Diploma in Weight Loss Part I

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1 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

connection between eating disorders and your mental

2 Looked at the associated diseases with untreated Lesson 3 Recap eating disorders Understand the connection between eating disorders and your mental health Gained a positive insight of a behavioural change plan

3 Course Agenda You will learn why you need fat in your diet to survive Lesson 4 You will gain the knowledge of the different fat that is stored around your body We explore the best oils to cook with and why Summary New Nutrition Challenge Q & A

4 Question Time Which type of fat is healthier to cook with at high heat? Monounsaturated Polyunsaturated Saturated

5 Let s Begin

7 Do we need fat? Why do you think fat is important to have in our body?

8 The importance of body fat Muscle Fuel Energy Stores Reserve for emergency Transportation Padding Cell membrane Raw Materials Insulation

9 Fat Cells Men 15% of body weight is fat "apple" shape. Women 27% of body weight is fat "pear" shape. Reproduction Ovulation Sex Hormones Oestrogen Testosterone

Fat tissue is made up of adipose cells White fat cells are large cells that have very little

10 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

11 What about liposuction?

12 Body Fat Calculator Body fat is simply the amount of fat in your body compared to everything else (organs, muscles, bones, tendons, water etc.) Body Fat Percentage Women Men Essential fat 10-12% 2-4% Athletes 14-20% 6-13% Fitness 21-24% 14-17% Acceptable 25-31% 18-25% Obese 32% plus 26% plus

14 How to measure body fat 1) Take a Look 2) Body Fat Callipers 3) The measurement method 4) Body fat scales and monitors 5) DEXA Scanning

15 But what about hidden fat? Visceral versus Subcutaneous Fat

16 Why is metabolic fat so DANGEROUS? Subcutaneous fat is best defined as the fat that you can see Subcutaneous means "beneath" (sub) "the skin" (cutaneous), this fat resides all over Visceral fat is the secret fat Visceral fat gets its name from viscera, which refers to the internal organs in the abdomen

17 Visceral Fat

18 DANGERS OF METABOLIC FAT Visceral fat is a metabolically active organ

19 DANGERS OF METABOLIC FAT Increase blood-clotting agents Metabolic Syndrome Produce their own hormones (Hunger & oestrogen) Raise blood sugar level Inflammatory agents Interfere with insulin functioning

20 What fat should I be eating?

21 Should we choose low fat products? Will low fat products help me lose weight?

22 The truth about low fat foods Increased carbohydrates from sugar, refined grains, or other starches

23 Insufficient fat in the body Healthy bile release requires fat Blood sugar balance requires fat Protein utilization requires fat Hormone balance requires fat Detox requires fat Weight loss and weight management requires fat

24 Bad Fats - AVOIDANCE Trans Fat-man-made fat found in some margarines or packaged baked Saturated Fat-found in meats, butter, cream, or ice cream, and other foods with animal fat

25 Trans 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 Why hydrogenate? Hydrogenation increases the flavour and shelf life of foods Cheap to produce

26 Trans Fats High cholesterol Type 2 diabetes Heart disease Skin problems

27 Look at food labels

28 What fat can I eat?

limited 25%-35% of total calorie intake Adults aged 19

29 Fats Children aged 2 to 3 - total fat limited 30%-35% of total calorie intake Children aged 4 to 18 - total fat limited 25%-35% of total calorie intake Adults aged 19 and older - total fat limited 20%- 35% of total calorie intake

Monounsaturated fat (MUFAs) Fat molecules are

Each fat molecule has one unsaturated carbon

cholesterol levels by lowering LDL levels in

heart disease and stroke Oils that contain

room temperature Provide us with essential

vitamin E to the diet Foods containing MUFAs

30 Monounsaturated fat (MUFAs) Fat molecules are not saturated with hydrogen atoms. Each fat molecule has one unsaturated carbon bond in the molecule Improves blood cholesterol levels by lowering LDL levels in your blood, which can decrease your risk of heart disease and stroke Oils that contain monounsaturated fats are typically liquid at room temperature Provide us with essential nutrients - Oils rich in MUFAs contribute vitamin E to the diet Foods containing MUFAs olive oil peanut oil safflower oil sesame oil avocados peanut butter nuts and seeds

Polyunsaturated fat (PUFAs) Polyunsaturated fats are simply fat molecules that have more than one

polyunsaturated fats are typically liquid at room temperature Polyunsaturated fat is good for our

from heart disease as they lower blood cholesterol levels, help reduce joint problems in general,

E in the diet Foods containing PUFAs Oily fish (sardines, mackerel, trout, salmon and herring) corn

31 Polyunsaturated fat (PUFAs) Polyunsaturated fats are simply fat molecules that have more than one unsaturated carbon bond in the molecule, this is also called a double bond Oils that contain polyunsaturated fats are typically liquid at room temperature Polyunsaturated fat is good for our health, especially those from oily fish, (Omega 3) 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 Also contribute to Vit. E in the diet Foods containing PUFAs Oily fish (sardines, mackerel, trout, salmon and herring) corn oil Soya bean oil sunflower oil fatty fish such as salmon, mackerel, herring and trout Some nuts and seeds such as walnuts and sunflower seeds, tofu and soybeans

Omega-3 Type of polyunsaturated fatty acids Contain EPA & DHA, essential for heart health

slow the growth rate of atherosclerotic plaque and lower blood pressure Good sources are

flaxseed, and canola and soybean oils Tofu and other forms of soybeans, canola, walnut

32 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

33 Nuts & Numbers -200kcal 250kcal 8 Walnuts 10 Macadamia 10 Pecans 22 Cashews 22 Peanuts 29 Almonds 62 Pistachios

34 Which Oil do I use? Stability Oils have different Flash point temperatures Heating oil above its smoke point causes it to oxidise, react with oxygen to from free radicles Monounsaturated and saturated oils quite resistant to heat Polyunsaturated oils should be avoided as the double bonds are chemically reactive and sensitive to heat

Coconut Oil 90% of the fatty acid Saturated fat Almost 50% of the fatty acids in coconut oil is the 12-carbon Lauric Acid Coconut oil contains a lot of medium chain triglycerides, which are

35 Coconut Oil 90% of the fatty acid Saturated fat Almost 50% of the fatty acids in coconut oil is the 12-carbon Lauric Acid Coconut oil contains a lot of medium chain triglycerides, which are metabolized differently and can have therapeutic effects on several brain disorders 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)

36 Very Resistant Oils Butter (90% Saturated fat) It contains Vitamins A, E and K2. It is also rich in the fatty acids Conjugated Linoleic Acid (CLA) and Butyrate, both of which have powerful health benefits Palm Oil Mostly saturated & monounsaturated Red Palm Oil (the unrefined variety) is best. It is also rich in Vitamins E, Coenzyme Q10 and other nutrients

Avocado Oil High levels monounsaturated fatty acids (MUFAs) the fats associated with the heart health benefits of the Mediterranean diet Helps to reduce

37 Avocado Oil High levels monounsaturated fatty acids (MUFAs) the fats associated with the heart health benefits of the Mediterranean diet Helps to reduce harmful levels of inflammation in the body Rich in antioxidants, carotenoids, Vit E, Chlorophyll Provides a very highest f ash poi t a fiery 520 degrees F

Olive Oil Olive oil is well known for its heart healthy

levels of oxidized LDL cholesterol circulating in your

fatty acids with double bonds, you can still use it for

38 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 Fatty Acid Breakdown Saturated 14% Monounsaturated 75% Polyunsaturated 11%

39 Different Oils Fish Oil - Rich in the animal form of Omega-3 fatty acids, which are DHA and EPA. Never use for cooking Flax Oil Rich in the plant form of Omega-3, Alpha Linolenic Acid (ALA) Never use for cooking

40 Nut and Seed oils? Nut oils are rich in polyunsaturated fats which make them a poor choice for cooking The same applies to peanut oil. Peanuts technically aren t nuts (they re legumes) but the composition of the oil is similar. An exception is macadamia nut oil, which is mostly monounsaturated (like olive oil), you can use macadamia oil for low- or medium-heat cooking. Seed and Vegetable oils Rich in Omega 6 fatty acids so should not be used in cooking but probably avoided all together for health Soybean Oil, Sunflower Oil, Corn Oil, Cottonseed Oil, Canola Oil, Rapeseed Oil, Sesame Oil, Grapeseed Oil, Safflower Oil, Rice Bran Oil

41 Should I try a high fat diet? What is a high fat diet?

of ketosis elevated ketone bodies in the blood Body is forced to use

42 Ketogenic Diet Dr Russell Wilder in 1924help in treating epilepsy High in fat, normal protein and low very carbohydrate The body is in a state of ketosis elevated ketone bodies in the blood Body is forced to use the fat for energy instead of carbohydrate as there is insufficient amounts

43 Dangers of being in a ketogenic state Metabolic Shift causes: fatigue, brain fog, irritability & dehydration Increased blood lipids leading to increased cholesterol for some Micronutrient Deficiency Thiamine, folate, iron, calcium, potassium and magnesium Dangerous? Ketosis is described as being potentially dangerous as very high levels of ketone bodies can make the blood acidic. A state referred to as ketoacidosis, which can result in serious illness in a very short period of time

44 Question Time Which type of fat is healthier to cook with at high heat? Monounsaturated Polyunsaturated Saturated

45 Why you need fat in your diet to survive Lesson 4 Recap Understand the different fat that is stored around your body Explored the best oils to cook with and why

46 Facebook Review Leave a Facebook Review to receive free course slides from todays lesson photography@shawacademy.com once you have posted your review

47 Facebook Review Get your free recipe book

48 To expand upon the subjects covered in todays lesson: Real world fat loss and functional strength Lesson 7 Health & Fitness Further Learning Anthropometric measurements Lesson 8 Personal Nutrition Protein and fats for exercise Lesson 4 Sports Nutrition

49 Added this Week: What is New in Your TOOL KIT Exclusive Nutrition Software Bonus Stop Smoking Video What Else Would You like in your tailored tool kit? ONLY 19.99

50 NUTRITON CHALLENGE 2

51 Challenge Number 2? Challenge two is announced by Sarah on our twitter page

52 Winner Receives Health and Wellness Package

53 Remember to rate the lesson and me

Q&A Lesson 5 Digestive Health For Weight Loss We begin with looking at fad diets and why they don t work You will learn about your gut health, the risks with poor digestion and weight gain

54 Q&A Lesson 5 Digestive Health For Weight Loss We begin with looking at fad diets and why they don t work You will learn about your gut health, the risks with poor digestion and weight gain What foods we should be eating and the benefits of fermented foods You will gain insight to your bodies internal fuel system Please feel free to contact us anytime sarahdevine@shawacademy.com

Weight Loss NOTES. [Diploma in Weight Loss]

Weight Loss NOTES. [Diploma in Weight Loss] Weight Loss NOTES [Diploma in Weight Loss] 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