Just as engineers do, we aim at building a bridge between
old & new lifestyles through re-programming your eating patterns to finally re-modeling your figure.
|CALCULATE | | BMI | |||weight||height||age||calculate|
Q1: Should we eliminate the fats entirely from our diet to lose weight or to stay healthy?
A: Reducing dietary fat is important for people who have heart diseases or weight problems. But this should be done properly and reduced from the right fat category. Eliminating the entire fat group from one's diet is not healthy at all. Low fat diet can be accompanied with several problems because low fat diets are not necessarily low in Calories. And as we exceed our daily need of calories, weight gain follows and this brings a host of health problems.
Q2: Why do we need to eat fats?
A: Because fats are very important for our body and it functions in different ways. Fats:
- Provide energy.
- Help in absorption of fat soluble vitamins (ADEK).
- Protect our bodies against cold.
- Protect the body's vital organs from shock.
- Protect the cell membrane and help them maintain their structure and health.
- Produce (the fat cells) enzymes and hormones that help regulate appetite and influence other body functions.
- Nourish your hair and make it glow.
Q3: How we can differentiate between the fat categories?
A: There are several ways to classify fats. It can be based on its source (animal or plant) or on their saturation (saturated or unsaturated). But the easiest way is to divide it according to its health benefits.
So we can divide fats into 2 main groups:
1. Harmful dietary fat: The two main types of potentially harmful dietary fats are:
• Saturated fat: This is a type of fat that is solid at room temperature. It mainly comes from animal sources of food (except for coconut and palm oil). Saturated fat can causes heart diseases because it:
- Raises total blood cholesterol levels.
- Elevates bad cholesterol levels (LDL).
- Increases the risk of type 2 diabetes (Non- insulin dependent diabetes).
• Trans fat: This type of fat is the end product of a process known as "hydrogenation" in which the liquid vegetable oil is hardened. Hydrogenated vegetable oils (such as margarine) usually contain trans fat. So, while buying margarine, reading the label is important to know how much trans fat it contains. Trans fat poses risk on heart and arteries by:
- Raising the bad cholesterol (LDL) level.
- Lowering the good cholesterol (HDL) level.
- Producing inflammation.
2. Healthier dietary fat: The two main types of potentially helpful dietary fats are:
• Monounsaturated fat: This is a type of fat that is liquid at room temperature and is found in a variety of foods and oils. Studies showed that eating foods rich in monounsaturated fats can:
- Improve blood cholesterol levels by lowering the bad cholesterol level (LDL) and increasing the good cholesterol level (HDL).
- Help controlling the blood sugar for people with type 2 diabetes.
• Polyunsaturated fat: This one is also liquid at room temperature and mostly found in plant-based food and oils. It consists of 2 major essential fats (that the body needs but cannot produce): Omega 3 and Omega 6.
Q 4: How can people distinguish between fats in foods?
A: To make the appropriate selections of food, consumers must first learn which food contains which fat. Be aware that many foods may contain different kinds of fat and varying levels of each type. For example, butter contains unsaturated fats but a large percentage of the total fat is saturated fat (harmful).
In the following table, the food sources of all types of fat are mentioned to help you make right choices.
|Healthy (Good) Fat|
|Monounsaturated||Omega - 6 Polyunsaturated||Omega - 3 Polyunsaturated|
|Harmful (Bad) Fat|
Sugars and sweets have been forbidden since our childhood years. We grew up while doctors telling us that sugar is not good for our health. Under all this pressure, we start confusing the sugars (as candies and chocolates) and the carbohydrates (as breads, potato, rice and pastas). As a result we start believing that cutting off all sugars and carbohydrates is the best way for a healthy diet.
The Truth is:
Glucose (the simplest form of carbohydrate) is very important to our body. It is the brain's main source of energy and without it the brain won't be able to function and concentrate. When our blood glucose level drops, we start experiencing:
- Sweets craving.
- Increased desire to eat due to our brain that lost its self-control over food consumption.
As a result we end up eating more and gaining weight. Our advice is to:
- Differentiate between simple sugars and carbohydrates.
- Avoid consuming sweets and sugars (as the doctors always recommend)
- Keep your blood glucose level stable by giving the priority to the good and natural source of glucose such as fresh fruits, vegetables, nuts and beans.
- Replace the refined grains with whole or multigrain ones like brown rice, brown pasta and whole wheat or multigrain bread. Because whole grains, in addition to keeping your blood glucose level stable, will also provide you with long lasting energy.
Whenever we hear the terms "Diet" or "Healthy Food" the first thing that comes to our minds is the “Fat-Free” rule. Scientifically speaking, the term "Fat-Free" means < 0.5 g of fat /serving.
The Truth is: There are several types of fat. Some are good and some are bad. When we say fat free this means "bad fat-free" and not "good fat-free". The minimum amount of fat is vital to our body to function properly, especially the essential fats (the ones the body needs and cannot produce, such as omega 3 and omega 6).
Many people set 7 pm as the time to stop eating as a belief that it will cause weight gain.
The truth: Our body is like a machine that burns calories 24 hours/day to fuel its function. Metabolism (the rate or speed at which the body converts food into energy) tends to be higher in the morning because your body is more active. At night, activities slow down, so your body burns fewer calories. But metabolism NEVER stops even after you fall asleep.
While rushing in the morning, we usually forget to have our breakfast and due to work load we don't snack all day; when it comes to dinner we just skip it on purpose to stay in shape (influenced by the previous unclear rule) and we end up eating only one lunch meal. We feel happy because we think that by skipping meals we can lose weight. But is this true??
The truth is: Skipping meals makes you very hungry until the next one and this makes you eat much more. In addition, eating infrequently may slow down your metabolism, putting your body in the starvation mode which in turn pushes the body to shift to the fat conservation status. The point is not to follow a good day of eating with a bad one, not to follow 2 good meals and snacks with a fatty dinner.
When it comes to rules and recommendations, people need clarity to keep them on the right track, help them eat better and enhance their health. So next time while reading or listening to any nutritional rules, ask yourself the following:
Is this rule scientifically based? Is it realistic and attainable? Is it practical and doable? And the most important is it enjoyable to do it?
After finding the answers of these questions, surely you will make up your mind correctly either to keep this rule or to break it.
Serving size= 1 cup (185 g)
|Total fat||4 g|
|Manganese||1.2 mg (58 % DV)|
|Magnesium||118 mg (30 % DV)|
|Phosphorous||318 mg (28 % DV)|
|*DV (Daily Value) is reference values developed by the FDA (Food & Drug Administration) specifically for use on food labels and it is based on 2000 kcal diet.|