Cooking fat-free food is not something that a good cook can not do. Any good cook will manage to cook most of the vegetable recipes without using fat/oil. Maybe a few times they will undercook or will fail to adjust water amount while cooking, but they will do it if they are paid good.
Telling a cook add a little bit oil/fat in general caused me problems. Because many cook do not like mathematical calculations to find the least amount of oil/fat into food. Saying I eat 'Low fat' when talking to a Cook means nothing, because even 30% is sometimes incorrectly called low fat [They say that it is lower than 45%. :) ].Thus, I always tell cook to omit any fat/oil from foods, when they shop for my meals they do not buy any fat/oil (I do not buy/use any saturated or unsaturated oil/fat for my meals for almost 30 years) as my antecedents did in medieval times.
If I want to have some fat in my diet I eat fish or nuts.
My very low fat free diet(less than 3%) is inspired from my antecedents who had a diet with high protein, high vegetable, very low fat no oil.
They eated such food not because they thought that they were fat, but they thought that this is healthy. There was not oil, flour and table sugar in their diet. At medieval times, when on such a diet they did not have obesity or type 2 Diabetes problems, but when they were introduced to oil/fat(saturated or processed unsaturated oil such as olive-oil, canola oil, sunflower oil etc. ), to table sugar and flour from grains they started to have type 2 diabetes or obesity problems.
Although I am on a very low fat diet(less than 3%) after some scientific fatty-acid studies, when I create menus I go back early times of my antecedents and benefit from their perfect fat-free recipes.
Dietitians that advise restaurants, markets will not tell to ban oil/fat from their shop, because there are some circumstances even such food is needed. And some people are underweight and wants to gain weight.
Very low fat/oil diet is supported by studies of 1990 thus some dietitians are not aware of harms of unsaturated fat/oil.
It is not easy for a dietitian to ban unsaturated fat, table sugar, grain flour from obese people diet.
Or some dietitians do not like mathematical conversations, calorie calculations for long time programs.
Dietitians have many responsibilities, not only reducing people weight. Dietitian word is not enough to define someone who could help to lose weight. Many newspapers diet pages by some out-of-date dietitians are not peer reviewed scientific knowledge, and rather confuse the minds and diet language.
sOME dietitians are themselves lost by the chemistry language of the foods or mathematics, calorie adjustment programs. I agree that calorie counting is a burden for many people who wants to lose and maintain weight, however, there is not other healtier way to lose and maintain weight. At least the dietitian who claims to be a helper to an obese person should know the chemistry, calorie counting mathematics and not colloqual but legal names of the foods. If not, such a dietitian or newspaper only abuses an obese or type 2 diabetes person.
Find someone who is experienced with low fat, high protein, high vegetable, fruit diet who knows what carbohydrates and calorie adjustment means and who is good at for preparing AT LeAST 10 years weight maintenance programs after achieving ideal body weight. Find a dietitian who knows to read/understand the label of foods, food nutrition, calorie facts. I heard millions of true weight loosing stories, but only few manages to maintain the ideal weight.
Do not read newspapers that confuses minds with dietitians who are lost in Food chemistry, mathematics, legal food language themselves.
That some dietitians are weak in calculating calories, weak to understand food labels does not mean food label, content reading, calorie counting is useless.
Diet, food is a vast area, It is not wrong if a dietitian is not excellent in weight loosing problems or chooses a different area rather than weight problems; however, it is abusive if a dietitian becomes against to calorie counting or label reading since herself/himself is weak in mathematics, chemistry or legal food language.
There should be someone doing that, even if the world fail to educate dietitians to calculate understand food chemistry, that means educational system is wrong, we need to choose cabaple students to attend such schools.
In my previous blogs I already complained how many educational system fails to select correct students for correct schools, I complained that many people knowledge is not backlinked and they speak even contradict to their lines. Because they are not different from a parrot to conceive an information.
COMMENTS
What is the likely future weight of someone who keeps her weight at her/his ideal range for 10 YEARS by calorie counting method? Will colorie counting will work for following years?
The answer is Yes.
If someone maintains her/his weight over 10 years by counting calories this means he/she learned to read labels, to understand what is fat what is vegetable what is protein what is sugar what is table sugar what is carbohydrate. What should he/she buy. How to cook or have cooked low calorie dishes, and the cost of low calorie food.
For example, after my succsess in maintaining my ideal weight over 3 years, my same cooking style,
fat-free, high protein high vegetable, fruit calorie-counted diet never ever failed in maintaining my weight (more than 30 years). I am so glad that in this century we know what is in foods as fat, protein and carbohydrates or table sugar. That some grocery stores do not write fruit calories is not problem because internet gives ingredients and calories of any food. Some stores such as Mcdonalds also lists all foods on internet. There are times that I eat something not really my style, still I can stay within my calorie limits, then I adjust my foods to get my daily total calories. If something I eat is not listed on internet then I measure its weight, and assume that its ingredients had high fat, this may happens if I travel and I eat unusual food. I always know the weight of any food I HAD EATEN. If WE DO NOT KNOW THE WEİGHT OF FOOD WE CAN NOT CALCULATE CALORİES we have taken.
For example in breakfeast instead of eating a 90 gram fatty muffin, I eat 2 cups (254g) kiwi fruit. It does not matter that 2 cups kiwi is heavier than a small fatty muffin.
Yes 2 cups kiwi is heavier and has a bigger volume than a small muffin, but kiwi is mostly composed of water and water has zero calories. When I eat kiwi it becomes water and filtered from kidney, whereas same weight muffin has not much water, it has table sugar and fat which is stored in body as fat.
Calorie counting mostly benefits from eating food which are composed of mostly water such as vegetables, or some fruits. Between protein, carbohydrates and fat, Fat has the highest calories.
If we omit fat from food means that we are eating either carbohydrate or protein. Both carbohydrate and protein has less calories from fat. Thus the strategy is to choose something that does not have high caloried fat.
After years of years over repeating calculations, I almost without any intention memorized the calories of any fruit, any vegetable, any meat, fish, egg protein source, any milk, any yogurt, any nuts. I read ingredients of more than thousands food that I bought from market, it is afun for me to know what i am eating. I read labels anyway to read if they have additives etc. I do not like food with additives, ı eat fresh food.
Recently I developed a mathematical program using Excell equations to calculate calories automatically. tHERE ARE ready comparable programs available on internet for anyone, one only writes the weight and the name of what he/she had eated,
For example
300 gr Kiwi,
200 gram protein,
300 gram meat,
200 gram yogurt,
1200 gram vegetable(aubergine) = ... Total Calories
if the total calories exceeds the limits, then drops a food from the daily list or changes the amount.
I was about to develop a speaking wizard excell program that with a wizard asks you what foods do you like most, what foods daily amount you never want to decrease, what foods you would drop if you exceed the calories etc.
If you would want to drop meat or vegetable from the list, whether you like or dislike meat or vegetable, the computer wizard would keep it on list giving you 'bad request' warning.
But, I am very busy with my priorities, and this program, flowchart is not I am aiming to earn money from.
Showing posts with label fat-free. Show all posts
Showing posts with label fat-free. Show all posts
Sunday, October 9, 2011
Wednesday, September 28, 2011
Cooking style should fit both to calorie restrictions and our taste, we need to eat what we like
SUMMARY of THIS POST:
Goverment will not ban fat/oil or flour and table sugar factories since they cause obesity; because there are circumstances, such as Earthquakes, we need clean, cheap food to maintain lives.
If you are not rich enough probably you will stay obese, because high protein, fat-free-vegetable diet is expensive in city life.
Today I have read a blog by someone who is experimenting with not eating wheat for some weeks.
I believe it is a good idea to try leave out grains to see if they do something bad.
Why are grains bad? Is it because the way the grains are processed?
Is it because some pesticides contaminate them?
Is it because their vitamins are lost till the time we eat them,
in reality processed any grain is stale. We need to investigate this.
Only one person hardly could experiment all these questions on her/his body.
''The other point of the blogger is that she/he thinks that if she/he can eat less carbohydrates over her/his lifetime, he/she'll be doing her/himself a huge favor. ''
It seems she/he does need to learn what 'carbohydrates' means before she/he makes any blame on carbohydrates. Fruits, vegetables, grains are all mainly composed of carbohydrates. Vegetables are complex carbohydrates and are a must in our diet.
Whole grains are not the same as its processed product, namely white colored flour. Many food, bread are composed of flour. Food composed of flour in general is not a good food for me to eat when on a weight loosing diet, since flour increase appetitie.
Not all breads are the same, for example,
Swedish hard/crispbread(traditional fat-free fiber rich whole-grain bread) is a good food for me.
It is very well cooked, crunchy and tasty.
Puffed grains(fat-free) do not increase appetite in contrast to grain's white flour.
After chemistry domination in current century, to describe food we need a better language***. I noticed that even distinguished newspapers are incorrect to employ Carbohydrate word.
I am also against to confuse minds with detailed exact Chemistry formulas/words, but Carbohydrates is not the detailed word to group pizza, white bread, table sugar, flour containing food.
Instead of saying 'leave out carbohydrates', we should say 'to loose weight, it is a good idea to omit flour and table sugar containing foods from diet'. Languages are useful when communicates the idea, many people who writes on food are nothing but a simple word processor machine. Another word that could mislead is 'Fast Food'. Fast Food is not a goodword to group unhealthy food anylonger.
Unfortunately, we do not know how cooking would change the vegetable carbohydrates.
We human are all different in the way we digest carbohydrates. Some of us do not have some enzymes to break down the complex carbohydrates found in food. (Most of the times there is nothing wrong with that, we do not need all the carbohydrate catabolic enzymes found in our genes to be able to eat anything as disgusting cockroach could do ).
Correct cooking styles helps to bring out the absorbable healthy compounds in food for each individual.
Dry, broiled, fried broccoli is not the same with boiled broccoli; if one loves to fried vegetables taste there is nothing wrong with that, but, to get the fried vegetables taste is hard to reach without using oil/fat.
It is very possible that boiling does not bring out some useful small components as barbecuing.
I am on a high protein, high vegetable/fruit, fat free, calorie calculated diet; but I always cook the vegetables in a style (without using fat/oil) so that they taste as they were fried in oil/fat. I do not like vegetables when they loose all their minerals during boiling in large amounts of water.
Barbecuing gives similar caramelization taste as frying in oil do.
Caremelization procedure in cooking of foods changes the sucrose into fructose and glucose which affects its absorption in intestines; and, also makes other unknown changes in food.
I use microwave to have fried vegetable taste; but, it is not easy, the microwave oven needs to be cleaned every other day, a time wasting work for me. I live in a highrised building and my kitchen is not good for all cooking styles. Aubergine, which is my favorite vegetable, when boiled I can not eat it, it tastes awfull; but, if I eat 1 kg(wet weight) microwaved aubergine each day, I can easily maintain my low weight(about 50 kg; ideal for my age/length). Cooking well changes its composition in a better way. I eat vegetables with fat-free meat/protein. If I want to loose to weight I eat more and more vegetables. When I get up in the morning I do not wait to feel very hungry to eat my vegetable meal, I eat vegetable meal when slightly hungry, it prevents to feel extreme hunger.
In future there will be more scientific methods to compare cooking styles of carbohydrates, but today we at least have our taste to consider.
Today we are unlucky because fresh food with high protein, vegetables/fruits is not cheap. If you are a student or a full-time worker you will not have time to cook fat-free foods tasting as wished. But, I do not like artificial food additives even though they might taste as the food i like.
Many times we do not respect our body needs, we incorrectly blame our metabolism if we can not survive on cheap foods as insects could do.
An ideal human metabolism engineering model is hard to do, I personally never would compromise on my perfect protein and fat metabolism which is a must for brain function.
Anyway, we human already put into trash many genes, for example, we human do not synthesize vitamin C.
We human definetely do not need to have all the genes an insect has.
We human feel cold in winter, the solution is not to change our genes to animals; but, to built warm buildings to live in.
Many obese people believe that their genes are wrong; yes, on some cases the problem is a genetic disease, but most obese people (including most mortal obesities) are not obese because they have a genetic problem or their appetite is too much, but starting from childhood they eated wrong, cheap food, or they starved their body inappropriately** to increase their appetite further (Extreme starvation might activate some 'Lipases' to create hunger signalling molecules further in body*).
That some insects live healthy on some unhealthy foods should not be a model for an ideal human metabolism.
Human brain most needs fat synthesis and protein(amino acid) metabolism. That all the carbohydrate we eat can be metabolised to make body fatter is not a bad sign for genetics of fat metabolism.
Loosing weight is not the most difficult part, succsess of a diet, but keeping the ideal weight for years is important. Maintaining weight should be taken as a serious project, and one should not give up calorie calculation after loosing weight. Yes, some people do not calculate what they eat to maintain their weight, but all bodies are not same. For example, myself, I calculate calories of any food for at least 30 years, not to loose my weight, but to maintain my weight about/under 50kg.
I believe that despite the fact I am only ~50kg, I do not have any different genes from who weights more than 300 kg. My appetite is controlled by my well designed diet. As a matter of fact I believe that having a good appetite is a sign of good health.
My advise to whom wants to loose weight is that they should never try to reach their ideal weight immediately.
For example, if you are 66 kg and have ideal weight of 46 kg, you should not loose all 20 kg in a year.
At first you should loose 10 kg in a year, then
stay at 56 kg for 2 years(Over two years prove that you are good to maintain your weight, that you somehow understood the diet that maintains 56 kg), and following year (The third year of the diet program) loose additional 10 kg,
when reached 46 kg, maintain this weight at least for 2 years. Again try to understand the best diet to maintain 46 kg.
My weight loosing program suggest weight loosing over a long time, stepwise, for example over 6-7 years.
There is not any meaning in loosing weight if not maintained and only burned the most valuable tissues of body.
After putting on 10 kg in just a year if someone maintains her/his weight, for many years, this is still a succsess. Maintaining the same weight is not easy for obesity prone people.
This example of loosing 20 kg is for people who are at a healthy weight, but wants to loose weight to look thinner.
Health risking obesity as occur with some cardiovascular diseases might require 20 kg weight down in just a year. Again, in any obesity, maintaining the weight over 5 years is always a succsess.
Genetically obesity prone people are recognized by their fast weight gaining tendency in a short time.
They put up weight, and put up again each month continuously if they do not calculate what they eat.
eATING flour and fat/oil rich food instead of stopping their appetite, make them more hungry to eat further. Their appetite is increased by flour and fat/oil eating. Genetically obesity prone person is characterized by the ability to put 20 kg in just a 3 months or so. At young ages excess weight might be tolerated better, but when old, after ~age 40 heart and many other body organs will not be able to take care of that excess fat.
Many weight loosing diets are harmfull, because they restricts protein, vegetables and fruits too much to decrease weight in a short time.
Each bad weight loosing diet burns essential tissues of essential body organs, damages body health.
Weight loosing diet is not cheap. Fat-free vegetables, meat is always expensive. Whereas food composed of flour(with some fat) is cheap, because they are cooked/served easily.
wHEN I investigated the food on this century's market, I am rather surprised that some people are still healthy and on their ideal weight. I again underline that if one feels hungry when eating certain foods such as floor, fat/oil; this does not mean that there is something wrong with them, insects might eat everything and feel satisfied. We should recognize the foods that behaves weird in our body when we eat them such as fat/oil, or some sort of flour.
Obesity prone people should cut not only saturated fat amount, but any oil. Science is improving but we unfortunately are not at a point to group all oil/fat as healthy or unhealthy.
Our body knows better to synthesize the best fat from complex carbohydrates. Thus, leaving out fat/oil from diet is the best to maintain low calorie diet. Even the lean meat, skimmed milk will give necessary fat to body. Since science is not at a point to say the best fat(or subgroups of fat such as best Fatty Acids) for body, it is meaningless to cook food with additional oils. Even unsaturated fat/oil is very harmfull to obesity prone people. Liver works better to compose healthy amounts of fat from complex carbohydrates, thus fat/oil should be very low in obese people diet. Even 3% fat intake will be healthy, because a healthy liver converts complex carbohydrates into fat accordingly if body needs.
For a better working brain, liver synthesizes the best composition of fat. Myself, as the owner of a perfectly working brain, I am on a very low fat diet(less than %3 calories from fat) over 30 years, fat-free diet keeps my brain away from contamination with some harmful fatty-acids found in many food oil/fat. I am suggesting cutting down any fat saturated or unsaturated from diet.
One day, probably hundreds year later from now, science will recognize fats chemicalstructures in detail, fatty-acids in detail to give those who has unhealthy liver, but today we should respect the truth that we did not researched fatty-acid enough. I omitted not only saturated but also any unsaturated oil obtained via processing of vegetables(i.e. olive oil, corn oil, canola oil) from my diet. I eat fish, meat, nuts(hazelnut, sunflower seeds, pummpkin seeds etc) to have some necessary fat such as omega-3 fatty acids. But only ~%3 or less calories of my weight loosing diet is from fat. Maybe hundreds years later I would buy some well-studied oil to add my food. Studies show that any excess fat may harm some vital organs regardless of they are saturated or unsaturated.
Science showes that when we eat complex carbohydrates and proteins our body controls correct increase-time and location of fatty acids healtier. When we eat fat/oil, fat from food (Fatty Acids) enters into human cells to detoriate the healthy proportions of body fats. Fat taken by food invades body uncontrollably, untimely, unproportionally. There are hundreds of different fat(fatty acids) in healthy body synthesized from complex carbohydrates and protein(amino acids); when we prepare fatty food, we can not reach such complex diversity of human body fat(Our knowledge maybe will improve thousands years later by Science, today our knowledge is limited unfortunately). Foods are rich only in certain fat, but lacks most important fat kinds/structures of body. Liver and each specific tissue better controls correct fat level when complex carbohydrates, protein are high in diet.
My personal experience with eating fat/oil rich food support that. I do not feel healthy when I eat food rich in fat/oil whether saturated or unsaturated.
To underline the too high amount fat found in foods,
I am giving common available fat amount in a pizza. I eat less than 3% calories from fat in my diet; wheras, below pizza has ~30% fat calories from fat. 10 times more unnecessary fat is in this pizza. 30% fat is too much, unhealthy for obesity prone person.
If every food cooked fat-free on market it would work fine. We would eat nuts, fish etc. to have some necessary fat any time. But, there is no way to remove fat from a pizza if it is cooked with fat/oil.
They cook it with fat and processed flour, because it is easier.
ı GROUPED some food as processed and I do not eat them; they are
table sugar, oil obtained via processing of vegetables(i.e. olive oil, corn oil, canola oil),
flour processed from grains.
I investigated early times of humanity, they did not consume any processed food such as oil, table sugar and flour.
Nowadays, food with flour and oil/fat is most sold food on market, because they are cooked easily, they are not perished easily compared to many healthy foods. They do not smell bad, they can be eated anywhere, they are not healthy but in general they are easy to cook to kill any bacteria.
I know many freshly good cooked meat/vegetable food places shut down their places, because people did not buy their healthy but comparatively expensive food. Such food places can not race with flour/oil rich food selling stores. Average income person can not afford to go healthy food places.
Another fact is that a fat free meat/vegetable meal is hard to cook, one(including me) can not trust any food place to eat them, whereas foods with flour/oil such as pizza are easily cooked and can be trusted, bought safely all over the world.
If you ask me to ban flour, fat/oil I would say 'No'. Because, there are some unfortunate events such as Earthquakes that we need food with long shelf-life, many unhealthy foods may save life under such circumstances. But, we should recognize the some processed food as unhealthy for our normal life.
*there are some traditions using daily starvation over a month each year to increase appetite or to increase turnover rate of some phospholipids/fat or protein structures in body.
**Extreme starvation not only breaks the depot fat; but also, important organ tissues, such as proteins of important cells. Extreme carbohydrate starvation also causes break down of useful protein structures of the body. Some proteins are protected from catabolism only by their carbohydrate moiety. Many unhealthy weight loosing diets which cause extreme weight loss over a short time; or, omit required carbohydrates(such as vegetables) from diet causes breakdown of functional/required proteins from vital organs in body and increase appetite further. Carbohydrate moieties are essential to protect human body structural lipids(i.e. cell membrane phospholipids). Extreme carbohydrate deprivation, or loosing extreme weight over a short time, rather than burning adipose tissue fat, burns the structural important lipids of body.
***Companies that explains food content on packets can not be collaquial legally. They are required to label vegetables as Carbohydrate. They are not permitted to write Carbs etc. We should consider everything to choose best words/language to group foods.
P.S: Treatment of obesity ideally include a combination of calorie-calculated diet and exercise. However, many people for varying reasons are not able to do exercise. Exercise is a healthy solution for weight reduction/maintanence in obesity or type 2 Diabetes. It is better if exercise accompanies to any calorie calculated diet. Exercise of body muscles should be encouraged for any disease.
if someone is not able to increase exercise time, calorie calculation, DIET ARRANGEMENT will help to reduce and maintain weight regardless of an increase in energy expenditure.
- If you are gaining weight easily in a short time, you are probably genetically obesity prone person
- If you feel hungry after eating food with fat(including saturated and unsaturated fat), you should be on a low-fat diet(less than 3% of calories from fat)
- That 'saturated fat is unhealthy but unsaturated fat is healthy' is an incomplete misleading assumption. Eating too much unsaturated fat is harmful, increases appetite, causes obesity or increases the risk for type 2 diabetes.
- This post is strongly suggesting not only to cut saturated fat but also, unsaturated fat in diet.
- Small amount of fat found in nuts, fish, meat will be enough to keep us healthy when on calorie calculated diet.
- If you feel hungry after eating food with flour(obtained from processed grains), you should be on a flour-free diet. Do not eat food with flour.
- Do not consume table sugar if you are obese
- Eat large amount of vegetables such as green vegetables, aubergine.
- Eat fresh fruits every day in moderate amounts.
- Eat high amount of proteins such as meat.
- Cooking style is important to digest healthier carbohydrates from food, from vegetables.
- That someone lost weight does not mean any succsess, maintain weight is the succsess. You should not ask only to lose weight but also maintain your weight if you seek help from a health place/center/hospital. Meaning that weight loosing programs can not be for a short time, should cover at least for 5 years. Fast weight loosing diets are harmfull to health.
Today I have read a blog by someone who is experimenting with not eating wheat for some weeks.
I believe it is a good idea to try leave out grains to see if they do something bad.
Why are grains bad? Is it because the way the grains are processed?
Is it because some pesticides contaminate them?
Is it because their vitamins are lost till the time we eat them,
in reality processed any grain is stale. We need to investigate this.
Only one person hardly could experiment all these questions on her/his body.
''The other point of the blogger is that she/he thinks that if she/he can eat less carbohydrates over her/his lifetime, he/she'll be doing her/himself a huge favor. ''
It seems she/he does need to learn what 'carbohydrates' means before she/he makes any blame on carbohydrates. Fruits, vegetables, grains are all mainly composed of carbohydrates. Vegetables are complex carbohydrates and are a must in our diet.
Whole grains are not the same as its processed product, namely white colored flour. Many food, bread are composed of flour. Food composed of flour in general is not a good food for me to eat when on a weight loosing diet, since flour increase appetitie.
Not all breads are the same, for example,
Swedish hard/crispbread(traditional fat-free fiber rich whole-grain bread) is a good food for me. It is very well cooked, crunchy and tasty.
Puffed grains(fat-free) do not increase appetite in contrast to grain's white flour.
After chemistry domination in current century, to describe food we need a better language***. I noticed that even distinguished newspapers are incorrect to employ Carbohydrate word.
I am also against to confuse minds with detailed exact Chemistry formulas/words, but Carbohydrates is not the detailed word to group pizza, white bread, table sugar, flour containing food.
Instead of saying 'leave out carbohydrates', we should say 'to loose weight, it is a good idea to omit flour and table sugar containing foods from diet'. Languages are useful when communicates the idea, many people who writes on food are nothing but a simple word processor machine. Another word that could mislead is 'Fast Food'. Fast Food is not a goodword to group unhealthy food anylonger.
Unfortunately, we do not know how cooking would change the vegetable carbohydrates.
We human are all different in the way we digest carbohydrates. Some of us do not have some enzymes to break down the complex carbohydrates found in food. (Most of the times there is nothing wrong with that, we do not need all the carbohydrate catabolic enzymes found in our genes to be able to eat anything as disgusting cockroach could do ).
Correct cooking styles helps to bring out the absorbable healthy compounds in food for each individual.
Dry, broiled, fried broccoli is not the same with boiled broccoli; if one loves to fried vegetables taste there is nothing wrong with that, but, to get the fried vegetables taste is hard to reach without using oil/fat.
It is very possible that boiling does not bring out some useful small components as barbecuing.
I am on a high protein, high vegetable/fruit, fat free, calorie calculated diet; but I always cook the vegetables in a style (without using fat/oil) so that they taste as they were fried in oil/fat. I do not like vegetables when they loose all their minerals during boiling in large amounts of water.
Barbecuing gives similar caramelization taste as frying in oil do.
Caremelization procedure in cooking of foods changes the sucrose into fructose and glucose which affects its absorption in intestines; and, also makes other unknown changes in food.
I use microwave to have fried vegetable taste; but, it is not easy, the microwave oven needs to be cleaned every other day, a time wasting work for me. I live in a highrised building and my kitchen is not good for all cooking styles. Aubergine, which is my favorite vegetable, when boiled I can not eat it, it tastes awfull; but, if I eat 1 kg(wet weight) microwaved aubergine each day, I can easily maintain my low weight(about 50 kg; ideal for my age/length). Cooking well changes its composition in a better way. I eat vegetables with fat-free meat/protein. If I want to loose to weight I eat more and more vegetables. When I get up in the morning I do not wait to feel very hungry to eat my vegetable meal, I eat vegetable meal when slightly hungry, it prevents to feel extreme hunger.
In future there will be more scientific methods to compare cooking styles of carbohydrates, but today we at least have our taste to consider.
Today we are unlucky because fresh food with high protein, vegetables/fruits is not cheap. If you are a student or a full-time worker you will not have time to cook fat-free foods tasting as wished. But, I do not like artificial food additives even though they might taste as the food i like.
Many times we do not respect our body needs, we incorrectly blame our metabolism if we can not survive on cheap foods as insects could do.
An ideal human metabolism engineering model is hard to do, I personally never would compromise on my perfect protein and fat metabolism which is a must for brain function.
Anyway, we human already put into trash many genes, for example, we human do not synthesize vitamin C.
We human definetely do not need to have all the genes an insect has.
We human feel cold in winter, the solution is not to change our genes to animals; but, to built warm buildings to live in.
Many obese people believe that their genes are wrong; yes, on some cases the problem is a genetic disease, but most obese people (including most mortal obesities) are not obese because they have a genetic problem or their appetite is too much, but starting from childhood they eated wrong, cheap food, or they starved their body inappropriately** to increase their appetite further (Extreme starvation might activate some 'Lipases' to create hunger signalling molecules further in body*).
That some insects live healthy on some unhealthy foods should not be a model for an ideal human metabolism.
Human brain most needs fat synthesis and protein(amino acid) metabolism. That all the carbohydrate we eat can be metabolised to make body fatter is not a bad sign for genetics of fat metabolism.
Loosing weight is not the most difficult part, succsess of a diet, but keeping the ideal weight for years is important. Maintaining weight should be taken as a serious project, and one should not give up calorie calculation after loosing weight. Yes, some people do not calculate what they eat to maintain their weight, but all bodies are not same. For example, myself, I calculate calories of any food for at least 30 years, not to loose my weight, but to maintain my weight about/under 50kg.
I believe that despite the fact I am only ~50kg, I do not have any different genes from who weights more than 300 kg. My appetite is controlled by my well designed diet. As a matter of fact I believe that having a good appetite is a sign of good health.
My advise to whom wants to loose weight is that they should never try to reach their ideal weight immediately.
For example, if you are 66 kg and have ideal weight of 46 kg, you should not loose all 20 kg in a year.
At first you should loose 10 kg in a year, then
stay at 56 kg for 2 years(Over two years prove that you are good to maintain your weight, that you somehow understood the diet that maintains 56 kg), and following year (The third year of the diet program) loose additional 10 kg,
when reached 46 kg, maintain this weight at least for 2 years. Again try to understand the best diet to maintain 46 kg.
My weight loosing program suggest weight loosing over a long time, stepwise, for example over 6-7 years.
There is not any meaning in loosing weight if not maintained and only burned the most valuable tissues of body.
After putting on 10 kg in just a year if someone maintains her/his weight, for many years, this is still a succsess. Maintaining the same weight is not easy for obesity prone people.
This example of loosing 20 kg is for people who are at a healthy weight, but wants to loose weight to look thinner.
Health risking obesity as occur with some cardiovascular diseases might require 20 kg weight down in just a year. Again, in any obesity, maintaining the weight over 5 years is always a succsess.
Genetically obesity prone people are recognized by their fast weight gaining tendency in a short time.
They put up weight, and put up again each month continuously if they do not calculate what they eat.
eATING flour and fat/oil rich food instead of stopping their appetite, make them more hungry to eat further. Their appetite is increased by flour and fat/oil eating. Genetically obesity prone person is characterized by the ability to put 20 kg in just a 3 months or so. At young ages excess weight might be tolerated better, but when old, after ~age 40 heart and many other body organs will not be able to take care of that excess fat.
Many weight loosing diets are harmfull, because they restricts protein, vegetables and fruits too much to decrease weight in a short time.
Each bad weight loosing diet burns essential tissues of essential body organs, damages body health.
Weight loosing diet is not cheap. Fat-free vegetables, meat is always expensive. Whereas food composed of flour(with some fat) is cheap, because they are cooked/served easily.
wHEN I investigated the food on this century's market, I am rather surprised that some people are still healthy and on their ideal weight. I again underline that if one feels hungry when eating certain foods such as floor, fat/oil; this does not mean that there is something wrong with them, insects might eat everything and feel satisfied. We should recognize the foods that behaves weird in our body when we eat them such as fat/oil, or some sort of flour.
Obesity prone people should cut not only saturated fat amount, but any oil. Science is improving but we unfortunately are not at a point to group all oil/fat as healthy or unhealthy.
Our body knows better to synthesize the best fat from complex carbohydrates. Thus, leaving out fat/oil from diet is the best to maintain low calorie diet. Even the lean meat, skimmed milk will give necessary fat to body. Since science is not at a point to say the best fat(or subgroups of fat such as best Fatty Acids) for body, it is meaningless to cook food with additional oils. Even unsaturated fat/oil is very harmfull to obesity prone people. Liver works better to compose healthy amounts of fat from complex carbohydrates, thus fat/oil should be very low in obese people diet. Even 3% fat intake will be healthy, because a healthy liver converts complex carbohydrates into fat accordingly if body needs.
For a better working brain, liver synthesizes the best composition of fat. Myself, as the owner of a perfectly working brain, I am on a very low fat diet(less than %3 calories from fat) over 30 years, fat-free diet keeps my brain away from contamination with some harmful fatty-acids found in many food oil/fat. I am suggesting cutting down any fat saturated or unsaturated from diet.
One day, probably hundreds year later from now, science will recognize fats chemicalstructures in detail, fatty-acids in detail to give those who has unhealthy liver, but today we should respect the truth that we did not researched fatty-acid enough. I omitted not only saturated but also any unsaturated oil obtained via processing of vegetables(i.e. olive oil, corn oil, canola oil) from my diet. I eat fish, meat, nuts(hazelnut, sunflower seeds, pummpkin seeds etc) to have some necessary fat such as omega-3 fatty acids. But only ~%3 or less calories of my weight loosing diet is from fat. Maybe hundreds years later I would buy some well-studied oil to add my food. Studies show that any excess fat may harm some vital organs regardless of they are saturated or unsaturated.
Science showes that when we eat complex carbohydrates and proteins our body controls correct increase-time and location of fatty acids healtier. When we eat fat/oil, fat from food (Fatty Acids) enters into human cells to detoriate the healthy proportions of body fats. Fat taken by food invades body uncontrollably, untimely, unproportionally. There are hundreds of different fat(fatty acids) in healthy body synthesized from complex carbohydrates and protein(amino acids); when we prepare fatty food, we can not reach such complex diversity of human body fat(Our knowledge maybe will improve thousands years later by Science, today our knowledge is limited unfortunately). Foods are rich only in certain fat, but lacks most important fat kinds/structures of body. Liver and each specific tissue better controls correct fat level when complex carbohydrates, protein are high in diet.
My personal experience with eating fat/oil rich food support that. I do not feel healthy when I eat food rich in fat/oil whether saturated or unsaturated.
To underline the too high amount fat found in foods,
I am giving common available fat amount in a pizza. I eat less than 3% calories from fat in my diet; wheras, below pizza has ~30% fat calories from fat. 10 times more unnecessary fat is in this pizza. 30% fat is too much, unhealthy for obesity prone person.
They cook it with fat and processed flour, because it is easier.
ı GROUPED some food as processed and I do not eat them; they are
table sugar, oil obtained via processing of vegetables(i.e. olive oil, corn oil, canola oil),
flour processed from grains.
I investigated early times of humanity, they did not consume any processed food such as oil, table sugar and flour.
Nowadays, food with flour and oil/fat is most sold food on market, because they are cooked easily, they are not perished easily compared to many healthy foods. They do not smell bad, they can be eated anywhere, they are not healthy but in general they are easy to cook to kill any bacteria.
I know many freshly good cooked meat/vegetable food places shut down their places, because people did not buy their healthy but comparatively expensive food. Such food places can not race with flour/oil rich food selling stores. Average income person can not afford to go healthy food places.
Another fact is that a fat free meat/vegetable meal is hard to cook, one(including me) can not trust any food place to eat them, whereas foods with flour/oil such as pizza are easily cooked and can be trusted, bought safely all over the world.
If you ask me to ban flour, fat/oil I would say 'No'. Because, there are some unfortunate events such as Earthquakes that we need food with long shelf-life, many unhealthy foods may save life under such circumstances. But, we should recognize the some processed food as unhealthy for our normal life.
*there are some traditions using daily starvation over a month each year to increase appetite or to increase turnover rate of some phospholipids/fat or protein structures in body.
**Extreme starvation not only breaks the depot fat; but also, important organ tissues, such as proteins of important cells. Extreme carbohydrate starvation also causes break down of useful protein structures of the body. Some proteins are protected from catabolism only by their carbohydrate moiety. Many unhealthy weight loosing diets which cause extreme weight loss over a short time; or, omit required carbohydrates(such as vegetables) from diet causes breakdown of functional/required proteins from vital organs in body and increase appetite further. Carbohydrate moieties are essential to protect human body structural lipids(i.e. cell membrane phospholipids). Extreme carbohydrate deprivation, or loosing extreme weight over a short time, rather than burning adipose tissue fat, burns the structural important lipids of body.
***Companies that explains food content on packets can not be collaquial legally. They are required to label vegetables as Carbohydrate. They are not permitted to write Carbs etc. We should consider everything to choose best words/language to group foods.
P.S: Treatment of obesity ideally include a combination of calorie-calculated diet and exercise. However, many people for varying reasons are not able to do exercise. Exercise is a healthy solution for weight reduction/maintanence in obesity or type 2 Diabetes. It is better if exercise accompanies to any calorie calculated diet. Exercise of body muscles should be encouraged for any disease.
if someone is not able to increase exercise time, calorie calculation, DIET ARRANGEMENT will help to reduce and maintain weight regardless of an increase in energy expenditure.
However, many injured sportsmen gain too much weight during their injury time. Thus, they need to learn to calculate the calories in their food.
Thursday, June 16, 2011
Healthy food can not be afforded more than 85 percent of people in world including well developed countries.
wE HUMAN developed ourselves to a better civilized level. We learned what is healthy, what is good, However, almost 80 percent of us still eat very bad. The reason is: We do not have enough money to buy healthy foods.
Even in the top countries of the world, only a small percent of people afford to buy healthy foods. Starting from the childhood we eat very bad, because our life style is hard on us. We go to schools and there we can not buy healthy food. Education takes a huge time of us starting from the very early age. World is competitive and instead of cooking we eat bad food to spare time for our education.
The feeling of hunger, appetite most of the times interpreted as a bad unnecessary feeling. If we burn our tissues it hurts, it gives pain, even if we block pain the damage on the tissue will stay.
Hunger feeling is similar to pain, it just tells that some of our tissues are deprived of what we need.
Also the volume of the food important, food also required to stretch or stomach, our intestines. High volume of food helps stretching exercise of our digestive sytem. It is not researched yet, but, probably some sort of vegetable complex carbohydrates in intestine binds to water and fills/stretches intestines keeps bowel muscles working better.
There are dried vegetables on market claiming that they are good to loose fat; I believe dried vegetables may have some complex carbohyrates but they loose some vitamins, cofactors on shelf, they are not fresh to give exact benefit.
Many obese people are obese not because they just have a strong feeling to eat, but because their food lacks what their body needs for its health. To loose weight can not be done without eating enough protein, vitamins, fresh fruits, vegetables etc.
Some people will not be obese, but will be vulnerable some other diseases. Normalweight is not a prove of healthy eating.
I am less that 50 kgs at my ideal weight, but to maintain my weight rather than skipping meals I need to spend a lot of time on cooking healthy foods. I need to eat freshly cooked fresh vegetables every day, but such fat free food is expensive. If I skip eating vegetable, that means my hunger feeling will start, I will eat bad food towards weight gain.
But, fresh cooked vegetables are not sold everywhere at an affordable price. I searched what people eat through market sold foods, It seems 90 percent of people can not afford to buy healthy foods. Vegetables are not expensive, but freshly cooked vegetables or fat-free red meat are expensive. In future we need to make arrangements to match each individual needs. I am a 50 kg female and I should not exceed 1500 Calories a day, I need to keep the volume of my foods high, I need to take enough vitamins such as Vitamin C, consumable minerals (iron, Potassium, Calcium, Magnesium, phosphate ...), I never should decrease my protein intake.
Per week, I eat/consume approximately
10 kg fresh fruits,
1 kg fish,
5 kg vegetables (i.e., green beans, spinach, kale, eggplant, leek, cucumber, celery, tomato, peppers, corn, pumpkin, mushrooms, onion ),
4 kg red meat (wet weight),
50 gr nuts.
My mother forlong years cooked my fat-free meals when I was a student, postgaraduate student, but now I can not afford to hire a cook and I cook all foods I eat. I do not like cooking but for my health Ineed to.
Cooking above ingredients takes a lot of my time.
However, I am glad to be educated tolearn that it is not the volume of the food but the fat amount that makes its calories higher. When I was 12 years old, I was not educated to be able to calculate Calories to keep the volume of foods high, but now I am happy I can do that by our current knowledge. I love cucumbers and tomatoes, but when I was 12 I though eating 2 kg tomatoes and cucumber each day will make me fatter, now I know that their calories are very low and I can eat 1KG CUCUMBER AND TOMATOEs each day. They maintain my body minerals at a healthy level, they have healthy water, and they have high volume to fill my stomach.
Vegetables loose their volume when cooked, but when in intestine they bind to water and swell again to fill intestine lumen. I noticed that my intestines/colon is healthier if I eat aubergine. My body is healthier when I eat green beans.
Vegetables are my favorite foods to loose or maintain weight for low calorie diets.
Although we humans learned a lot things about food, we do not know exactly why cucumber is good. I believe aubergine and cucumber has alkalizing effect. Although grapefruit is my favorite healthy food, it has acidifying effect. I eat all for a balance. This issue was not my primary concern on food when I was young, but at 50 years old, my stomach, body does not tolerate acidic foods as I used to.
If I am on a diet to loose weight, this does not mean to me that I will feel hunger and I will stop eating, contrary if I am on my weight loosing program I eat as much vegetables as to stop my hunger feeling. It is very important to have aubergines in large amounts in my refrigerator. Sometimes I eat 2 kg of aubergine or more per day during weight loosing. In general this satisfies my hunger feeling, if NOT, I am allowed to eat even 3 kg of aubergine a day. Aubergine can be replaced by green beans, kale or by other vegetables, green vegetables, I am also allowed to eat as much as cucumber I want. I am not allowed to increase the amount of everything, this is only for vegetables.
In this country aubergine, green beans and green peppers are found fresh and cheap on market.
Why aubergine keeps me good during weight loose I am not sure, it is also possible that aubergine has oxalic acid and it has some effects.
My rule is simple.
Are you hungry, then eat any vegetable you like as much as you want.
Just eating cucumber does not keep me well. Cooked vegetables are essential in my diet.
I never skip eating fat-free red meat or fixed amount of fish during weight loosing, but I am not allowed to increase the amount of protein sources during weight loosing.
I never skip eating my fruit meals but I am not allowed to increase fruit amounts per week. I do weekly shopping each week, since I like fruits sometimes it happens that I eat more fruits one day and I finish fruits less than a week, then I eat tomatoes and cucumber but do not buy fruits. Fruits are very healthy but their calories is not low as compared to tomatoes or cucumber.
My weight loose program never aims to loose weight more than 500 gr per week(2 kg a month ). Fast weight loosing programs are hazardous to our health.
I know that knowing all this information is not enough to loose weight. When I was 20, I was educated to calculate the calories, I had a car to drive to healthy cooked food selling places, but my university had a intense program and I did not have enough time to spend on eating. The food places next to my studying/working places either did not sell the food I need or they did but I could not afford to pay 20$ per meal.
Eating fat will increase our appetite
When I eat fatty food rather than feeling satisfied I feel more hungry within an hour. Current knowledge in science support the idea that Fatty Acids(Fat ) is a signal molecule of hunger.
During fasting, some structures of our body called Lipases, break down the stored fat and increase fatty acids in circulation. Although Fat has more calories than proteins, since fatty acids signal hunger to some sensitive tissues, eating fat makes me hungry.
I know THAT not all people feel the same, but probably their muscles are different from mine. Maybe their muscles immediately take and use fatty acids from blood and immediately decreases fatty acids in blood, whereas my muscles during rest, at basal state, do not consume much fat/fatty acids ONLY USE fatty acids during exercise. When I eat fat it goes to my fat tissue rather than muscle, this is not wrong, it is healthy.
Our genes decides where to use fat we eat. If muscle or or fat tissue(adipocytes) do not take fatty acids from blood then diseases occur, blood vessels becomes damaged from exess amount of fat. Our adipocytes protects our blood vessels by taking excess amount of fat from blood, fat in fat tissue(adipocytes) is not bad, but fat in blood vessels is harmfull.
When we exercise muscle consumes the fat from blood.
Even if we do not eat any fat, our body will still have fat by converting complex carbohydrates into fat, however the processing complex carbohydrates will be slow and no sudden increases in fatty acids level will occur in blood. Slow increases in blood fatty acids level will be tolerated better by tissues.
Not all carbohydrates are good. fOR EXAMPLE table sugar is not a complex carbohdrate, table sugar is not good for body health.
When we eat fat rich foods (~ more than 10% of calories ), Liver can not control of making right amount of HDL(lipoproteins); if we eat complex carbohydrates, Liver synthesize correct proportional amount of fat and its carrying structures.
Consuming high amount of fat harm our health
When we eat complex carbohydrates(vegetables are complex carbohydrates), complex carbohydrates are absorbed from intestine and goes to liver. Liver converts most of such carbohydrates into fat and releases Liver synthesized fatty acids into blood, liver synthesized fatty acid are either consumed by muscle during eercise or stored in fat tissue. The advantage of eating complex carbohydrates rather than fat is that blood fatty acid levels are better regulated by the active role of Liver.
Man are more lucky than women to consume fat because they have more muscle to consume fatty acids, in women there are not that much of muscle and fat goes to adipocyte tissue. We want that fatty acids go adipocyte and stored there protecting blood vessels from excess fat.
Excess fat calcifies in blood vessels and causes hypertension, health problems. Body deals with fatty acids when Liver synthesize them slowly from complex carbohydrates.
The right amount of fat to eat changes by exercise, by weight, age; however, specially during weight loosing diets, it is better decreasing fat intake further.
Eat very low-fat.
The recommended intake for fat is 5 to 15 percent of a day’s calories. In a 2,000-calorie-a-day diet, that means about 5 to 15 grams. There are dietary requirements for linolenic acid, linolenic acid or some unknown/other fatty acids which are found in grass-fed beef, fish, nuts, and oils. However, fat intake should never be higher than 10 percent during a low-calorie diet. When on a low calorie diet, the amount of fat intake can be reduced even more, down to 2 percent. Decreasing the fat calories will allow eating enough protein and more complex carbohydrates.
Even in the top countries of the world, only a small percent of people afford to buy healthy foods. Starting from the childhood we eat very bad, because our life style is hard on us. We go to schools and there we can not buy healthy food. Education takes a huge time of us starting from the very early age. World is competitive and instead of cooking we eat bad food to spare time for our education.
The feeling of hunger, appetite most of the times interpreted as a bad unnecessary feeling. If we burn our tissues it hurts, it gives pain, even if we block pain the damage on the tissue will stay.
Hunger feeling is similar to pain, it just tells that some of our tissues are deprived of what we need.
Also the volume of the food important, food also required to stretch or stomach, our intestines. High volume of food helps stretching exercise of our digestive sytem. It is not researched yet, but, probably some sort of vegetable complex carbohydrates in intestine binds to water and fills/stretches intestines keeps bowel muscles working better.
There are dried vegetables on market claiming that they are good to loose fat; I believe dried vegetables may have some complex carbohyrates but they loose some vitamins, cofactors on shelf, they are not fresh to give exact benefit.
Many obese people are obese not because they just have a strong feeling to eat, but because their food lacks what their body needs for its health. To loose weight can not be done without eating enough protein, vitamins, fresh fruits, vegetables etc.
Some people will not be obese, but will be vulnerable some other diseases. Normalweight is not a prove of healthy eating.
I am less that 50 kgs at my ideal weight, but to maintain my weight rather than skipping meals I need to spend a lot of time on cooking healthy foods. I need to eat freshly cooked fresh vegetables every day, but such fat free food is expensive. If I skip eating vegetable, that means my hunger feeling will start, I will eat bad food towards weight gain.
But, fresh cooked vegetables are not sold everywhere at an affordable price. I searched what people eat through market sold foods, It seems 90 percent of people can not afford to buy healthy foods. Vegetables are not expensive, but freshly cooked vegetables or fat-free red meat are expensive. In future we need to make arrangements to match each individual needs. I am a 50 kg female and I should not exceed 1500 Calories a day, I need to keep the volume of my foods high, I need to take enough vitamins such as Vitamin C, consumable minerals (iron, Potassium, Calcium, Magnesium, phosphate ...), I never should decrease my protein intake.
Per week, I eat/consume approximately
10 kg fresh fruits,
1 kg fish,
5 kg vegetables (i.e., green beans, spinach, kale, eggplant, leek, cucumber, celery, tomato, peppers, corn, pumpkin, mushrooms, onion ),
4 kg red meat (wet weight),
50 gr nuts.
My mother forlong years cooked my fat-free meals when I was a student, postgaraduate student, but now I can not afford to hire a cook and I cook all foods I eat. I do not like cooking but for my health Ineed to.
Cooking above ingredients takes a lot of my time.
However, I am glad to be educated tolearn that it is not the volume of the food but the fat amount that makes its calories higher. When I was 12 years old, I was not educated to be able to calculate Calories to keep the volume of foods high, but now I am happy I can do that by our current knowledge. I love cucumbers and tomatoes, but when I was 12 I though eating 2 kg tomatoes and cucumber each day will make me fatter, now I know that their calories are very low and I can eat 1KG CUCUMBER AND TOMATOEs each day. They maintain my body minerals at a healthy level, they have healthy water, and they have high volume to fill my stomach.
Vegetables loose their volume when cooked, but when in intestine they bind to water and swell again to fill intestine lumen. I noticed that my intestines/colon is healthier if I eat aubergine. My body is healthier when I eat green beans.
Vegetables are my favorite foods to loose or maintain weight for low calorie diets.
Although we humans learned a lot things about food, we do not know exactly why cucumber is good. I believe aubergine and cucumber has alkalizing effect. Although grapefruit is my favorite healthy food, it has acidifying effect. I eat all for a balance. This issue was not my primary concern on food when I was young, but at 50 years old, my stomach, body does not tolerate acidic foods as I used to.
If I am on a diet to loose weight, this does not mean to me that I will feel hunger and I will stop eating, contrary if I am on my weight loosing program I eat as much vegetables as to stop my hunger feeling. It is very important to have aubergines in large amounts in my refrigerator. Sometimes I eat 2 kg of aubergine or more per day during weight loosing. In general this satisfies my hunger feeling, if NOT, I am allowed to eat even 3 kg of aubergine a day. Aubergine can be replaced by green beans, kale or by other vegetables, green vegetables, I am also allowed to eat as much as cucumber I want. I am not allowed to increase the amount of everything, this is only for vegetables.
In this country aubergine, green beans and green peppers are found fresh and cheap on market.
Why aubergine keeps me good during weight loose I am not sure, it is also possible that aubergine has oxalic acid and it has some effects.
My rule is simple.
Are you hungry, then eat any vegetable you like as much as you want.
Just eating cucumber does not keep me well. Cooked vegetables are essential in my diet.
I never skip eating fat-free red meat or fixed amount of fish during weight loosing, but I am not allowed to increase the amount of protein sources during weight loosing.
I never skip eating my fruit meals but I am not allowed to increase fruit amounts per week. I do weekly shopping each week, since I like fruits sometimes it happens that I eat more fruits one day and I finish fruits less than a week, then I eat tomatoes and cucumber but do not buy fruits. Fruits are very healthy but their calories is not low as compared to tomatoes or cucumber.
My weight loose program never aims to loose weight more than 500 gr per week(2 kg a month ). Fast weight loosing programs are hazardous to our health.
I know that knowing all this information is not enough to loose weight. When I was 20, I was educated to calculate the calories, I had a car to drive to healthy cooked food selling places, but my university had a intense program and I did not have enough time to spend on eating. The food places next to my studying/working places either did not sell the food I need or they did but I could not afford to pay 20$ per meal.
Eating fat will increase our appetite
When I eat fatty food rather than feeling satisfied I feel more hungry within an hour. Current knowledge in science support the idea that Fatty Acids(Fat ) is a signal molecule of hunger.
During fasting, some structures of our body called Lipases, break down the stored fat and increase fatty acids in circulation. Although Fat has more calories than proteins, since fatty acids signal hunger to some sensitive tissues, eating fat makes me hungry.
I know THAT not all people feel the same, but probably their muscles are different from mine. Maybe their muscles immediately take and use fatty acids from blood and immediately decreases fatty acids in blood, whereas my muscles during rest, at basal state, do not consume much fat/fatty acids ONLY USE fatty acids during exercise. When I eat fat it goes to my fat tissue rather than muscle, this is not wrong, it is healthy.
Our genes decides where to use fat we eat. If muscle or or fat tissue(adipocytes) do not take fatty acids from blood then diseases occur, blood vessels becomes damaged from exess amount of fat. Our adipocytes protects our blood vessels by taking excess amount of fat from blood, fat in fat tissue(adipocytes) is not bad, but fat in blood vessels is harmfull.
When we exercise muscle consumes the fat from blood.
Even if we do not eat any fat, our body will still have fat by converting complex carbohydrates into fat, however the processing complex carbohydrates will be slow and no sudden increases in fatty acids level will occur in blood. Slow increases in blood fatty acids level will be tolerated better by tissues.
Not all carbohydrates are good. fOR EXAMPLE table sugar is not a complex carbohdrate, table sugar is not good for body health.
When we eat fat rich foods (~ more than 10% of calories ), Liver can not control of making right amount of HDL(lipoproteins); if we eat complex carbohydrates, Liver synthesize correct proportional amount of fat and its carrying structures.
Consuming high amount of fat harm our health
When we eat complex carbohydrates(vegetables are complex carbohydrates), complex carbohydrates are absorbed from intestine and goes to liver. Liver converts most of such carbohydrates into fat and releases Liver synthesized fatty acids into blood, liver synthesized fatty acid are either consumed by muscle during eercise or stored in fat tissue. The advantage of eating complex carbohydrates rather than fat is that blood fatty acid levels are better regulated by the active role of Liver.
Man are more lucky than women to consume fat because they have more muscle to consume fatty acids, in women there are not that much of muscle and fat goes to adipocyte tissue. We want that fatty acids go adipocyte and stored there protecting blood vessels from excess fat.
Excess fat calcifies in blood vessels and causes hypertension, health problems. Body deals with fatty acids when Liver synthesize them slowly from complex carbohydrates.
The right amount of fat to eat changes by exercise, by weight, age; however, specially during weight loosing diets, it is better decreasing fat intake further.
Eat very low-fat.
The recommended intake for fat is 5 to 15 percent of a day’s calories. In a 2,000-calorie-a-day diet, that means about 5 to 15 grams. There are dietary requirements for linolenic acid, linolenic acid or some unknown/other fatty acids which are found in grass-fed beef, fish, nuts, and oils. However, fat intake should never be higher than 10 percent during a low-calorie diet. When on a low calorie diet, the amount of fat intake can be reduced even more, down to 2 percent. Decreasing the fat calories will allow eating enough protein and more complex carbohydrates.
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