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Diet & Nutrition Tips on eating healthy and eating enough. What and how much you eat can make a huge difference in building muscle & improving performance.


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Default FAT - 02-13-2008, 12:40 AM

Several functions and forms

SIMPLEST FORM: FATTY ACIDS
  • CHO (Carbon, Hydrogen, Oxygen)
    • more acidic than carbs (has more hydrogen)
    • thicker than carbs (because it has more hydrogen)
FUNCTIONS
  • Secondary source of energy
  • Helps regulate body temperature
  • Shock absorption (especially with organs)
    • protects muscles from direct trauma
    • there is a little fat in synovial fluid
  • Helps with neuromuscular reactions
    • nerves a& brain are fat
      • fat is a poor conductor of electricity, keeping the signal where it belongs
  • Cell membranes are fat
  • necessary for fat-soluble vitamins
    • A, D, E, and K
    • no fat diet? than multi-vitamins won't be fully used
  • provides a feeling of satisfaction
    • more of a chemical effect on brain than other foods; i.e. "comfort food"
    • has a chemical effect on hormones and emotions
  • makes you feel full
    • makes stomach stop producing acid
      • "stomach growling": stomach releasing acid
      • hence why candy ruins your appetite (fat shuts off acid production)
DAILY REQUIREMENTS: 20 -35% of total intake
no more than 10% from saturated fat
no more than 300 mg/day from cholesterol

CLASSES OF FAT
  • ESSENTIAL FAT
    • Fat from diet that is used for body functions; NO ENERGY
      • omega 6 & 3 fatty acids
      • vegetable oils; some fish
      • mostly unsaturated
    • Fat already stored that body will never burn
  • LIPIDS: Chemical Fat
    • fat that's broken down and used for various chemical reactions
  • LIPOPROTEINS: Transport Fat
    • Cholesterol
      • part fat, part protein
    • HDL: High Density Lipoprotein
      • more protein than fat
      • healthy cholesterol
      • takes fat off of the body and carries it to liver to be burned
      • ****Exercise will raise HDL levels****
        • can't eat HDL --> body will transform cholesterol to HDL when it needs it
    • LDL: Low Density Lipoproteins
      • more dat than protein
      • not-so-healthy cholesterol (not necessarily bad)
      • takes fat from diet and drops it off on body for storage
      • high-fat diet will increase LDL
  • FATTY ACIDS: simplest form of fat
    • 2 Types
      1. saturated --> thick, solid
      2. unsaturated --> oils, liquids
  • ADIPOSE TISSUE: stored form of fat
    • fat that gets burned
    • fluffy fat under skin
HEALTH PROBLEMS WITH TOO MUCH FAT
  • Heart Disease
  • Obesity
  • Diabetes
  • High Blood Pressure
  • Cholesterol
**high-fat diet or overweight individuals are more at risk (however, health problems are not guaranteed)

HEALTH PROBLEMS WITH NOT ENOUGH FAT
  • State of Protein Matabolism
    • "eating away" at yourself
    • leads to organ failure
    • low immune function
  • WOMEN:
    • Amenorrhea
      • temporary stopping of menstrual cycle
    • Osteoporosis
    • Premature Menopause (permanent)


Nothing great was ever achieved by being realistic. Most people get scared when setting goals, and ask only for what they think they can get, not what they really WANT. This is a mistake because puny, "realistic" goals are NOT motivating, WANTS are motivating.

I got the shakes that'll make ya quake
I got the fries'll cross ya eyes
I got the burgers....
Well, man, I just got burgers!
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Default 03-25-2009, 08:24 AM

i always make sure that fruit and vegetables are on the table. Even if i ddnt have my regular carbo, just eating fruits make me feel well. But of course enough carbo should be there.. Fruits and vegetables really have a lot of good diet contributions.
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Default 03-25-2009, 06:21 PM

i just printed that one out. sweet info, easy to read, i give it a 10!!

thanks for beaming your glorious knowledge down to us loaf
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Default 03-25-2009, 07:08 PM

Quote:
Originally Posted by onetiredkris View Post
i just printed that one out. sweet info, easy to read, i give it a 10!!

thanks for beaming your glorious knowledge down to us loaf
I second that motion


The mind and the body are interrelated: what you do to one necessarily effects the other. There must be a balance between the two. If your body is strong but your mind is weak, you are a powerful instrument with no direction; such an instrument rarely produces good. If your mind is strong but your body is weak, then you may be filled with purpose and good intentions but have no strength necessary to act on your impulses. You must strengthen your mind to control your body; and strengthen your body so you can always follow the good directions of your mind.
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Default 04-03-2009, 02:28 PM

haha! thanks, guys. i do what i can


Nothing great was ever achieved by being realistic. Most people get scared when setting goals, and ask only for what they think they can get, not what they really WANT. This is a mistake because puny, "realistic" goals are NOT motivating, WANTS are motivating.

I got the shakes that'll make ya quake
I got the fries'll cross ya eyes
I got the burgers....
Well, man, I just got burgers!
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Default 02-03-2011, 09:59 AM

I'm gonna start poppin' caps if ppl don't stop bringing dead threads back to life.


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Default 02-04-2011, 02:58 AM

Quote:
Originally Posted by henery View Post
Your suggestion is perfect to avoid the fat.because these
are the tips that help you avoid the all the
food that make you bulky.
Call me a douche but this kid isn't even understanding (or even reading) the original post. His comments aren't even coinciding with what he's referring to.

I still suspect a spam
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Default 02-04-2011, 11:27 AM

Your a douche!… I agree with you - just wanted to take advantage of calling you a douche haha. My spam senses are tingling too. Mac get em!


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Default 02-04-2011, 11:56 AM

Douche nozzle to you sir
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Default 02-04-2011, 12:10 PM

brad's sig link sucks, guys.
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Default 02-04-2011, 12:26 PM

Quote:
Originally Posted by onetiredkris View Post
Douche nozzle to you sir
haha


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Default 02-04-2011, 03:23 PM

Quote:
Originally Posted by Leigh View Post
brad's sig link sucks, guys.
Either my mobile view doesn't show it or Rick took it off already.

Btw... WARE YOU BEEN???
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Default 02-11-2013, 11:26 AM

Keeping this thread because it is a good source on knowing about fat.


FREE YOUR MIND AND YOUR ASS WILL FOLLOW
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Default 02-25-2015, 08:58 AM

Unfortunately the info could be a little skewed. In my own experience, fat does not cause or lead to all those negative things. Since I started a low carb high fat diet, my blood pressure, cholesterol, blood glucose levels, and body fat have all decreased. I believe in general, this information may be good and even true for some but all in all is another blanket statement that needs more qualifying
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Default 02-25-2015, 10:28 AM

Quote:
Originally Posted by n2jss View Post
Unfortunately the info could be a little skewed. In my own experience, fat does not cause or lead to all those negative things. Since I started a low carb high fat diet, my blood pressure, cholesterol, blood glucose levels, and body fat have all decreased. I believe in general, this information may be good and even true for some but all in all is another blanket statement that needs more qualifying
I believe you are correct! I have been studying diets closely. The common link to people being overweight is processed carbs. Fat definitely has it's place in our diets and if a person eats way less processed carbohydrates that is pretty much in everything prepackaged in the stores....then weight loss will usually happen.


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