Weight Loss NOTES. [Diploma in Weight Loss]

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April Ford
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1 Weight Loss NOTES [Diploma in Weight Loss]

2 Fat s: The good, the bad and the ugly Fat s function in your body 1. Energy stores 2. Muscle fuel 3. Transportation 4. Cell membrane 5. Padding 6. Muscle fuel 7. Reserve for emergency 8. Insulation 9. Raw materials o Men 15% of body weight is fat o Women 27% of body weight is fat Fat Cells Types of fat tissue White fat is important in energy metabolism, heat insulation and mechanical cushioning Brown fat is found mostly in new born babies and is important for thermogenesis Fat tissue is made up of adipose cells, White fat cells are Large cells that have very little cytoplasm, only 15 percent cell volume Small nucleus and one large fat droplet that makes up 85 percent of cell volume Subcutaneous is best defined as the fat that you can see Subcutaneous means "beneath" (sub) "the skin" (cutaneous), this fat resides all over Visceral fat (which gets its name from viscera, which refers to the internal organs in the abdomen)

3 Body fat is simply the amount of fat in your body compared to everything else (organs, muscles, bones, tendons, water etc.) What are the bad fats? Trans fats are created by a process called hydrogenation Hydrogenation is a process by which vegetable oils are converted to solid fats simply by adding hydrogen atoms What are the Good fats? Monounsaturated fat (MUFAs) o Fat molecules are not saturated with hydrogen atoms. Each fat molecule has one unsaturated carbon bond in the molecule o Improves blood cholesterol levels by lowering LDL levels in your blood, which can decrease your risk of heart disease and stroke o Oils that contain monounsaturated fats are typically liquid at room temperature o Provide us with essential nutrients - Oils rich in MUFAs contribute vitamin E to the diet

4 Polyunsaturated fats (PUFAS) o Polyunsaturated fats are simply fat molecules that have more than one unsaturated carbon bond in the molecule, this is also called a double bond o Oils that contain polyunsaturated fats are typically liquid at room temperature o Polyunsaturated fat is good for our health, especially those from oily fish, (Omega 3) o Omega-3 polyunsaturated fatty acids protect us from heart disease as they lower blood cholesterol levels, help reduce joint problems in general, and some skin diseases o Also contribute to Vit. E in the diet Omega 3 Type of polyunsaturated fatty acids Contain EPA & DHA, essential for heart health Decrease the risk of arrhythmias (abnormal heartbeats), decrease triglyceride levels, slow the growth rate of atherosclerotic plaque and lower blood pressure Good sources are seafood such as salmon, tuna, sardines, mackerel or shellfish, as well as walnuts, flaxseed, and canola and soybean oils Tofu and other forms of soybeans, canola, walnut and flaxseed, and their oils. These foods contain alpha-linolenic acid (ALA), another omega-3 fatty acid What oils should I cook with? o Stability Oils have different Flash point temperatures o Heating oil above its smoke point causes it to oxidise, react with oxygen to from free radicles o Monounsaturated and saturated oils quite resistant to heat o Polyunsaturated oils should be avoided as the double bonds are chemically reactive and sensitive to heat

5 Examples of good oils: Coconut oil o 90% of the fatty acid Saturated fat o Almost 50% of the fatty acids in coconut oil is the 12-carbon Lauric Acid o Coconut oil contains a lot of medium chain triglycerides, which are metabolized differently and can have therapeutic effects on several brain disorders o The medium chain triglycerides in coconut oil have been shown to increase 24-hour energy expenditure by as much as 5%, potentially leading to significant weight loss over the long term (MCT oil) Avocado Oil o High levels monounsaturated fatty acids (MUFAs) the fats associated with the heart health benefits of the Mediterranean diet o Helps to reduce harmful levels of inflammation in the body o Rich in antioxidants, carotenoids, Vit E, Chlorophyll o Provides a very highest flash point a fiery 520 degrees F Olive Oil Olive oil is well known for its heart healthy benefits It can raise the good HDL cholesterol and lower the levels of oxidized LDL cholesterol circulating in your bloodstream Studies on olive oil show that despite having fatty acids with double bonds, you can still use it for cooking Make sure to choose quality Extra Virgin Olive Oil or cold pressed. It has much more nutrients and antioxidants than the refined type. Plus, it tastes much better.

6 THANK YOU

Diploma in Weight Loss Part I

Diploma in Weight Loss Part I Lesson 4 Does fat make you fat? Presented by: Sarah Devine Course Educator BS Health Education EQF Level 4 Personal Training Looked at the associated diseases with untreated