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2nd September 2008
How Fats Can Affect Your
Weight Loss Program Success
By Cliff Baker
Before engaging in a
weight loss program you should be armed with the knowledge of the different
types of fat. The most unsuspecting foods can contain large amounts of fat and
can actually suspend your weight loss program success. Knowing what type of fat
is actually in the food you’re eating can greatly promote success.
- Saturated fat
- Unsaturated fat
- Hydrogenated fat
- Trans fatty Acids
Saturated Fat
The source of saturated
fat is found mostly in foods from animals. Certain plants can also be the
source of saturated fats. Saturated fat sources from animals include beef, beef
fat, veal, lamb, pork, lard, poultry fat, butter, cream, milk, cheeses and dairy
products made from whole milk. Plants that contain saturated fat are coconut,
coconut oil, cocoa butter, palm oil and palm kernel oil. Saturated fats are
sticky fats; the cells stick to each other and can adhere to blood vessel walls
producing blockages if the amount in a diet is over recommended limits. Foods
that contain saturated fats can contain dietary cholesterol which can suspend
your weight loss as well as contribute to high blood pressure. If the amounts of
saturated fat in a diet are regulated they can fulfill essential functions
toward good health.
Unsaturated Fat
Unsaturated fats in a
diet can actually help to lower blood pressure and cholesterol levels which in
turn will help promote your weight loss program results. This type of fat comes
in two varieties: monounsaturated and polyunsaturated. They're found in many
fish, nuts, seeds and oils. Examples of foods that contain unsaturated fats
include salmon, trout, herring, avocados, olives, walnuts. Oils containing
unsaturated fats are soybean, corn, safflower, canola, olive and sunflower.
Unsaturated fat sources contain both Omega 3 and Omega 6 essential fatty acids.
These fatty acids promote health, lower blood pressure and help to reduce
cholesterol levels in the blood stream. Energy production in the body improves
when the recommended level of essential fatty acids are included as part of a
healthy diet.
Hydrogenated fat
During the processing of
foods; hydrogen is injected into the saturated fats and consequently changes it
on a molecular level. This chemical process is called hydrogenation. The
saturated fats in margarine and shortening very commonly go through the
hydrogenation process. Hydrogenated fats are not productive for a weight loss
program as these fats will raise blood cholesterol. It has been found also that
hydrogenation produces trans-fatty acids making margarine and shortening a major
source of trans-fatty acids.
Trans fatty Acids
Small amounts
of Trans-fatty acids are found in beef, pork lamb, butter and milk. Trans-fatty
acids are also formed during the process of hydrogenation. The trans-fatty acids
lower the good HDL in the blood stream and raise the bad LDL cholesterol in the
blood stream. Raising cholesterol levels in the blood stream is not productive
toward weight loss success. Including non-hydrogenated foods and limited amounts
of saturated fats in your diet will go a long way toward promoting continued
results in your weight loss program.
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