The Fat Debate

The bell toll and drums rolled when a report by the leading obesity charity advised the Nation to eat more fat and less carbohydrate we were also advised to stop worrying about cholesterol.

This goes against 30 years of Public Health Advice which is we should less fat and less carbohydrate.  The nation was left confused and the question was asked,
What Should we eat? The advice on what we should eat changes constantly, this recent report does very little to help.

This blog post will provide information on food types, and their benefits to enable you make an informed decision.

Firstly the 3 main nutrients we need are  know as macronutrients, these are fat, protein and carbohydrates

Protein:
Protein Is found in every cell in the body. It accounts for 16% of our body weight.


Benefits: Protein helps slow down the digestion of carbohydrates foods and informs the brain that we have eaten enough.
Protein speeds up the metabolism.

Protein rich foods are
Red meat, chicken, turkey, duck, eggs, soya, tofu, milk, pulses, (lentils), nuts and seeds,

carbohydrates
These are the body’s main source of energy, they play a major role in keeping us healthy.
There are many different carbs, such as bread, beans, milk, potatoes, biscuits, pasta, cakes and cereals. The most common are sugars, fibres and starches.

Benefits:
Carbs are a source of nutrients such as B vitamins, iron, calcium and fibre.
Carbs are known as brain food, glucose is needed for brain power. This is because the brain cells depend on a steady stream of glucose to function. This explains the loss of concentration if we do not eat enough carbs.
A diet high in fiber helps with bowel movement.
Eating a diet low in carbohydrate helps control weight, as well as controlling type two diabetes

Starchy food contain more sugar than protein, hence the suggestion is to reduce our intake of this food group. The Public Health advice is to base our meals around bread, pasta and rice. However some experts have challenged this advice, arguing that food high in carbs raises blood sugar, and increases the risk of diabetes.

Every study shows that sugar damages our health, the official guidance recommends 25g or 6 teaspoons a day. The British Nutrition Foundation advice is to eat the right amount of carbs, brown Rice, whole grains, flour, fruits and vegetables as well as whole grain cereals. These are filling and can contribute to long term weight loss. Which is sustainable.
Bottom line is carbs is good for us. Bad carbs are those found in food such as white rice, flour, sweets, pastries and cakes, classed as high GI. These causes the blood sugar to go up quickly, while low GI carbs (brown rice), causes a slower rise in blood sugar.

Fat.
Fat have always had a bad reputation, however not all fats are bad, some are good.

Fats have incredible anti aging powers and makes food tasty. Eating the right fats in the right amounts is the key to getting the most out of fats.

Bad fats:
These are classed as trans fats and saturated fats. Trans fats are found in a variety of products like cakes, biscuits, cereals bars, and some ready made meals. Trans fats can clog up the arteries which reduces the flow of blood and oxgyen around the body. Blockade can result in ageing of the arteries with an increased risk of heart diseases and stroke.

Saturated fats.
These fats comes from animal source, and can be found in full fats milk, sausages, burgers, pies, butter, pastries, biscuits.
These type of fats can raise the cholesterol  in the blood which increases the risk of heart disease and stroke.

Good fats
Fats also comes from plant and fish, these are classed as good fats. They provide the essential fatty acid needed by the body. The two main types are Omaega -6 and Omega-3 oils.

Good fats keeps the skin hydrated
Needed to keep the brain Ellis active
Increases energy, lack of this fat may make you feel low and depressed

Sources; these fats are found in a variety of food such as
Olive oils, nuts, (almond and walnuts), sesame seeds, salmon, mackerel sardines , fresh tuna and a host of other food groups.

It is important to note that fats are high in calories, and should be eaten in moderation.

Moderation is the key here. While we may be told to avoid certain food groups, the bottom line is that  they are needed.

Conclusion
We need the major food groups simply because they have different functions in our body. Eat the right food groups, do not exclude any as your body will turn on its reserve for what it needs. The more you avoid a food group the more you crave it. Protein, carbs and fats are all good for you.
Excessive consumption of any of food group will lead to weight gain and other health issues.

Please leave a comment and let us know if you have found this useful.

Other interesting article:
Understanding weight loss and weight gain
Lose 5Kg in 9 days

Sources; Public Health Advice. NHS, The British Nutrition Foundation.

Fat Nation; 10 Reasons Obesity Is On The Increase

This is the headline in Friday’s times newspaper 

According to the article, in 2014-15 there were 440,288 admissions to hospital with obesity as the main or secondary factor. 

It is reported that this is the highest figure on record, more than previous decade. 

What is going on? How have we allowed ourselves to become a fat nation? I am sorry, but let's call it what it is. I know that some issues are health related but the majority are lifestyle habits. 

Tam Fry who is a spokesperson for the national obesity forum has this to say “this is just the thin end of a very worrying wedge”. 

With health campaigners warning that obesity will break the NHS. Unless the government takes action. 

I’d like to think that we have a part to play in ensuring that we do not end up obese.  First we have to become aware of the reasons why obesity is on the increase.

So here are 10 reasons for increase in Obesity; 

1. Eating too much and doing too little: According to the NHS, If We consuming high amounts of fat and sugars, and do not burn off the energy through exercise and physical activity, the surplus energy is stored by the body as fat. 

2. Unhealthy diet. The unhealthy daily habits which goes unchecked over time results in obesity. It is not an overnight habit, but one which develops over time. Consistent poor choices such as eating a portion of processed or fast food which is high in fat and sugar, consuming excessive alcohol high in calories all contributes to obesity.

3. Eating Out a Lot –often we eat out to Celebrate special occasions, we begin with a starter, main course and dessert. Food of certain origin contains high amount of fat and sugar. When we eat out,  we end up eating too much. Especially if those we are with are having 3 course meal, we often are guilty by association. We also end up having too much sugary drinks – like fruit juice and soft drinks which are high in calories. 

4. Comfort Eating – during the winter months, it takes more motivation to get up and move about, it is far easier to wrap up warm and sit in front of the TV, which leads to comfort eating. depression and low self-esteem, is another reason why you may eat to make yourself feel better.

5. Genetics

Some people claim there is no point in trying to lose weight because "it runs in my family" or "it's in my genes".

While there are some rare genetic conditions that can cause obesity, such as Prader-Willi syndrome, there is no reason why most people cannot lose weight.

you may have inherited certain genetic traits from your parents – such as having a large appetite – which may make losing weight more difficult, but it certainly doesn't make it impossible.

In many cases, obesity is more to do with environmental factors, such as poor eating habits learned during childhood.

6. Medical Conditions: .

In some cases, underlying medical conditions may contribute to weight gain. These include:

an underactive thyroid gland (hypothyroidism) – where your thyroid gland does not produce enough hormones Cushing's syndrome – a rare disorder that causes the overproduction of steroid hormones.

However, if conditions such as these are properly diagnosed and treated they should pose less of a barrier to weight loss.

Certain medicines, including some corticosteroids, medications for epilepsy and diabetes, and some medications used to treat mental illness – including antidepressants and medicines for schizophrenia – can contribute to weight gain. Weight gain can also sometimes be a side effect of stopping

smoking.

8. Affluence: it is generally known that the wealthier we become the more we feel the need to treat ourselves. We don’t have to be mega rich, just a slight increase in our pay check is enough for us to afford to dine out. Let's face it food gives us pleasure, a rich chocolate cake with cream is to die for. We are suddenly able to afford several sweet treats. Consistently indulging can lead to obesity. 

9. Busyness Of Life; who has time anymore to cook? With so many ready made food services available, it's so easy to order take away. The high street is littered with so many food shop. For every non food store which closes down, a food shop pops up in its place, we are spoil for choice now. Fast food are full of salt, saturated fat and sugars.  Cooking from scratch is a good way to control the quantity of these unhealthy items in our food. 

10. Lack of Awareness: despite the government's drive to educate us on the  dangers of unhealthy lifestyle, majority of the population are still unaware of how to eat healthy. Education is power. This why I wrote this article 7 Steps to achieve a healthy looking plate

This headline scares me. The problem of obesity is not just limited to adults, even our children are now fighting the same problem. 

 The number of overweight children in Britain has also reached alarming levels.  With one in five  aged two to four classed as obese do, increasing to one in three aged 10-11.

The report continued, every month 300,000 people moved from a healthy weight to unhealthy. 

Enough of the scaremongering, there is hope for you. Check out my article How I lost 5kg in 9 days and “Forever Living Weight Management Program”. These articles provide information on how you can lose weight and keep it off, by following simple daily habits.

Is this article helpful? Let us know

Reference: NHS, The Times Newspaper