Certain nutrients have become notorious because of the negative health effects associated to their consumption. Saturated fats and sugars rank among these nutrients with a bad reputation. If you are trying to lose weight, you are probably wondering about their effects on your efforts. What will such nutrients do to your fat loss 4 idiots weight loss routine and should you avoid them altogether?
Saturated Fats and Weight Loss
Should you consume or should you avoid saturated fats? The information is contradictory. Until recently, saturated fats were considered incredibly damaging, especially when it comes to heart health and maintaining normal weight.
Saturated fats like the ones found in coconut oil, organic lard, heavy cream and grass-fed meat can be very beneficial. They can actually reduce the risk of heart disease and they are important for bone, liver and lung health.
A study was published in the American Journal of Clinical Nutrition in 2010. The scientists concluded that evidence linking saturated fats to heart disease and strokes was insufficient. The conclusion was based on the analyzis of the results of 21 studies that involved 350,000 volunteers.
In terms of weight loss, saturated fat consumption should be limited but not fully eliminated. According to recommendations, approximately seven percent of your daily calories should come from saturated fats for healthy weight maintenance.
Refined Sugars: How Bad are They?
There is nothing beneficial in refined sugars and you should try to find healthier alternatives, especially if you are trying to lose weight.
All kinds of sugar contain four calories per gram, which is significant. These calories are empty, since they contain no beneficial nutrients. Consuming a lot of sugary foods leads to an insulin surge, followed by a rapid insulin drop. This results in hunger and cravings for more sugary foods.
In order to lose weight, you should opt for foods that are naturally sweet and require no addition of sugar. Such foods include fruits and honey. When cooking with sugar, try to use half the amount indicated in the recipe.
The Effect of Simple Carbohydrates
Monosaccharides or simple carbohydrates are found in milk, fruits and vegetables. Cake, candies and products that contain refined sugars are also rich in monosaccharides. The simple carbohydrates are the ones that the body is capable of breaking down fast. As a result, they provide instant energy.
Simple sugars are very different from complex carbs, which take longer to digest and provide energy gradually. Many complex carbohydrate foods (like wholegrain products) contain useful nutrients and vitamins, which turn those foods into an important part of a balanced diet.
To achieve weight loss, you have to pick sugars carefully, like here – http://fatloss4idiotsuncovered.com . You should also be careful about foods that contain “secret” sugars like cereals, oatmeal and yogurt. Healthy carbohydrates are an important part of a balanced meal but you have to make careful choices.