Fats

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When I sat down to write this article, I was concerned that I'd be forever known as "the fat doctor." But in retrospect, that's okay (assuming the reference is to actual knowledge and not a physical description). This article might generate some controversy. Some researchers might question it, but that doesn't really matter; this program works and it works % of the time. Before I get too far in with my lesson on fats, allow me to define exactly what fats are, the various categories of fat, how each acts in the body, and how each can be manipulated in order to help you lose bodyfat, increase lean muscle size, and potentially increase longevity.

fat stats

I'm sure you can recognize fat when it accumulates on your body (or someone else's think about the last time you caught some rays at the beach and saw somebody squeezed into a suit two sizes too small). I'm very sorry to invoke that visual, but I think it gets the point across. Dietary fat, of course, looks much different, although the differences in chemical structure are subtle. It's important to learn the differences between the two, because what you know and apply to your life about fats will make all the difference when you hit the beach next summer. Chemically speaking, fats are classified as esters (alcohol and acid combinations) of glycerol and fatty acids that are solid at room temperature. Oils, on the other hand, are glycerol esters that are liquid at room temperature. Any fat that is solid at room temperature is either saturated or hydrogenated, while any fat that is liquid is unsaturated.

Saturated fats are fats in which all the carbons are paired (or saturated) with hydrogen molecules. Most scientists state that this fat is not essential because we can make it from other fats, and this statement is correct up to a point. The human body needs at least some saturated fat because saturated fats protect your organs and joints and also serve as an energy source. The reason physicians don't recommend the intake of saturated fats is because these fats supposedly negatively affect your heart and your cholesterol levels (the operative word here is supposedly). Examples of foods containing large amounts of saturated fats are lard, butter, sour cream, and full fat cream cheese. Many common cooking oils including vegetable oil also contain saturated fats although in much smaller amounts.Cheap custom writing service can write essays on Fats

Polyunsaturated fats are fats that have multiple carbons attached to one hydrogen molecule, which allows them to bend. Polyunsaturated fats are usually liquid at room temperature. They are used for multiple metabolic pathways including cell wall construction, message sending, and are important in the muscle-building world. Corn oil, canola oil, flaxseed oil, and cod liver oil all contain polyunsaturated fats.

Monounsaturated fats resemble polyunsaturated fats chemically, but have only one carbon in the whole chain that doesn't have all the hydrogen molecules. These fats are important in building muscle and losing fat. A valuable source of monounsaturated fats is olive oil.

Hydrogenated fats are the one type of fat that you should avoid at all costs. Saturated fats and hydrogenated fats are almost exactly the same with the exception that hydrogenated fats (also known as trans fats) were artificially created by manipulating the saturation, and the way the body absorbs, breaks down, and uses these fats is thus altered. Numerous studies now link the consumption of hydrogenated fats to a significantly increased risk for heart disease, and researchers are continuing to investigate a probable link between hydrogenated fats and cancer.

Fat Chit-Chat

Through my personal experiences and background of research, I've come to the conclusion that the ratio of consumption between these various fats has a far greater impact on overall health than abstaining from fat completely. In particular, the ratio of polyunsaturated to monounsaturated to saturated fats is what has the greatest effect on our health. Research continues to seek and verify a universally accepted ratio between these fats, but my research leads me to believe a fat ratio of 11 (polyunsaturated to monounsaturated to saturated) is optimal towards maintaining a healthy lifestyle. Please keep in mind that this is for overall health; the ratio varies depending on your long-term fitness goals (i.e., professional bodybuilders or anyone working to build muscle might need to adjust the ratio). These recommendations are based on my own patient population, which further motivated me to write this article.

The scientific community has published literature and advised athletes with regard to gaining muscle and losing bodyfat, and that decreasing the amount of fat in their diet, especially saturated fat, will allow for better health and improved performance. I believe this recommendation is very inaccurate. The manipulation, rather than limitation, of fat in your diet is far more important in the quest for muscle and lean body mass. I am going to give you some guidelines to use so you can get leaner, bigger, and healthier with less joint pain while dieting.

Remove corn oil from your diet. Corn oil, the number one cooking oil in the United States, has been shown to be carcinogenic though not necessarily in its regular, manufactured form. Corn oil is naturally high in polyunsaturated fats, which break down when exposed to high temperatures. Cooking with corn oil, then, initiates this breakdown, and a physical transformation of the chemical structure occurs. The once-valuable polyunsaturated fats are now hydrogenated, and as mentioned earlier, these are the very fats we should avoid at all costs. It's for this reason that any oil high in polyunsaturated fats safflower, canola, flax, and corn oil should not be used in your frying pan. Because these oils are so unstable, it's best to buy them in dark-colored bottles, when available; as even extended exposure to light can damage the oil's natural structure.

Use monounsaturated or saturated fats when cooking. The general rule of thumb is that high-temperature cooking requires oils that are more stable under such conditions. Coconut oil is a good example of a stable oil containing saturated fats that can be used at high heat. If you are applying only a moderate level of heat, monounsaturated fat sources, such as olive oil, can be used without risking breakdown. As an added benefit, olive oil has also been shown to help protect against heart disease.

Use a fat ratio of 11. The polyunsaturated to monounsaturated to saturated fat ratio can be used for general health purposes.

chewin' the fat

Which fats will help you gain lean body mass? Which fats will help you lose fat? Can you use fats to put on muscle and to lose fat at the same time? Perhaps you're already aware that different fats have different actions in the body some are stored at a very slow rate, whereas others go right to your gut (or other problem spots). Many scientists, doctors, and researchers say that our bodies can't change or increase the number of fat cells in our body after a certain age. Well, I'll be the first to tell you that those people are wrong. Until I started seeing obesity and its effects firsthand, I had the same frame of mind. As my experience grew and my work continued, I noticed a pattern with liposuction patients many returned after so many months with the same big bellies, thighs, and buttocks. I knew fat couldn't be migrating from other areas of the body, and I knew they weren't wearing bodysuits; so what was the problem? Obviously, new fat had formed in the same exact "problem areas" that it had been in prior to their operations. After studying numerous patients' diets, I determined that the type and intake of fats made a huge difference in their ability to gain (or lose) that weight. Saturated and polyunsaturated fats are commonly disproportionately added to diets. If your consumption of saturated and polyunsaturated fats is high then you will get fatter. I know what you're thinking "you said polyunsaturated fats will help you lose fat." This is true up to a point, but it also depends on your personal biochemistry, as complemented by the proper ratio. If you are deficient in polyunsaturated fats, then reducing the saturated fats and adding polyunsaturated fats will help you lose fat initially. Your sense of well-being might also be positively affected, but this is only temporary; after a while the high intake of certain polyunsaturated fats will make that person fat again.

There's more. Studies done in rats show that a high consumption of polyunsaturated fats will increase the size of the fat cells. While this study focused on corn oil, all oils high in omega-6 or other polyunsaturated oils can increase fat cell size as well. Note that saturated fats increase the size and the volume, or number of the fat cells, while monounsaturated fats don't do anything to the size of the fat cells.

At first, I felt that this study really wasn't important, but the more I thought about it and the more I used what I have learned, the more it made sense. I asked myself what could happen if I changed the ratio of fat intake. I thought about what might happen to the side effects associated with dieting like depression, joint pain, tiredness, or even specifically, fat loss. According to my research, changing the ratio increases the ability to get leaner and lose tons of body fat.

Supplementation plays an equally important role. Supplements such as fish oil, conjugated linoleic acid (CLA), and gamma linoleic acid (GLA), when used by themselves or all together as part of a supplementation program (depending on your fitness goals), are most effective at increasing fat loss. As with any supplementation program, however, supplemental synchronization is key to maximizing utilization. You must take timing, dosages, and your fitness goals into consideration. Combining these ingredients at the right dosages will help you lose bodyfat and gain lean muscle mass at a rapid rate. The use of CLA and fish oil in the right combination is crucial to maximizing the rate of fat loss. Essential fatty acids, such as those found in fish oil and CLA, have been shown to decrease fat cell

size and volume, while at the same time

preventing fat cell formation.

These products are all readily available at various nutrition centers and health food stores. Remember to take the oils with whole-food meals for better assimilation in the body. This supplement ratio takes into consideration some of the most-recent scientific data available, and each supplement is scientifically-formulated to contain almost all the fat you need in your daily diet ("almost" all the fats because we still need to eat fat from food sources and never can we rely on supplements alone). By using these dosages and applying the rules above, you will not only feel better, but you may become significantly leaner after the first four weeks of active participation in this program.

the fat of the matter

In order to lose body fat and maintain a healthy lifestyle, you must observe the ratio of the types of fat you consume and what kind you consume. Polyunsaturated fats are necessary but, you must consume them with food and in certain ratios. Omega-s are a unique type of polyunsaturated fats that help you lose fat and also prevent you from gaining fat. These aren't typical polyunsaturated fats so disregard what I said earlier when eating these types. The intake should be adjusted depending also on age; the older one becomes, the more fish oil and the less alpha-linolenic and alpha linoleic acid they need. The reason for this is that some enzyme activities that help in the conversion of these fats into "active" fats decreases with age.

Always remember to consume alpha linoleic and linolenic acids because they are essential to life; the body can make other fats from these fatty acids, but it can't derive them from other sources (they must be provided by your diet). Consuming more olive oil or other monounsaturated fats than saturated or polyunsaturated fats is also beneficial.

Make the consumption of Omega- essential fatty acids your main priority. Stay away from high-saturated foods and keep your flax oil intake at a low level if your main goal is to lose weight. Reducing the intake of polyunsaturated and saturated fats and consuming high foods high in alpha linolenic (ALA) flax, walnuts, fatty fish along with moderate consumption of olive oil ought to provide you with the tools you need to achieve and maintain a healthy lifestyle.

SOME GENERAL GUIDELINES

1) One tablespoon of flax oil per day.

) Two to three tablespoons of olive oil per day.

) One fish oil softgel per 0 lbs of

bodyweight per day.

4) Keep all the other dietary fat consumption low.

About the Author

Originally from Puerto Rico, Dr. Eric Serrano attended Kansas State University and earned a degree in Biology. During his graduate studies in Kinesiology, he was accepted to medical school at the University of Kansas. He later completed his residency at Grant Medical Center in Columbus, Ohio. He currently practices medicine full time and has a client list that reads like a veritable who's-who of professional athletes from the NFL, NHL, and MLB, in addition to countless elite amateurs.

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