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meal plans for weight loss

Eat fat, get fat. Eat fat, clog your arteries. Eat fat, have a heart attack. Eat fat, run slow have a meal plans for weight loss. I’m sure you’ve heard this anti-fat chatter.

While there is an element of truth in some of these statements, there is also room for more education. Let's look at the whole picture.

While dietary fat used to be considered bad, we now know that all fats are not created equal. The hard, saturated fat in beef, butter and cheese is the “bad” fat, as is the trans- (partially hydrogenated) fat that has been in commercially baked goods.diet plans for losing weight The soft, liquid polyunsaturated and monounsaturated fats in fish, olives, peanut butter, and nuts are the “good” fats, essential for fighting inflammation and investing in overall good health. Hence, there’s no need to avoid all fat like the plague. You actually should eat a little (health-promoting) fat at each meal to help absorb certain vitamins (A, D, E, K).

Olive oil, the foundation of the acclaimed heart-healthy Mediterranean Diet, is health protective. For centuries, native Italians and Greeks have enjoyed good health and a 40% fat diet (almost double the usual recommended amount).1200 calorie meal plans weight loss In general, Nancy recommends that healthy soccer players target a sports diet with about 25% of the calories from primarily healthful fat, to allow space in the diet for more carbohydrates.

How does 25% fat translate into food? Let's say you have 1,800 calories a day in your calorie budget (this would be a reducing diet for most female soccer players):

25 x 1,800 total calories = 450 calories a day of fat

Because there are 9 calories per gram of fat, divide 450 calories by 9:

450 calories : 9 calories per gram = 50 grams of fat in your daily fat budget

A 25% fat diet includes a reasonable amount and lets you enjoy a little fat at each meal. Preferably, you'll choose fats that have positive health value such as those mentioned in this chapter. But, if you do have the occasional hankering for a big burger with 25 grams of fat and 500 calories, fit it into your day's fat and calorie budget and balance the rest of the day's  meals.easy meal plans for weight loss (Refer to Chapter 14 to determine your calorie needs.) Just be aware that with a splurge, all fats are not created equal. A splurge with saturated fatty foods is not the same thing as eating a bowl of guacamole (made from heart-healthy avocado).

Fear of Fat

Without question, fat imparts a tempting taste, texture, and aroma and helps make food taste great. That's why fatty foods can be hard to resist and are often enjoyed to excess. (Traveling soccer players, in particular, can easily be tempted into eating a high-fat diet.) Although excess fat calories can easily turn into body fat, note the "eat fat, get fat" theory is false. Many athletes eat appropriate amounts of fat and stay thin. They simply don’t overeat calories.

 

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If you obsess about every gram of fat to the extent you have a fat phobia, your fear of fat may be exaggerated.meal plans for weight loss for men A little fat can actually aid in weight reduction because it takes longer to empty from the stomach—and offers that nice feeling of being satisfied after a meal. For example, you may have less desire to keep munching on, let’s say, yet another rice cake if you start by eating a rice cake with a little peanut butter.

As a soccer player, you want to include a little fat in each meal not only to help absorb certain vitamins but also to enhance performance. Runners who boosted their intake of healthful fat from 17% of calories to 30% of calories were not only able to run longer but also had less inflammation afterwards. (Pendergast) Inflammation is what causes muscle fatigue and damage. (Hence, the use of ice, and/or ibuprofen in athletes to bring down inflammation.)

Soccer players who include some fat in their daily training diet will undoubtedly perform better than those who try to exclude fat. Obviously, choosing more of the healthful  fats—olive oil, canola oil, nuts, peanut butter, avocado and salmon—is preferable to loading up on the fat from buttery cookies, greasy burgers, and gourmet ice cream. But all fats eaten in moderation can be balanced into a meal plans for weight loss and an overall healthful sports diet.

 

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