Fats in Portion control
Fats in portion control for weight loss are very important
to understand as it is one of the complicated topics of portion control.
However, I will try making it as much simpler as possible and also would give a
portion control chart for fats which you can follow for weight loss.
Fats are important macro nutrients and are essential for
several bodily functions for example it helps in absorption of soluble vitamins
like vitamin A, E and K, it also helps us as a cushion to the body which is
good for brain. However, high fat intake can lead to cholesterol, heart problem
and weight gain issues, as it gets clogged in body and leads to heart attacks
and strokes.
photo courtesy: google
What type of Fats?
There are two types of fat HDL and LDL which in common
language can be said as good fats (HDL) and bad fats (LDL) now why healthy fats
are good for weight loss? The answer to this is take good fats (HDL) as a
vehicle, which goes in the arteries and collects cholesterol to the liver for
metabolizing it. On the other side which fats are bad for weight loss? LDL is
bad for weight loss, take it as a vehicle which collects cholesterol and
deposits it on the sides of arteries.
This is further divided into saturated fats and unsaturated
fats, where saturated fats are high in LDL for example butter, cream and animal
fat etc. However, there is an exception of coconut and palm oil but researches
have not yet proved if both are unsaturated fats yet. Meanwhile unsaturated
fats are high in HDL which is further divided into two types: mono and poly.
Monounsaturated fat increases good cholesterol and at the
same time lower bad cholesterol. On the other hand polyunsaturated fat brings
both good and bad cholesterol down, therefore, monounsaturated fat is better
than poly and can be found in olive oil, rape seed oil and nuts. While polyunsaturated fats can be found in sunflower oil, soya oil, corn oil pine ,walnut
and sesame oil etc.
Lastly in fats we would discuss about omega 3 which are essential
fatty acids and should be consumed once a week by eating oily fish for heart
health. However, if you do not like the taste of it start taking supplements
containing EPH and DHA.
This covers the fats, below is a portion control chart for
fat intake for weight loss which tells us how much fat should be taken in one portion. You have to
consume two such portions in one day.
Up next: Treats.
FOOD NAME
|
QUANTITY
|
Cooking oil
|
1 teaspoon
|
Butter
|
1 teaspoon
|
Ghee
|
1 teaspoon
|
Margarine
|
1 teaspoon
|
Peanut butter
|
1 teaspoon
|
Poppy seeds uncooked
|
1 teaspoon
|
Cream
|
2 tablespoon
|
Olive oil spread
|
1 teaspoon
|
Coconut flour
|
2 tablespoon
|
Nuts
|
1 tablespoon
|
It is so informative!!! I love it and will now keep that in mind when I cook! Thanks a lot
ReplyDeleteThis ia quite helpful! Will implement it
ReplyDeleteI've been trying to eat more healthy fats. My family loves eating fish and chicken.
ReplyDeleteI have been adding more fat to my diet in the last couple years. Ghee is pretty good in keto coffee.
ReplyDeletevery informative. i've looking to add more fats to my diet to gain weight
ReplyDeleteThank you for calling out some of the benefits of good fats. I feel like fat gets a bad rap all the time!
ReplyDeleteThanks for the helpful information! Great post!
ReplyDeleteYeah, you are right. Experts generally recommend to take keto-diet which is composed of healthy fats & low carbs. Btw, thanks for sharing!
ReplyDeleteGreat post to maintain a good health.
ReplyDeleteI have heard the different tips of fats before in health class but never thought about how to use in potion sizes. Nice to know!
ReplyDeleteThis is so nice and very informative now I have an idea about the types of fats thanks to this!
ReplyDeleteThanks for this post. It is informative to know what fats are good for health.
ReplyDeleteLove how informative this post is. It's good to remember that fats is not always bad. :)
ReplyDeleteBeing borderline diabetic and having a heart condition, I've definitey struggled to get a good understanding of this, but I know it's important. Thanks for making it clearer to understand! Great post!
ReplyDeleteinformative indeed! worth to share among others! thanks!
ReplyDeleteThank you so much for the information!
ReplyDeleteThis is really informative and helpful for us. It is good to know what fats that good to our health. Thanks!
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