6 Different Body Fat Types. Here Is The Lowdown.

Despite what fad diets and catchy headlines would lead you to believe, fat is not all the same. And you need to stop treating it that way. So if you operate by a “fat is fat and fat is bad” sort of mentality, it’s worth taking a few minutes to get to know your fat.

Here, experts (including a fat researcher!) share what you really need to know about fat on your frame—especially if you’re trying to lose weight, get healthy, or live longer:

1.Essential Fat

What It Is: The fat you need to live. “Essential fats help regulate body temperature, vitamin absorption, cell structure, and hormones such as fertility hormones,” explains Naureen Sajwani, R.D., a clinical dietitian at Weiss Memorial Hospital in Chicago. “Essential fat is found in many parts of the body including nerve membranes, bone marrow, and membranes protecting body organs. Essential fat is neither subcutaneous nor visceral." (Don't worry, we’ll dive into subcutaneous and visceral fat later on.)

What You Need To Know If You’re Trying To Lose Weight: You cannot lose essential fat without compromising your health—and in a big way. For good health, women need 10 to 13 percent of their total weight to come from this essential fat, according to the National Academy of Sports Medicine.

Unfortunately, many women often strive for and achieve even lower body fat percentages through extreme dieting and exercising, putting their health at risk. That’s why many female figure competitors (who cut their body fat percentages to as low as 6 to 10 percent for competitions), often experience extreme hormonal dips and lose their periods. J. Mark Brown, Ph.D., a lipid (a.k.a. fat) researcher with the Cleveland Clinic Lerner Research Institute, also notes that too-low levels may also throw off the body’s ability to regulate blood sugar. In animal studies, mice with excessively low levels of body fat display symptoms of prediabetes and Type 2 diabetes, he says.

The 5 Biggest Myths About Eating Fat.

People are confused about fats, and it’s pretty understandable on some level. After all, a few years ago, they were seen as the worst thing ever, and now we’re told that fats are an important part of a healthy diet. 

At some point, you’ve probably heard some myths and misconceptions about fats, and they may have stuck with you. (Again, understandable.) That’s why we connected with several top dietitians to help clear up misunderstandings about fats. Here are the biggest you’ve probably heard—and the actual truth. 

Eating Any Amount Of Fat Will Make You Gain Weight

Sure, if you eat a lot of high-fat foods all the time, you’re probably going to see the number creep up on the scale. But if you watch your fat intake, you should be just fine. “Because fat has nine calories per gram (compared to four calories per gram of protein or fat), it's true that a little goes a long way,” says says New York-based R.D. Jessica Cording. “To prevent weight gain, make sure you're consuming it in an amount that fits within the context of your daily calorie needs.” According to the USDA, you should consume less than 10 percent of calories per day from saturated fats. In general, experts say you should aim to get about 20 percent of your calories per day from healthy fats. 

5 Weird Ways to Burn Calories Without Exercising

       

Burn calories without exercise.  Worth a try.  What do you think?

Can Mushrooms Help You Lose Weight?

As far as vegetables go, mushrooms might seem inconsequential in the healthy stakes because we usually associate them with indulgent fry-up breakfasts, pizza toppings and buttery side dishes, but this misunderstood vegetable is on it's way to being crowned the latest must-eat, weight-loss food.

 According to findings published in the journal Appetite, enriching your menu with mushrooms gives you the benefit of consuming a filling, plant-based protein without the sodium and saturated fat you get from eating the same amount of meat.


Related: Eggs - Should You Include It As Part Of Your Weight Loss Plan?


The most recent study to contribute to the mushroom mania compared how full 17 men and 15 women felt after eating two servings of either minced beef or mushrooms. The 10-day study, which matched the protein content in 226 grams of mushrooms and 28 grams of minced beef, found that people who had the mushrooms option at breakfast were significantly less hungry, felt more satisfied, and didn't snack as much after.

We all know that high-protein breakfasts are great for supporting weight loss because they fill you up for longer and feed your muslces, which in turn fuel your metabolism, but, this study suggests the source of your breakfast protein plays a significant role in how well the nutrient performs in your body. If your goal is to lose weight, then cutting down on your fat intake by consuming fewer animal products and eating more plant-based protein sources may be the best way to start your day.

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How Your Taste Perceptions Can Lead To Weight Gain

Wonder why your numbers on the scale keep climbing? It might be due to a surprising source: As you gain weight, your perception of certain tastes tend to diminish, a new study in the Journal of Nutrition found. And that may prompt you to eat more junk.

In the study, researchers recruited 93 college students, and tested their taste perception three times over the course of the school year. They recorded their weight each time, too.

The researchers discovered that the guys gained an average of about four pounds over that eight-month period, equating to about a 2.6 percent increase in weight. And for those who did put on the pounds, the more weight they gained, the less intensely they were able to determine salty and sweet tastes. That means they judged salty foods as less salty than before, and sweet foods as less sweet than before.

In fact, for every one percent increase in body weight, the men’s perception of sweetness dropped by 11 percent, and salty tastes declined by eight percent. Weight gain didn’t significantly change how they tasted other flavors, like umami, sour, or bitter.

 Related: Love Snacking? Try These 3 Tips

Vegan Diet? 6 Things To Know Beforehand.

Vegans tend to get a bad rap, and for the average person who could never imagine parting with steak forever, it may seem like a lifestyle with too many rules and very little reward.

While there are lots of solid reasons someone might decide to go vegan, such as concern for the environment or animals, you might also be interested in what a plant-based diet can do for your health.

It definitely has its upsides if you want to give it a shot: Research finds that people who eat a vegan diet may have an easier time losing weight and reduce their risk of chronic diseases.

That said, the best diet you can possibly follow is the one that works for you. So if you want to take a crack at going vegan and see if it aligns with your personal goals, there are a few things you should know first. If you’re used to chowing down on cheeseburgers, it's probably going to be a big switch. But once you’ve decided to say goodbye to meat, milk, and eggs for good, keep the following tips in mind.

YOU’LL NEED TO RETHINK YOUR PROTEIN

The first question you probably have about going vegan: But how will I get enough protein? It’s a worthy concern. Protein keeps you full and helps repair the tiny tears that strength training creates in your muscles, helping them grow bigger.

The good news is, getting enough protein when you have a plant-based diet is not impossible. You just have to be a little creative about it.

Good sources of plant protein include beans, lentils, legumes, nuts, seeds, tofu, tempeh, and pea protein, says Vandana Sheth, R.D.N., C.D.E., spokesperson for the Academy of Nutrition and Dietetics. 

6 Things You Must Know About Going Vegan

                            


If you ever thought about going vegan here are 6 things you should know. Let me know what you think?