very highest risk category. Bo still has a distance to go, but he looks and feels better than he has in years, which is a strong motivator for him to continue with the plan. Your body could also look great after only four weeks on the Fat-Burning Metabolic Fitness Plan.

Learn How to Interpret Your Blood Work

Before you begin the Fat-Burning Metabolic Fitness Plan, ask your doctor to draw your blood and do a full metabolic profile. If you decide to take advantage of your higher metabolic rate and fat-burning ability and continue beyond the basic four-week plan into Modules 2 and 3, you might wish to repeat this test at the twelve-week mark so that you can see how dramatically the nutritional and exercise programs have improved your cholesterol, triglycerides, and glucose levels. You can plug the numbers from your lab work into the following profile

Step 1 Exercise on a Regular Basis

First, hypothyroidism develops when several of the body's hormones are out of balance, especially estrogen, which inhibits the ability to convert T4 to T3. I have seen literally hundreds of men and women with thyroid problems improve dramatically when they began following my Fat-Burning Metabolic Fitness Plan because research shows that appropriate exercise helps to balance out the body hormonally. Douglas Daniels is an excellent example. He came into the program with undiagnosed hypothyroidism but began to experience significant results and a much better quality of life after two weeks of exercise, at which point he started taking thyroid medication.

The Lifestyle Deficits of Borderline Hypothyroidism

Mary for an evaluation, he felt that she should start on Armour Thyroid. By then Allie had been in the Fat-Burning Metabolic Fitness Plan for two weeks and was already starting to feel significantly better. Now she's been on her thyroid medication for several months and she says, It has made me feel like a different person.

Is There Anything I Can Do If My HGH Levels Are

For most of us, especially those with a significant HGH deficiency, we are really talking about a quality-of-life issue. The real issues are slowing the drop in HGH as you age and increasing levels if they are already low. The prescription is the Fat-Burning Metabolic Fitness Plan.

Strategy 2 Exercise to Reduce Stress

People who live with high levels of stress will be amazed at how effectively exercise combats stress. Stress is a killer because it undermines almost every system in the body, from the cardiovascular system to the immune system. Since I work with so many professionals whose jobs come with an unavoidable stress component, I am always gratified to see how greatly my Fat-Burning Metabolic Fitness Exercise Plan improves their ability to handle stress. The two forms of exercise offered in the Fat-Burning Metabolic Fitness Exercise Plan are specifically designed to deal with stress. If you must navigate a series of several stressful events daily, then the steady-state exercises on days 1,3, and 5 will help to create greater emotional homeostasis so that you can cope better. If you are experiencing continuous stress, such as having to be the caregiver for someone in the family who is seriously ill, the core and interval exercises on days 2,4, and 6 will enable you to achieve greater...

Five Key Reasons for Following This Nutritional Plan

The Fat-Burning Metabolic Fitness Nutritional Plan meets all of the criteria above, plus it is designed to support and work in tandem with the Fat-Burning Metabolic Fitness Exercise Plan to help you lose the maximum amount of fat. The duration and intensity of each exercise module in chapter 13 has been carefully planned to work in synergy with the balanced energy (caloric) deficit of my meal plans. The timing of when you eat and when you exercise is also very important. Exercising before a meal increases metabolism, elevating your fat-burning capacity even hours after the exercise is over. This is known as the thermic effect of food. For example, a recent article in the International Journal of Sport Nutrition and Exercise Metabolism shows how resistive exercise enhances the body's ability to metabolize foods, especially carbohydrates. Cardiovascular exercise, when done at the proper intensity for the proper amount of time, has the same effect. See chapter 12 for a thorough...

Six Supplements for Fat Loss

I don't feel that supplementation should be complicated or overly expensive. When clients sign up for my Fat-Burning Metabolic Fitness Plan, I explain to them that they should take supplements in two basic categories if they want to lose fat and improve their health 2. Supplements that increase metabolism and effectively burn fat during exercise

The Metabolic Fitness

This supplement helps to burn fat because it increases the body's sensitivity to glucose. I usually recommend that clients take 200 mcg twice daily with a meal while they are on my program. I usually see the greatest results from this supplement after six weeks. Any good multiple vitamin should include 200 mcg chromium picolinate, so please read your vitamin mineral label before you take an additional dose. After two months, you can drop down to a 200 mcg maintenance dose. A study from the University of Vermont also shows that chromium picolinate significantly improves glucose sensitivity in diabetics. For this reason, if you have diabetes or are hypoglycemic, speak with your doctor before taking this supplement. This is especially crucial if you are taking insulin, because chromium picolinate could change your body's insulin requirements. 5. Acetyl-L-Carnitine. I always use acytyl-L-carnitine in conjunction with coenzyme Q10 because this combination enhances...

Other Supplements That Show Promise

The third supplement that I recommend for fat loss is omega-3. The latest research shows that getting enough omega-3 in the diet helps decrease body fat and increase lean muscle. I suggest taking 5 g per day either in the form of fish oil capsules, flaxseed oil, and or as ground flaxseed sprinkled on cereal or a salad. The Fat-Burning Metabolic Fitness Exercise Plan

Benefit 6 Protects against Sarcopenia Muscle Wasting

So, at age seventy this very learned doctor made the decision that he was going to deal with his increasing waistline. He joined the Mackie Shil-stone Pro Spa and began to do the Fat-Burning Metabolic Fitness Plan just three days a week (days 1, 3, and 5). He did one ten-minute circuit and fifty minutes on a recumbent bike.

Kelly Exercise Saved Me from Going Off the Deep

Most people exercise with specific goals in mind losing fat and inches, improving cardiovascular health, gaining more energy and peace of mind. But if you don't really know how to exercise effectively, you may never reach your goals. My Fat-Burning Metabolic Fitness Exercise Plan, a carefully structured combination of resistive training, cardio, a core body workout, and interval training, is designed to give you the best of all possible exercise worlds and it only requires 300 minutes spread over six days a week, and even less as you progress beyond the basic four-week fat-loss program. No matter how out of shape and overweight you are, no matter how sluggish your metabolism, this program will transform your body into a fat-burning machine in as little as twenty-eight days.

The Fat Burning Workout

Module 1, the basic program, consists of 4 weeks of exercise specifically designed to exponentially raise your fat-burning ability and metabolism to a much higher level. If you wish to take advantage of this newfound metabolic efficiency and continue further, I am offering you two additional 4-week programs, which I call Module 2 and Module 3. With each module, the amount of time spent exercising becomes shorter, but the intensity and number of repetitions increases. While you are spending 300 minutes exercising in Module 1, you are doing so at a low to moderate intensity level. By the time you reach Module 3, you are exercising for only 200 minutes per week, but at moderate to high intensities. I also provide a maintenance program that will help you to stay fit for life.

Module 1 The Basic Four Week Fat Burning Program

Here is my basic Fat-Burning Metabolic Fitness Plan, which can be used as a stand-alone fat-loss workout. If you like the results you achieve at the end of four weeks and wish to take advantage of your heightened metabolism and fat-burning abilities to lose still more weight and inches, you may wish to continue on to Modules 2, 3, and the maintenance program.

Fat Burning Metabolic Fitness Questionnaire

Fat-Burning Metabolic Fitness Questionnaire It's never too late to increase your level of metabolic fitness. Since lean muscle tissue is metabolically more active than fat, which basically just sits there, the key is to reduce fat and increase lean muscle. Regardless of your score on the Fat-Burning Metabolic Fitness Questionnaire, the metabolic prescription presented in this book will help you to bring your metabolism up to maximum efficiency.

Understanding Your Metabolism

In his book Turn Up the Heat Unlock the Fat-Burning Power of Your Metabolism, nutritionist and champion bodybuilder Philip Goglia points out that we are a consistently underfed society I have found that most of the people who come to me with weight and health problems are usually already ingesting far fewer calories than they should in order to efficiently fuel their bodies. Therefore, their metabolism, the body's calorie-burning furnace, is already running 25 percent to 60 percent below its ideal metabolic-efficiency level. In turn, the body is storing much of the limited amounts of food these individuals eat as fat and wasting muscle tissue as an adaptive mechanism to create an alternative energy source. A very low-carbohydrate diet (or fasting) can induce ketosis. This condition occurs when the body is unable to completely burn fat for energy. Ketones are by-products of the incompletely burned fat. If there is no glucose (carbohydrates) available, then the body (including the...

Where Do You Carry Your Weight

When I first started my Fat-Burning Metabolic Fitness Plan, I would have someone videotape a before of my clients as they made a 360-degree turn. Then, four, eight, and twelve weeks later we would make a video record of the afters and compare the results. You may wish to create some sort of visual record as well, since it really shows you how dramatically your body can change in a relatively short amount of time. Kim Cummins, my executive assistant whose incredible makeover appeared in a recent article of Let's Live magazine, literally cried when she saw herself on film because she hadn't realized how much weight she had really gained. I never realized how fat my face had become. It really shocked me.

Learn Why Exercising Increases Fat Loss

Fat is stored in cells in the form of triglycerides. You've heard that exercise increases the body's ability to burn fat, but probably you've never really understood why that happens or, for that matter, why you should even bother to exercise if you're already on a good food program. Shouldn't just eating correctly be enough In reality, appropriate exercise greatly enhances your body's ability to burn stored fat. The core body exercises in this book are specifically designed to enable your body to mobilize its fat-burning capacity to reduce the abdominal area of your body. Douglas Daniels, a forty-one-year-old New Orleans French Quarter nightclub performer, was a classic example of the reverse fat pattern. When Douglas first entered my Fat-Burning Metabolic Fitness Plan to be evaluated, he was so morbidly obese that our doctors gave him five years maximum to live. Here are his health statistics before beginning my plan Our doctor immediately put him on thyroid medication and enrolled...

Carrie Amazing Changes in Her Lipid Profile

Carrie was in for some unpleasant surprises. While no one would have considered a 5-foot 8-inch-tall woman to be obese at 158 pounds, Carrie discovered that she had a body fat percentage of 34.5, which put her into a high-risk classification. She thought she knew a lot about good nutrition, but when we evaluated what she was eating, we saw that she was trying to eat mostly vegetarian meals and not doing a very good job of balancing out the three food groups. Her diet consisted mainly of salads mixed with small amounts of tuna, cheese, breads, too many desserts, and pasta, with an occasional chicken breast or omelet thrown in for good measure. When I explained to her why she should be eating 30 percent acceptable fats, 40 percent low-glycemic carbohydrates, and 30 percent lean protein, it was a revelation. She had been suffering from frequent colds and flu and didn't realize how she was compromising her immune system by eating only small amounts of protein. As soon as Carrie began to...

What This Book Can Do for

Changing a relationship with food is not like changing a relationship to drug addiction. I can't tell a person who is morbidly obese, You'll never be able to eat again for the rest of your life. That's impossible. But in this book I can teach you to transform food from an enemy into an ally by explaining how it works in the body. The food program in The Fat-Burning Bible is not only delicious but will never leave you hungry. and unhealthy body fat percentages. Most important, there are healthy and unhealthy ways for fat to be distributed in the body. A normal man carries his fat above the waist. A normal woman carries hers in the hips and buttocks area. When your fat crosses the line and your body begins to take on the fat pattern of the opposite gender, then you have developed a potentially dangerous configuration known as a reverse fat pattern. This book shows you how to identify that pattern and how to eat in a way that will help burn fat and normalize where you carry your fat...

By Kathy Smith

Here then to the rescue is Mackie Shilstone's The Fat-Burning Bible one of the most comprehensive nutritional and exercise programs I've ever encountered. This groundbreaking work is sure to be a powerful tool in the hands of anyone wanting to lose excess body fat while increasing his or her knowledge about this complex subject. If you're like me, knowing the why behind the what is a key factor in staying motivated and developing consistency with a program. Consistency in turn is the key to success. The Fat-Burning Bible will take you as far as you want to go toward a thorough understanding of human physiology as it relates to weight loss and it will show you how to use that knowledge to get results.


Pieces 3 Tbsp. trans- and saturated fat-free nonstick cooking spray 2 Tbsp. trans- and saturated fat-free 6 cups fat-free, sugar-free vanilla spread (i.e., Brummel and 2 Tbsp. trans- and saturated fat-free 1 tsp. vanilla I cup trans- and saturated fat-free spread (i.e., Brummel and Brown) 1H cups granulated fructose cup trans- and saturated fat-free 1 tsp. baking soda spread (i.e., Brummel and tsp. salt

Preface and Dedication

My only goal in writing this book is to help you reach to your goals, to get you leaner than you've ever been before, and to clear up all your confusion about fat-burning nutrition and training that may have held you back in the past. If this book helps you succeed in reaching your fat loss goals, then this book is a success with or without accolades from the critics.

Introduction Normal Adolescent Growth and Diets

Adolescence is a unique time of rapid growth, with half of eventual adult weight and 45 of peak bone mass accumulated during adolescence. Adolescence is a time when peak physical muscular development and exercise performance is reached. However, adolescent diets are often notorious for their reliance on snacks and 'junk foods' that are high in calories, sugar, salt, and saturated fat, which could provide extra energy for high-activity demands of teenagers, but often risk becoming part of bad habits leading to obesity and increased risk of atherosclerotic heart disease in later life. Although most studies have been on older subjects, it is now clear that many Western diseases, especially heart disease, stroke, diabetes, hypertension, and many cancers, are diet related, and that diets high in saturated fat and low in fruits, vegetables, and fiber may increase risks of heart disease. Indeed, autopsy reports of atherosclerotic plaques already present in adolescents who died accidentally...

Nutrient Requirements

In the past, the dietary reference intakes (DRIs) or recommended dietary allowances (RDAs) concentrated on ensuring that nutrient deficiencies were minimized by specifying lower limits of intakes. However, it is now clear that many Western diets provide too much of some nutrients such as total calories, simple carbohydrates, saturated fats, and salt. Therefore, recent editions of DRIs (see Table 1 to 5) have

Nonessential organic micro nutrients

Some compounds can be synthesized by humans, but production may not always cover needs, especially at certain times in the life cycle. Thus, food sources have to augment endogenous synthesis of arginine. cysteine, taurine, and docosahexaenic acid (an omega-3 fatty acid 110 meet the needs of very young infants. Severe injury, infections, chronic diseases or other temporary circumstances also may increase needs beyond the capacity of endogenous synthesis. On the other hand dietary intakes of specific nonessential nutrients may become more important when genetic variants create a bottleneck in the synthesis of a particular compound, such as carnitine. Vitamin D prov ides Omega-3 fatty acids Omegj'6 fatty acids Vitamin A Vitamin E Vitamin C Riboflavin Niacin

Criteria And Proposed Values For Tolerable Upper Intake Levels

There were insufficient data to use the model of risk assessment to set a UL for total fat, monounsaturated fatty acids, n-6 and n-3 polyunsaturated fatty acids, protein, or amino acids. While increased serum low density lipoprotein cholesterol concentrations, and therefore risk of coronary heart disease, may increase at high intakes of saturated fatty acids, trans fatty acids, or cholesterol, a UL is not set for these fats because the level at which risk begins to increase is very low and cannot be achieved by usual diets and still have adequate intakes of all other required nutrients. It is thus recommended that saturated fatty acid, trans fatty acid, and cholesterol consumption be as low as possible while consuming a nutritionally adequate diet. Although there were insufficient data to set a UL for added sugars, a maximal intake level of 25 percent or less of energy is suggested to prevent the displacement of foods that are major sources of essential micronutrients (see Chapter 11).

Local supermarket no supplements or shakes are required

It's tempting to believe that all you need to solve your excess body fat problem is a pill or diet shake. The supplement companies certainly want you to believe that. The truth is that exercise and good nutrition from whole foods are all you'll ever need. Meal replacement products (MRPs) have no magical fat-reducing properties. MRP's are nothing more than powdered food. Their primary benefit is convenience. The so-called fat burning pills that rely on stimulants such as ephedrine and caffeine may help a little, but they aren't nearly as effective as the advertisements say and there are many potential side effects with overuse or abuse.

Biological Availability

The fat-soluble vitamins (A, D, E, and K) are absorbed dissolved in lipid micelles, and, therefore, absorption will be impaired when the meal is low in fat. Gastrointestinal pathology that results in impaired fat absorption and steattorhea (e.g., untreated celiac disease) will also impair the absorption of fat-soluble vitamins, because they remain dissolved in the unabsorbed lipid in the intestinal lumen. Lipase inhibitors used for the treatment of obesity and fat replacers (e.g., sucrose polyesters such as OlestraTM) will similarly impair the absorption of fat-soluble vitamins.

Technological Issues Effect Of Baking On The Lipid Fraction Of Focaccia

Although extra-virgin olive oil has many appreciable properties, it may undergo oxidative alterations during thermal treatments, such as baking, that may decrease its quality and healthy features. Little research has focused on the impact of baking on the oxidative state of the lipid fraction of baked products, with the exception of investigations regarding trans fatty acids (van Erp-Baart et al., 1998). Oxidative phenomena regarding lipids have been studied for other cooking methods, such as frying (Arroyo et al., 1992 Naz et al., 2005). Delcuratolo et al. (2008) evaluated the impact of baking on the lipid fraction of focaccia, focusing on hydrolytic and oxidative changes. Four types of focaccia Bari-style focaccia (tomato-topped focaccia) and three white variants of it (potato-topped focaccia, onion-topped focaccia, and rosemary-topped focaccia) were studied. Approximately 400 g of dough was seasoned with 200 250 g of toppings (except for the last type, which was topped with 2 g of...

Level of trans isomers

The obtained results (Table 5.1) showed that the uncooked oil contained 0.02 C18 1 trans, which was considerably lower than the allowed maximum limit (0.05 ) foreseen by the current rules (EC Regulation 2568 91, 1991) for the extra-virgin olive oil category. Moreover, it contained only trace levels of trans isomers of linoleic and linolenic acids.

Environmental Factors

Additional variables have been associated with an increased risk of ovarian cancer. An example is saturated fat consumption (OR 1.20 for each 10 g day of intake 95 CI 1.03 to 1.40 P .008).35 Clinical and epidemiologic studies have conflicting views on an association between ovarian carcinoma and talcum powder use.36,37 Coffee and tobacco consumption has not been found to be associated with an increased risk.38 Obesity is a risk factor for several hormone-related cancers, but evidence of an effect on risk of epithelial ovarian cancer remains inconclusive. Some studies have shown a positive correlation between early adulthood obesity and ovarian cancer.39 Alcohol consumption has not been associated with increased risk.40,41 A history of pelvic inflammatory disease and endometriosis (endometrioid and clear cell histologies) has been associated with ovarian cancer.42,43

Summary and Research Needs

Conscious, take fewer total calories, do not smoke, exercise more, and eat less red meat and saturated fat. The relationship between diet and health is clear, but diet is complex and dynamic, the underlying mechanisms of chronic diseases are uncertain, and the influence of individual dietary antioxidants is difficult to discern within the heterogeneous framework of the human diet and lifestyle. Antioxi-dants do appear to play a role in protecting key biological sites, but further study is needed to establish which, how, and where and to establish the doses needed to achieve optimal effect. To date there is no evidence that high intakes of antioxidants in the diet are harmful. It is not yet known, however, whether intake above a threshold level brings additional benefit or whether the benefit of increased intake is limited to those with initially poor or marginal antioxidant status. Furthermore, antioxidants are likely to act within a coordinated system, and more of one may require...

Influence of the toppings

It is interesting to note that the overall level of oxidation, expressed in terms of (2 TGP + ox-TG ), of extra-virgin olive oil extracted from baked focaccias was lower than that in uncooked refined oils previously examined (Gomes and Caponio, 1997 Gomes etal., 2003). Moreover, it was considerably lower than that of fried oils (Arroyo et al., 1992). Thus, the oxidation involving seasoning oil during focaccia baking is moderate when employing extra-virgin olive oil, which, after baking, still shows lower oxidation levels than uncooked refined seed oils.

Make sure your goals are not conflicting Put all your attention on your number one most important goal

Charles Glass, who has probably trained more professional bodybuilders than any other trainer advises, While you are dieting and burning fat, you are not likely to add any more muscle. Burning fat and gaining muscle do not go together. Concentrate totally on getting lean and defined during a pre-contest phase and forsake the thought of adding muscle to what should be an already prepared framework. Although Charles was speaking of competitive bodybuilders, his advice applies to everyone Get the fat off first, then set your new goal for gaining muscle while staying lean.

Your body cant tell the difference between dieting and starvation

This wonderful feature of human evolution is a blessing if you're stranded out in the wilderness with no food. During periods of starvation, the body slowly begins to feed off itself, burning fat stores, muscle and even internal organs for energy. If you continued to burn calories at your normal rate, your limited reserves of stored energy would be exhausted quickly and you would die very soon after you food supply was cut off. The starvation response keeps you alive longer.

Applications To Health Promotion And Disease Prevention

At one time, nuts (including almonds) were considered to be unhealthy foods in western societies due to their high fat content. This perception has since changed, with the determination of the fatty acid profile of almonds and other nuts, as well as the association of their consumption with reduced BMI and their inclusion in weight-maintaining diets (Bes-Rastrollo et al., 2009). The metabolic benefits of almonds stem from their low saturated fat and high monounsaturated fatty acid (MUFA, regarded as a healthy fat) content, as well as their vegetable protein, fiber, phytosterols, polyphenols, vitamins, and minerals (Table 18.2). It has been proposed that the almond bioactive compounds may help lower the risk factors for cardiovascular disease (CVD) by improving endothelial function (Ros, 2009), blood pressure (Estruch et al., 2006), and the serum lipid profile (Kris-Etherton et al., 2001 Lovejoy et al., 2002 Sabate et al., 2003 Kendall et al., 2010), in addition to lowering oxidative...

Keep your muscle at all costs

The critical factor in turning your body into a fat-burning machine is to build and maintain as much lean body mass as possible. Muscle is the bodybuilder's fat-burning secret weapon Muscle is your metabolic furnace. The more muscle you have, the more calories you burn, even at rest. With more muscle, you burn more calories even while you sleep.

Use exercise to burn the fat rather than diets to starve the fat

Why would anyone resort to starvation diets when they can burn fat more efficiently through exercise Perhaps they believe that eating more food and working out at the same time will cancel each other out. Maybe they shy away from the hard work involved in exercise. There's also a trend these days towards avoiding too much aerobic exercise because of the false belief that it will make you lose muscle. Quite to the contrary, aerobic exercise -combined with weight training - is the only method of fat loss that allows you to create a calorie deficit and burn fat without slowing down the metabolism. 5. Exercise increases fat-burning enzymes and hormones.

Resolved and Unresolved Issues

Some of the issues that researchers have encountered in their attempt to uncover the mystery of the dietary factors linked to cancer include the difficulty of distinguishing the importance of parts of dietary factors from the overall effect of each dietary factor (e.g., total dietary fat intake compared with type of dietary fat intake). In a meta-analysis in 1990 of 12 case-control studies of dietary fat intake and cancer, 4 studies observed a significant positive association, 6 uncovered nonsignificant positive associations, and 2 saw inverse associations. When the data were analyzed together there was a positive association observed for both total fat intake and saturated fat intake. Investigators must ask themselves which factor has larger implications in the study of diet and cancer, as not all studies have included analyses of the individual types of fats along with their data on overall fat consumption. In the study of the influence of dietary fiber intake (which includes crude...

Summary of Known Relations between Diet and Cancer

Conducted in diverse populations now shows that diet is an established cause of prostate, breast, digestive tract, airway, and urinary tract cancers. With these rich epidemiological data we can more confidently conclude that some 30 of cancer is attributable to diet. Public health officials have taken the accumulated evidence and developed strategies for minimizing cancer risk. Among these recommendations is a diet high in vegetables, fruits, and legumes and low in red meat, saturated fat, salt, and sugar. They suggest that carbohydrates be consumed as whole grains such as whole meal bread and brown rice rather than as white bread and rice. Any added fats should come from plant sources and should be unhydrogenated, an example being olive oil, which may potentially be beneficial. Given the evergrowing knowledge of the association between diet and cancer, and the subsequent recommended prevention strategies, it is time that researchers and public health officials combined their efforts...

Circumference Anthropometric

These methods of body composition testing estimate body fat by measuring bone diameters or limb circumferences at several locations. Circumferences are taken with a tape measure while bone diameters are taken with a device called an anthropometer. Both methods are based on the assumption that there is an association between skeletal size, body measurements and lean mass. The diameters or circumferences are used in regression equations to determine fat free mass and thus body fat percentage.

Winning the Pain Game

Some thoughts There is a fat, tissue-like hormone called a prostaglandin that can relieve pain. Prostaglandins are part of normal fat metabolism. Yes, fat can relieve your aches and discomfort. I encourage my patients to take one tablespoon of organic flax per 100 pounds of body weight. This promotes PG3, a pain relieving prostaglandin. Sugar and trans fat inhibit this pain relieving tool.

Nutritional summary

Function Fat (triglyceride) has the highest energy contents of all macro nutrients, providing about 9kcal g. Complete oxidation depends on thiamin, riboflavin, niacin, vitamin U 2, biotin, pantothenate, carnitine, ubiquinone, iron, and magnesium Specific types of fatty acids are needed for hormonal action and ceil signaling (eicosanoids). structural compounds, and the modification of proteins and many other molecules. Food sources Meats and oils contribute most of the fat in foods. Oils, hydrogenated plant fats and animal fats are used extensively in mixed dishes, baked goods, and snacks. Requirements Current recommendations suggest limiting saturated and trans-fat intake to less than 10 of total energy intake, and keeping total fat intake around or below 30 , At least 3g ofomega-3 fatty acids (especially in fish, marine oils, linseeds, and linseed oil , and fig of omega-6 fatty acids (in many plant oils) should be consumed daily. One type of essential fatty acid cannot substitute for...

Metabolism Of Ethanol And Some Interactions

Alcohol dehydrogenase converts ethanol to acet-aldehyde and hydrogen. Hydrogen is a form of fuel that can be burned (oxidized). Normally, the liver burns fat to produce the energy required for its own functioning but, when alcohol is present, its hydrogen displaces fat as the preferred fuel. When the liver stops burning fat and instead burns the hydrogen from the ethanol, however, fat accumulates, and a fatty liver develops, which is the first stage of alcoholic liver disease (Lieber, 1992a). Once a fatty liver has developed, fat accumulation does not increase indefinitely, even though alcohol consumption may be continued (Salaspuro et al., 1981). Fat deposition is offset, at least in part, by lipoprotein secretion, resulting in hyperlipemia elevated amounts of fat in blood. Hyperlipemia of a moderate degree is commonly associated with early stages of alcoholic liver injury, but it wanes with the progression of liver disease (Lieber & Pignon, 1989). In some individuals, marked...

Interpreting your progress chart

This often occurs when you skip meals. Losing lean mass means that you need to eat more to stimulate your metabolism. Don't be afraid to eat, and keep up your meal frequency to five or six times per day. Remember that it's better to burn the fat off rather than starve it off. Keep your calories as high as possible while using exercise to burn off the fat. Severely restricting your calories below the recommended levels will always result in a loss of muscle mass. Increase your caloric intake by 100-200 calories and maintain or slightly increase the amount of cardiovascular exercise you are doing. Make sure you're consistent with your weight training as well. Good job, you've gained muscle without gaining fat This is the ideal outcome for a muscle-gaining program. If you also want to reduce your body fat percentage, you'll need a greater calorie deficit, which you can accomplish by increasing your cardio while remaining at your current caloric intake.

Does Alcohol In Moderation Have A Beneficial Effect

Early investigators, impressed by France's relatively low incidence of coronary heart disease despite an intake of saturated fats at least three times that of the United States (the so-called ''French paradox''), focused their studies on the potential cardioprotective properties of red wine. Based on other studies, however, the present consensus is that all alcoholic beverages wine, beer, and liquor, in moderation, are associated with a lower coronary artery disease risk (Rimm et al., 1996). In dose-range studies, a J or U shaped curve has been demonstrated whereby the equivalent of two alcoholic drinks per day is associated with a decreased

Applications To Health Promotion And Disease Prevention Composition of chia

The lipid, protein, fiber, and antioxidant contents of chia are significantly higher than in many other crops. Although chia seed serves mainly as a source of omega-3 fatty acids, it also contains a number of other components that are important for human nutrition. The oil content of chia seed ranges between 30 and 34 , and it contains one of the highest percentages of a-linolenic acid known (62 64 ). Tests by independent laboratories of seed coming from numerous sources (Coates, 2009, unpublished) showed total fatty acid contents ranging from a low of 22.9 to a high of 31.7 , with a-linolenic acid contents ranging from 14.1 to 20.47 g 100 g (wet basis). Regarding percentage of fatty acid, values ranged from 55 to 65.8 . Water and methanol extracts of chia seed meal remains, following pressing to remove the oil, have demonstrated strong antioxidant activity (Taga et al., 1984). These antioxidants make chia a stable source of omega-3 fatty acids, explaining why the Aztecs were able to...

Historical Background

By the second half of the twentieth century, it had become clear that in many developed countries the primary causes of disease were shifting from dietary deficiencies to those associated with dietary excess. As noted by the Surgeon General of the USA, by 1988 micronutrient deficiencies were no longer major public health problems in the USA, and diseases associated with excess intakes of energy, saturated fat, total fat, cholesterol, alcohol, and sodium, in conjunction with inadequate fiber intake, were the major causes of death in the USA. The economic transition experienced by many developing countries has led to a similar pattern this is sometimes referred to as the double burden of disease. While nutritional deficiencies continue to be prevalent in large segments of the population, an increasing proportion of the population is at risk of developing diet-related chronic diseases, such as obesity, cardiovascular disease, cancer, and diabetes. This emerging pattern of disease has...

Maternal High Fat Consumption

Like any maternal nutritional insult, exposure to an abnormal in utero environment, induced by the maternal high-fat diet, can lead to subsequent disturbances in metabolic programing of the developing fetus. To date, investigations studying this nutritional insult have mainly concentrated on the effects of a maternal diet high in saturated fat. Such a diet has led to rat weanlings having increased amounts of body fat, increased liver weight, increased liver triglyceride content, higher blood glucose, and higher blood triglyceride levels. Permanent alterations in the structure and function of the pancreas, vascular dysfunction, and reduced insulin sensitivity have also been documented in rat weanlings and young adult offspring of high-saturated-fat-fed rat dams. Recently, it has emerged that feeding pregnant rats with diets containing a high proportion of animal lard can induce severe endothelial dysfunction in the offspring, along with the subsequent development of increased...

Background And Relevant Pharmacokinetics

One of the two fats identified as being essential for humans to consume is alpha-linolenic acid (ALA or 18 3n-3) which, due to the position of its first double bond, is classified as an omega-3 essential fatty acid (n-3 EFA). Although mammals have the ability to introduce double bonds into most positions of the fatty acid chain in fat metabolism, therefore creating a variety of unsaturated metabolites, they lack the capacity to insert double bonds at the n-3 and n-6 position. Consequently, linoleic acid (LA) and alpha-linolenic acid (ALA), which already have the double bond at the n-3 or n-6 position, respectively, are considered essential and must be consumed in the diet. When the EFAs are consumed in this precursor state they follow a pathway of further elongation and desaturation via the action of delta-6- and delta-5-desaturase until they form the 'active' fatty acids eicosapentaenoic acid (20 5 n-3) (EPA) and docosahexaenoic acid (DHA) (22 6 n-3).

Hearty Summer Rice Salad

Enlight ene d S ummer Rice Salad Protein 13 g, carbohydrate 42 g, fiber 4 g, fat 4 g, saturated fat 0 g, cholesterol 0 mg, calcium 50 mg, sodium 368 mg Calories 252 from protein 21 , from carbohydrate 67 , from fat 12 Traditional Summer Rice Salad Protein 12 g, carbohydrate 39 g, fiber 2 g, fat 28 g, saturated fat 6 g, cholesterol 24 mg, calcium 85 mg, sodium 848 mg Calories 459 from protein 11 , from carbohydrate 33 , from fat 56

Neurological Effects

Alzheimer's dementia A 2003 prospective study conducted with a random sample of 81 5 older volunteers (aged 65-94 years) who initially were unaffected by Alzheimer's dementia (AD) found that consumption of fish once weekly was associated with a 60 reduced risk of developing the disease compared with those who rarely or never ate fish, after adjustment for age and other risk factors (Morris et al 2003). A review of the evidence prepared for the US Department of Health and Human Services in 2005 concluded that there is a significant correlation between fish consumption and reduced incidence of AD. Total n-3 EFA and DHA consumption correlated with this risk reduction however, ALA and EPA did not (Maclean et al 2005). A recent Cochrane review came to a similar conclusion and reported that there is a growing body of evidence from biological, observational and epidemiological studies to suggest a protective effect of omega-3 PUFAs against dementia however, further research is required...

Cream of Broccoli Soup

Enlightened Cream of Broccoli Soup Protein 13 g, carbohydrate 38 g, fiber 5 g, fat 1 g, saturated fat 0 g, cholesterol 0 mg, calcium 77 mg, sodium 385 mg Calories 132 from protein 25 , from carbohydrate 70 , from fat 5 Traditional Cream of Broccoli Soup Protein 11 g, carbohydrate 21 g, fiber 3 g, fat 15 g, saturated fat 9 g, cholesterol 40 mg, calcium 175 mg, sodium 796 mg Calories 250 from protein 17 , from carbohydrate 33 , from fat 50

Chemical Components

Flaxseed oil contains several types of fatty acids (FAs). It contains a high concentration of alpha-linolenic acid (ALA), ranging from 40 to 60 , and is the most concentrated plant source of omega-3 FA identified to date. FSO also contains unsaturated FAs, such as linolenic, linolenic acid, linoleic acid and oleic acid. Linoleic acid (LA or C18 2n-6) and oleic acid each contribute 15 to the total FA content of the oil. Due to the range of FA present, it contains precursors for the omega-3, -6 and -9 families. FSO may also contain varying amounts of the lignan, secoisolariciresinol diglycoside (SDG), which is a precursor to enterodiol and enterolactone. acid (LA), common in Western cultures, inhibits both the uptake of ALA and its conversion to long-chain metabolites. An interesting study conducted in 1998, which used radioactively labelled ALA, showed that a diet high in omega-6 fats reduced conversion by 40-50 (Gerster 1998). This adds weight to the argument that the ratios of FAs...

KatchMcArdle formula BMR based on lean body weight

Your body fat percentage is 14 (24.1 lbs fat, 147.9 lbs lean) As you can see, the difference in the TDEE as determined by both formulas is statistically insignificant (2779 vs. 2822 calories) because the man we used as an example is average in body size and body composition. The primary benefit of factoring LBM into the equation is increased accuracy when your body composition leans to either end of the spectrum (very muscular or very obese). This is yet another reason to monitor your body fat percentage and not just your body weight.

Aspirin Death Sentence

Do you know you can die from taking aspirin Aspirin can thin your blood too much. You can get ulcers, have a stroke, and even fractures heal more slowly with aspirin use. The aspirin makers lead people to believe that it is a vitamin, but aspirin can actually cause liver and kidney disease. The American public has been deceived. What you eat, drink, and smoke causes inflammation. Sugar, dairy, too much red meat, trans fat, and soda create an inflammatory state in your blood vessels. Focus on flax oil and olive oil, brown rice syrup in baked goods, almond, rice or oat milk, chicken, turkey, fish, and herbal tea or water. Eat fresh vegetables daily.

Regulation of Fatty Acid Metabolism

See also Cholesterol Sources, Absorption, Function and Metabolism Factors Determining Blood Levels. Fatty Acids Monounsaturated Omega-3 Polyunsaturated Omega-6 Polyunsaturated Saturated Trans Fatty Acids. Lipids Chemistry and Classification Composition and Role of Phospholipids. Obesity Definition, Etiology and Assessment.

Other Physiological Effects

See also Antioxidants Diet and Antioxidant Defense. Arthritis. Cancer Epidemiology and Associations Between Diet and Cancer Effects on Nutritional Status. Cholesterol Sources, Absorption, Function and Metabolism Factors Determining Blood Levels. Coronary Heart Disease Hemostatic Factors Lipid Theory Prevention. Cytokines. Dairy Products. Fats and Oils. Fatty Acids Metabolism Monounsaturated Omega-3 Polyunsaturated Omega-6 Polyunsaturated Saturated Trans Fatty Acids. Immunity Physiological Aspects. Lipids Chemistry and Classification. Lipoproteins.

Lipoxygenase and Atherosclerosis An Example of Nutrigenetics Nutrigenomics

Dashes denote lack of reliable data for nutrient known to be present Tr, trace (< 0.05g 100g food). Adapted from the United States Department of Agriculture Provisional Table on the Content of Omega-3 Fatty Acids and Other Fat Components in Seafoods as presented by Simopoulos AP, Kifer RR, and Martin RE (eds.) (1986) Health Effects of Polyunsaturated Fatty Acids in Seafoods. Orlando, FL Academic Press. Dashes denote lack of reliable data for nutrient known to be present Tr, trace (< 0.05g 100g food). Adapted from the United States Department of Agriculture Provisional Table on the Content of Omega-3 Fatty Acids and Other Fat Components in Seafoods as presented by Simopoulos AP, Kifer RR, and Martin RE (eds.) (1986) Health Effects of Polyunsaturated Fatty Acids in Seafoods. Orlando, FL Academic Press.

Exercise And Type 2 Diabetes

When I was initially diagnosed, it was difficult because I worked so much. I joined a gym that had TVs on their treadmills and made it a priority. I figured I had time to watch TV in the evenings, so I may as well walk while I did it One of my tricks is that I'd try to get to the gym before one of my favorite shows started. I walked at a fairly fast pace during the show and sprinted (at 5.5) during commercials. Sprints are a great way to burn fat, and if I knew I only had to do them during commercials, it was like a carrot on a stick for me. Did I mention that I hate to exercise I'm not a gym person, so when my membership expired, I looked for other ways to get cardio, bought a bicycle, and had a great time bicycling around my neighborhood. At the end of2008, when I

Structure Function and Nutritional Requirements

Omega-6 (n-6) fatty acids are a class of polyunsaturated fatty acids (PUFA). They have two or more cis double bonds, with the position of the first double bond six carbon atoms from the methyl end of the molecule. The general formula of n-6 fatty acids is CH3 (CH2)4(CH CHCH2)x(CH2)yCOOH where x 2-5 . Linoleic acid (cis-9, cis-12-octadecadienoic acid, 18 2n-6, LA) and a-linolenic acid (cis-9, cis-12, cis-15-octadecatrienoic acid, 18 3n-3, ALA) are the precursor fatty acids of the n-6 and omega-3 (n-3) fatty acids, respectively. These two fatty acids cannot be made by mammals and are therefore termed essential fatty acids (EFA). In addition, mammals are unable to interconvert LA and ALA, or any of the n-6 and n-3 fatty acids, because mammalian tissues do not contain the necessary desaturase enzyme. Plant tissues and plant oils tend to be rich sources of LA. ALA is also present in plant sources such as green vegetables, flaxseed, canola, and some nuts. Once consumed in the diet, LA can...

Digestion Absorption and Metabolism

Trans fatty acids are present in the diet in esterified form, mainly in triacylglycerols but those from ruminant sources may also be present in phospholi-pids. Before absorption into the body, triacylglycer-ols must be digested by pancreatic lipase in the upper small intestine. There is no evidence of differences in the hydrolysis and absorption of trans fatty acids, in comparison with that of cis fatty acids. Trans fatty acids are transported from the intestine mainly in chylomicrons, but some are also incorporated into cholesteryl esters and phospholipids. Trans fatty acids are incorporated into the lipids of most tissues of the body and are present in all the major classes of complex lipids. The positional distribution of trans fatty acids tends to show more similarity to that of saturated fatty acids than to that of the corresponding cis fatty acids. Some selectivity between tissues results in an uneven distribution of trans fatty acids throughout the body. Trans fatty acids occur...

Interactions with Metabolism of Essential Fatty Acids

From experiments mainly with laboratory animals, it has been demonstrated that relatively high intakes of trans fatty acids in the diet in conjunction with marginal intakes of essential fatty acids (less than 2 dietary energy from linoleic acid) can lead to the presence of Mead acid (cis-5,8,11-20 3) in tissue lipids and an increase in the ratio of 20 3 n-9 to 20 4 n-6. This has been interpreted to suggest early signs of essential fatty acid deficiency, with potentially increased requirements for essential fatty acids. Mead acid can accumulate in the presence of linoleic acid, if large amounts of nonessential fatty acids are also present. Two mechanisms have been suggested to explain these observations in relation to intake of trans fatty acids that trans fatty acids may compete with linoleic acid in metabolic pathways that trans fatty acids may inhibit enzymes involved in elongation and further desaturation of linoleic acid. The consensus is that the significance of Mead acid...

Highfat diets cause heart disease

The soft, unsaturated fats stay liquid when cool and include the natural vegetable oils like olive oil, cotton seed and sunflower seed oil as well as the marine and fish oils. Saturated fats set hard when cool and include animal fats, hydrogenated vegetable fats and shortenings, margarine and solid cooking fats. In 1955, Dr. Bronte Stewart, then at Oxford, found that the blood cholesterol level could be lowered by giving people more unsaturated fat. But a survey of countries with different tastes in fats and oils fails to show that this protects against heart disease, or that eating mainly saturated fats encourages it. Norwegians, who eat a lot of saturated fat as margarine, have fewer fatal coronary thromboses than New Zealanders who eat little. But the most valuable single measure in prolonging the life expectancy of an obese patient with coronary artery disease is weight reduction and if this can be achieved on a high-fat, high-protein diet the benefits will far out-weigh any...

Coronary Artery Disease

Coronary artery disease (CAD) refers to any of the conditions that affect the coronary arteries and reduces blood flow and nutrients to the heart. It is the leading cause of death worldwide for both men and women. Atherosclerosis is the primary cause of CAD. Controlled risk factors associated with CAD include hypertension, cigarette smoking, elevated blood lipids (e.g., cholesterol, triglyceride), a high-fat diet (especially saturated fats and trans-fatty acids), physical inactivity, obesity, diabetes, and stress. Lifestyle changes can assist in prevention of CAD. Uncontrolled risk factors include a family history of CAD, gender (higher in males), and increasing age.

Long Term Regular Exercise Lowers the Risk of Sex Hormone Sensitive Cancers

Although one can only speculate as to the reasons for the lower risk, the most likely explanation is that long term, the former athletes had lower levels of estrogen because they were leaner, and more estrogen was metabolized to the nonpotent catechol estrogens. Also, the former athletes may have consumed diets lower in fat and saturated fat. Such diets shift the pattern of estrogen metabolism toward the less active catechol estrogens.

Grilled Marinated Tofu and Vegetables

Enlightened Grilled Marinated Tofu and Vegetables Protein 16 g, carbohydrate 24 g, fiber 8 g, fat 2 g, saturated fat 0 g, cholesterol 0 mg, calcium 80 mg, sodium 179 mg Calories 166 from protein 36 , from carbohydrate 54 , from fat 11 Traditional Grilled Marinated Beef and Vegetables Protein 18 g, carbohydrate 19 g, fiber 5 g, fat 29 g, saturated fat 12 g, cholesterol 64 mg, calcium 33 mg, sodium 572 mg Calories 397 from protein 17 , from carbohydrate 19 , from fat 64 Enlightened Harvest Medley Protein 13 g, carbohydrate 50 g, fiber 10 g, fat 5 g, saturated fat 1 g, cholesterol 0 mg, calcium 90 mg, sodium 223 mg Calories 291 from protein 18 , from carbohydrate 68 , from fat 14 Traditional Harvest Medley Protein 14 g, carbohydrate 38 g, fiber 7 g, fat 15 g, saturated fat 6 g, cholesterol 0 mg, calcium 94 mg, sodium 330 mg Calories 340 from protein 16 , from carbohydrate 45 , from fat 39 Enlight ened Ginger Tempeh Wrap Protein 25 g, carbohydrate 34 g, fiber 6 g, fat 5 g, saturated fat 2...

Putative Treatments For Bipolar Disorder

Many drugs are proposed conceptually, or presented in print as effective, in some aspect of treatment of bipolar disorder. Rarely is it possible to assess adequately a drug for bipolar disorder in other than a placebo-controlled, randomized, parallel-group study, enrolling patients who have common illness characteristics at the start of the study. The inherently changing symptomatology of bipolar disorder probably contributes to a greater likelihood of positive open reports in bipolar disorder than most other mental disorders, but ones wherein the improvement reflects inherent changes in symptomatology, rather than an effect of drug. The following drugs have case reports that suggest efficacy in some patients, but have not been tested in the above paradigms, or have had largely negative studies conducted that may have methodological constraints that reduced capacity to identify drug efficacy. Topiramate is a fructopyranose that has been reported as beneficial principally as add-on to...

Neapolitan Pasta and Lentils

Enlightened Neapolitan Pasta and Lentils Protein 16 g, carbohydrate 37 g, fiber 6 g, fat 3 g, saturated fat 0 g, cholesterol 0 mg, calcium 40 mg, sodium 653 mg Calories 242 from protein 26 , from carbohydrate 61 , from fat 13 Traditional Neapolitan Pasta and Lentils Protein 17 g, carbohydrate 33 g, fiber 5 g, fat 15 g, saturated fat 5 g, cholesterol 29 mg, calcium 124 mg, sodium 929 mg Calories 334 from protein 21 , from carbohydrate 39 , from fat 40

Evaluate or Plan Nutrient Intakes

Tailored to the application of interest. Perhaps the most common use of composition data is to estimate intakes of individuals. Dietitians and other health professionals may wish to evaluate the quality of a person's current diet or to plan for changes in a diet to meet specific nutrient goals. For example, a person with elevated serum cholesterol may be counseled to reduce saturated fat and cholesterol intakes and given specific menus of diets low in these nutrients. In order to compile these menus, a nutritionist would require access to composition data for saturated fat and cholesterol in a variety of commonly consumed foods. Although the composition data are often averages across many samples of a food, this level of precision is usually acceptable for counseling applications, where long-term compliance with dietary recommendations is being examined.

The role of meal replacements and protein shakes in high meal frequency

Carefully before eating any bar - you're likely to find refined sugars, saturated fats and unhealthy trans-fatty acids in the ingredients. Although you're going to learn in the next chapter that proteins and complex carbohydrates are the optimal fat burning meal combination, when all else fails, always eat your protein, if possible. The protein by itself (without the carbohydrates) will leave you a little short on calories, but at least you'll be preventing the muscle breakdown and metabolic slowdown that would have occurred if you didn't eat anything at all.

Soutkern Greens and Sausage

Enlightened Greens and Sausage Protein 14 g, carbohydrate 20 g, fiber 4 g, fat 1 g, saturated fat 0 g, cholesterol 0 mg, calcium 26 mg, sodium 583 mg Calories 149 from protein 38 , from carbohydrate 55 , from fat 7 Traditional Greens and Sausage Protein 17 g, carbohydrate 10 g, fiber 2 g, fat 28 g, saturated fat 8 g, cholesterol 55 mg, calcium 48 mg, sodium 1256 mg Calories 363 from protein 19 , from carbohydrate 11 , from fat 70 Enlightened Thai Tofu and Peanut Sauce Protein 14 g, carbohydrate 22 g, fiber 7 g, fat 6 g, saturated fat 0 g, cholesterol 0 mg, calcium 71 mg, sodium 240 mg Calories 193 from protein 27 , from carbohydrate 45 , from fat 28 Traditional Thai Chicken and Peanut Sauce Protein 18 g, carbohydrate 18 g, fiber 5 g, fat 20 g, saturated fat 11 g, cholesterol 0 mg, calcium 46 mg, sodium 347 mg Calories 431 from protein 23 , from carbohydrate 22 , from fat 55 Enlightened Tofu and Bahy Bok Choy Protein 9 g, carbohydrate 16 g, fiber 4 g, fat 5 g, saturated fat 1 g,...

Nutritional Limitations

Saturated fat a fat with the maximum possible number of hydrogens more difficult to break down than unsaturated fats lack of access to animal products contributes to deficiencies in iron, zinc, vitamin A, and other nutrients. When animal products are included, there has been a tendency to choose high-fat products such as sausage and fried pork rinds (chicharron). The use of lard and a preference for fried foods also contributes to high intakes of saturated fat and cholesterol among subsets of the population.

Areas Still Open to Research

The following treatments have limited evidence of efficacy, and thus should be considered as areas still open for research. For treatment of mania topiramate, omega-3 fatty acids, levetiracetam, atypical antipsychotic drugs other than those listed above, oxcarbamazepine. For treatment of bipolar depression reboxetine, duloxetine, fluvoxamine, citalopram. For maintenance treatment of bipolar disorder topiramate, omega-3 fatty acids, levetir-acetam.

Stimulation Of Cancer Progression By Saturated And Omega6 Fatty Acids

OMEGA-3 mated that the risk of death at any time in breast cancer patients increases 1.4-fold for each kilogram increase in monthly fat intake.16'17 In a five-year study of 384 men treated for prostate cancer' patients with the highest saturated-fat intake had a threefold higher risk of dying than patients with the lowest saturated-fat intake.18 not be as clear as previously thought' at least not for breast, colon, and prostate cancer.6' 7'8 For example, a pooled analysis of cohort studies suggests that fat intake is not a risk factor for development of breast cancer.9 Other recent studies have reported that a lower total fat intake (from about 33 percent to about 20 percent of calories) is not associated with decreased breast cancer risk.3 Still other meta-analysis studies have reported conflicting results.10 Importantly, some studies reported that a high omega-6 to omega-3 ratio in fat tissue, rather than total fat consumption, might be associated with increased breast cancer...

Very low carbohydrate high fat high protein

Very low carbohydrate diets work almost all of the time for all body types. The problem is they also fail to keep body fat off permanently almost all of the time. It's nearly impossible to stay on low carbohydrates for a long time (nor can I figure out why you would want to). It's also up for debate whether the very high saturated fat levels allowed in these programs are healthy or not. Most people will lose fat simply by adding a regular exercise routine to their schedule and by cleaning up their diets. A clean diet means you've mastered all the nutritional basics like eating small frequent meals, controlling portion sizes, cutting down on saturated fats, avoiding sugar, drinking plenty of water and eating lean protein at every meal.

My amazing discovery from over 14 years of experimentation and research

It wasn't until the late nineties that I really began to reach my best physical condition, winning multiple overall bodybuilding titles and looking my absolute best ever. For years, I had experimented with every nutrient ratio imaginable and finally stumbled onto a formula that worked beautifully. I gained more muscle in the off-season, lost more fat in the contest season (as low as 3.4 ) and stayed leaner all year round, maintaining a 7-9 body fat percentage without much difficulty. I also moved up a full weight class. My energy was better. I was leaner. I was stronger.

Inhibition Of Cancer By Omega3 Fatty Acids

We have seen that intake of saturated and omega-6 fatty acids may promote tumor progression through a variety of mechanisms. Now we turn to the potential of omega-3 fatty acids, primarily EPA and DHA as found in fish oil, to inhibit tumor development and metastasis. Many of the successful animal studies used high doses of EPA or fish oil, which produced anticancer effects through a prooxidant mechanism. Although these results are not very relevant to our interests the doses are excessive and we do not advocate a prooxidant strat-egy a smaller number of studies have suggested that moderate doses, which do not act by prooxidant means, may still be beneficial. Also, negative effects were reported in a few high-dose animal studies these could likely be reduced or eliminated by using lower doses of fish oil, which would not cause prooxidant effects and would be less likely to cause immunosuppression.

Summary of Research and Conclusions

A relatively large number of in-vitro and animal studies have been published regarding the ability of omega-3 fatty acids, and specifically EPA, DHA, or fish oil, to inhibit cancer proliferation and progression. At least 57 in-vitro studies have been published, and of these, 47 reported that omega-3 fatty acids could inhibit proliferation or invasion, or induce differentiation of cancer cells.35,65-68 Eleven studies directly correlated the antiproliferative effect with increased lipid peroxidation.69-73 In addition to these, at least 11 reported that omega-3 fatty acids could increase the effectiveness of chemotherapy or radiotherapy against cancer cells.74-78 This effect is likely due to increased lipid peroxidation and drug uptake. Of the 66 animal studies on omega-3 fatty acids Thirty-eight reported that omega-3 fatty acids could inhibit tumor growth and metastasis in rodents.79-83 Five other studies were negative or reported increased metastasis.84-88 Eleven studies focused on the...

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