Ways to Keep Your RealAge Down

 If you’re in your 50s, your dreams of Olympic gold are probably over, but that doesn’t mean you need to feel old. A study published in June 2016 showed a drop in physical performance between ages 50 and 59, coupled with a low level of physical activity--that’s a recipe for having an older RealAge.

“No one should be surprised that people start to decline in physical abilities in their 50s. We reach our peak physical abilities in our 20s and early 30s,” says Keith Roach, MD, Sharecare’s chief medical officer and co-creator of the RealAge Test. “That being said, staying active can maintain that level of physical ability much longer than if you stop exercising.”

Daily Steps and Physical Challenges
The study carried out by researchers at Duke University and published in Journals of Gerontology: Medical Sciences studied 775 people from 30 years old to over 100. Researchers monitored the participants’ average daily steps and minutes of physical activity per day, as well as their performance in four physical tests: standing on one leg, standing up from a seated position repeatedly for 30 seconds, a walking speed test of four meters and a six-minute walk.

All metrics showed a significant decline with increasing age, with three of the four starting in the 50 to 59 age group. The balance test declined by 19%, from 55.1 seconds for 40 to 49-year-olds to 44.8 seconds for 50 to 59-year-olds; chair stands decreased from 19.4 times in 30 seconds to 17.2; and the six-minute walk decreased from 680.7 yards to 654.7 yards.

Even the baseline totals for steps and activity— about 7,000 steps per day and 40 minutes of activity per day for people between ages 50 and 59—were low, according to Dr. Roach. “It’s sad how little people are doing,” he says. “Seven thousand steps per day is not good. Four thousand is sedentary. We want people taking at least 10,000.”

Stopping the Clock
You may never be as fit as a professional athlete, but it’s never too late to be the fittest version of yourself, says Roach.

Here are three ways to slow the march of time—and keep your RealAge young.

1. Move more. Roach says everyone should take at least 10,000 steps per day (he averages about 20,000). “It only takes about 10 minutes to get 1,000 steps,” he says. “It’s not hard to do.” Roach recommends for people who take public transportation to get off one stop early and walk the rest of the way to your destination. Another trick is pacing while on the phone.

2. Lift weights. You don’t have to be setting world records, but a little resistance training can have surprising benefits. Getting stronger will also improve your balance. “Strength training not only helps with balance and coordination, but it helps keep your bones strong,” says Roach.

3. Do yoga. Doing yoga now can set yourself up for a safer, more active lifestyle when you’re older. One out of three people over age 65 fall every year, leading to injuries, hospitalization, and even death. Plus, fear of falling can lead to anxiety and reduce confidence. A 2014 systematic review of 15 studies found that yoga may increase balance, in addition to keeping your muscles flexible.

If you think the Fountain of Youth can be found inside a jar, you may want to think again. Longevity wellness isn't about appearing younger; it's about protecting your health. Consider increasing your life expectancy from the inside out with things like adding more nuts to your diet, getting better quality sleep and nurturing your healthy relationships. Everything you do can be a step towards a longer life – just make sure they're the right ones.

If you really want to lose your body fat than look for my Ebook at the websites listed below. You'll get information on Healthy eating, exercise, and diet.

“How Bad Do You Want To Lose Weight?”, is available at all the online bookstores selling for $1.99. Go to any of the websites and search the title to find my Ebook. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

How Will Energy Balance Help Me Lose Weight?

Most people don’t think of their weight loss journey as a math problem. But in many ways, it is. To lose weight, you need to calculate your energy balance equation, then change the numbers to create weight loss. If you can get your numbers to tilt in the right direction, you’ll slim down and keep the pounds off for good.

What is the Energy Balance Equation?

Energy balance is simply the relationship between your energy input and your energy output.

   The complete energy equation looks like this:

Energy balance  =  energy input – energy output

It doesn't look very complicated, does it?  But you may not have the numbers to do the math. So to figure out your energy balance you need to gather some important information.

How to Calculate Energy Input

We input energy when we eat. The food we consume provides calories. Calories are simply a unit of energy or heat. The food we eat and the drinks we consume provide different amounts of energy. Protein and carbohydrate each provide 4 calories per gram, and fat provides 9 calories per gram.

So how do you know your energy input number? Count the number of calories you eat each day. You can do it with a simple downloadable food diary or you can use a popular calorie counting app like CalorieCount. A typical woman may consume anywhere from 1200 to 2500 calories per day. That's a pretty big range. To get the most accurate number for you, track your calories for at least a week.
If you've tried a food journal and can't seem to keep up with all the inputs, There is a new device to count the calories for you. Go to HealBe.com and look for the GoBe. It's a new strap on device that costs about the same as an iWatch or a FitBit, but this one counts your glucose level for a 24 hour period and send you a report on your cell phone. Just download the free app, this device can really help anyone that's pre-diabetic or diabetic or just overweight and trying to lose weight.

How to Calculate Energy Output

Energy output happens when your body uses energy.  We often refer to this as "burning” calories. Even when you’re sleeping, your body uses energy to perform basic functions like breathing and circulating blood. The rate at which your body burns calories at rest is called your basal metabolic rate (BMR).

BMR makes up roughly 60-75% of the total number of calories you burn each day.

You also expend energy during activities of daily living, like washing dishes or shopping, and of course, through physical exercise. These activities make up about 15-30% of your total calorie burn each day. The last 5-10% of calories are burned through the thermic effect of food when you eat and digest meals and snacks. 

There are different ways to calculate the number of calories you burn each day.  Many people combine one or two methods to determine the most accurate number.  This is the part we all get wrong and then you sabotage your own diet.
I use a website call "my-calorie-counter.com". You answer a couple simple questions and it tells you your BMR number and how many calories to eat to lose weight. You can find other websites to do the same thing so do it twice to check for accuracy. 

Calculate Your Energy Balance Equation 

If your energy input and your energy output are perfectly balanced, you won’t lose weight.  A perfect energy balance creates a stable weight. To change your weight you need to tip the scales so that they are no longer balanced.

A positive energy balance occurs when your energy input is greater than your energy output. That is, you eat more calories than your body needs. Your body stores excess energy or calories as fat.

  This results in weight gain.

Weight gain = energy input > energy output

Weight loss occurs when you create a negative energy balance.  That is, you burn more calories than you consume.  When this imbalance occurs, your body burns stored energy (fat) in order to function and you lose weight. A negative energy balance is sometimes called a calorie deficit.

Weight loss = energy input < energy output

When you evaluate your own energy balance, it's best to get the numbers as accurate as possible.  Small differences in energy input and energy output can make a big difference in your weight.

So if weight loss is just a simple equation, then why is it so difficult to lose weight? Because there are many factors that affect both your energy input and your energy output. Things like your medical status, age, and mood affects your energy balance equation every day.  Weight loss is a simple equation, but finding the right balance requires a little bit more work.

If you are at the beginning of your weight loss journey, or if you are questioning your current diet and exercise plan, the energy balance equation is a perfect place to start. You don't need to buy fancy tools or invest in an expensive weight loss program. Try to make some changes on your own. Evaluate the factors that affect your caloric intake and caloric output. You have control over some factors (like activity level) and no control over others (age, gender).  Simply change what you can to tilt the scales of your energy balance equation and reach your weight loss goals.

If you really want to lose your body fat than look for my Ebook at the websites listed below. You'll get information on Healthy eating, exercise, and diet.

“How Bad Do You Want To Lose Weight?”, is available at all the online bookstores selling for $1.99. Go to any of the websites and search the title to find my Ebook. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

Why Diets Fail

Most people don’t think of their weight loss journey as a math problem. But in many ways, it is. To lose weight, you need to calculate your energy balance equation, then change the numbers to create weight loss. If you can get your numbers to tilt in the right direction, you’ll slim down and keep the pounds off for good. The reason diets fail is pretty simple. I had to start by knowing what my energy output was. Most people that want to lose weight don't know how many calories their body burns and that's why they fail. The "Energy Balance Equation" is a way you can determine your calorie burn and thus determine how many calories to eat and lose weight.

Most of us make the mistake of just cutting back on food and thinking we can lose weight. Not so, you have to eat about 500 calories a day less than you burn. So you have to start with the number of calories you burn or your "energy output" then you'll know how many calories you can eat.

What is the Energy Balance Equation?

Energy balance is simply the relationship between your energy input and your energy output.

The complete energy equation looks like this:

Energy balance = energy input – energy output

It doesn't look very complicated, does it? But you may not have the numbers to do the math. So to figure out your energy balance you need to gather some important information.

How to Calculate Energy Input

We input energy when we eat. The food we consume provides calories. Calories are simply a unit of energy or heat. The food we eat and the drinks we consume provide different amounts of energy. Protein and carbohydrate each provide 4 calories per gram, and fat provides 9 calories per gram.

So how do you know your energy input number? Count the number of calories you eat each day. You can do it with a simple downloadable food diary or you can use a popular calorie counting app like CalorieCount. A typical woman may consume anywhere from 1200 to 2500 calories per day. That's a pretty big range. To get the most accurate number for you, track your calories for at least a week.

There is a new device that counts calories for you, you wear it on your wrist like a watch and it monitors your glucose and gives you a very accurate account of the total calories you eat in a 24 hour period and breaks it down to the amount of protein, carbs and fats you consumed. Look for the device on the internet, it only has one purpose, it doesn't tell time or do anything else. It has no face, it sends all the info to your smartphone. The Website is "HealBe.com", the device is a "GoBe". If you want a device that counts the calories for you and there's no input on your part this unit might be for you.

How to Calculate Energy Output

Energy output happens when your body uses energy. We often refer to this as "burning” calories. Even when you’re sleeping, your body uses energy to perform basic functions like breathing and circulating blood. The rate at which your body burns calories at rest is called your basal metabolic rate (BMR).

BMR makes up roughly 60-75% of the total number of calories you burn each day.

You also expend energy during activities of daily living, like washing dishes or shopping, and of course, through physical exercise. These activities make up about 15-30% of your total calorie burn each day. The last 5-10% of calories are burned through the thermic effect of food when you eat and digest meals and snacks.

There are different ways to calculate the number of calories you burn each day. Many people combine one or two methods to determine the most accurate number. I used a quick easy website "my-calorie-counter.com". It tells you what your BMR is and how many calorie you can eat to lose weight. It's not the only site, so use more than one site to check the number they give you.

Calculate Your Energy Balance Equation

If your energy input and your energy output are perfectly balanced, you won’t lose weight. A perfect energy balance creates a stable weight. To change your weight you need to tip the scales so that they are no longer balanced.

A positive energy balance occurs when your energy input is greater than your energy output. That is, you eat more calories than your body needs. Your body stores excess energy or calories as fat.

This results in weight gain.

Weight gain = energy input > energy output

Weight loss occurs when you create a negative energy balance. That is, you burn more calories than you consume. When this imbalance occurs, your body burns stored energy (fat) in order to function and you lose weight. A negative energy balance is sometimes called a calorie deficit.

Weight loss = energy input < energy output

When you evaluate your own energy balance, it's best to get the numbers as accurate as possible. Small differences in energy input and energy output can make a big difference in your weight.

The Energy Balance Equation for Weight Loss

So if weight loss is just a simple equation, then why is it so difficult to lose weight? Because there are many factors that affect both your energy input and your energy output. Things like your medical status, age, and mood affect your energy balance equation every day. Weight loss is a simple equation, but finding the right balance requires a little bit more work.

If you are at the beginning of your weight loss journey, or if you are questioning your current diet and exercise plan, the energy balance equation is a perfect place to start. You don't need to buy fancy tools or invest in an expensive weight loss program. Try to make some changes on your own. Evaluate the factors that affect your caloric intake and caloric output. You have control over some factors (like activity level) and no control over others (age, gender). Simply change what you can to tilt the scales of your energy balance equation and reach your weight loss goals.

If you really want to lose your body fat than look for my Ebook at the websites listed below. You'll get information on Healthy eating, exercise, and diet.

“How Bad Do You Want To Lose Weight?”, is available at all the online bookstores selling for $1.99. Go to any of the websites and search the title to find my Ebook. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

Is Walking Real Exercise?

Great post from VeryWell.com. Walking is the easiest form of exercise a person can do. We all know how to walk, it's the perfect exercise, your body is built for walking, and we are already doing it, we just don't do enough. Also remember that exercising for weight loss isn't the same as the high-intensity exercise you might see at the gym.

Is logging 10,000 steps per day, walking your dog, or going for a 30-minute power walk really exercise? Do you get grief from friends who think their jogging is superior to your walking, or that exercise necessarily involves sweating, grunting, and gasping for breath? Let's take a look at how walking is a real exercise.

1. Brisk Walking Is Moderate-Intensity Aerobic Exercise

Walking at a brisk pace that raises your heart rate into the moderate-intensity zone is recommended for the benefits of "real exercise" for the cardiovascular system and to reduce health risks.

A brisk pace is one where you are breathing harder than normal—you can talk, but you can't sing. If you take your pulse, it should be between 50 percent and 70 percent of your maximum heart rate. Walk at least 10 minutes in this zone for it to count as a moderate-intensity exercise session. You should aim for a minimum of 30 minutes of moderate-intensity exercise per day, five days per week, which can be broken up into sessions of at least 10 minutes at a time. Try this 20-minute brisk walking workout for starters.

2. Building Aerobic Fitness With Brisk Walking

Walking is a real exercise that can build your aerobic fitness. Moderate-intensity brisk walking sessions of 30 minutes, five to seven times per week were found in one study to build aerobic fitness similar to higher-intensity exercise. If you'd rather reap the benefits with fewer workouts, aim for a fast walk that brings your heart rate into the zone of 65-75 percent of your maximum heart rate.

If you do that for 30 minutes, three to four days per week, you will build aerobic fitness. Try this aerobic walking workout for starters.

3. Walking as Exercise for Weight Control

The truth about any exercise for weight control is that it can help keep off extra pounds, but controlling what you eat will have the biggest effect.

The CDC recommends at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity for weight management. But they wisely state that you need to reduce your calories.

Read this next paragraph slowly, it's very important.

You can't outrun or outwalk what goes into your mouth. Aerobic activity of sufficient duration (45 minutes of brisk walking) will encourage your body to burn stored fat. But if you are eating enough that it's replacing that stored fat, you won't see a change. Brisk walking, fast running, cycling—exercise won't lead to weight loss if you don't control your eating. That said, one large study in Britain found that women who reported brisk walking for exercise were slimmer than women who did gym exercise or sports instead.

Try this fat-burning walking workout for starters.

4. Benefits of Easy-Intensity Walking

Walking the dog or going for a stroll at an easy pace works your muscles and joints. This is especially beneficial if you are overweight or at risk for arthritis. Strolling at an easy pace reduces the loads on the knee joints by 25 percent while actually burning a few more calories per mile than walking faster.

While it doesn't have the cardiovascular benefits of brisk walking, it is a good starting point for adding activity throughout the day. The CDC also notes that there is evidence that easy-intensity exercise has benefits for improving your mental health and mood, which are also improved by moderate-intensity exercise.

Try this 30-minute walk for arthritis to get started.

5. Low-Intensity Activity Breaks Up Sitting Time to Reduce Health Risks

Many studies are finding that sitting or simply standing for more than 30 minutes at a time can raise your health risks, even if you do a full bout of exercise at some point in the day. Walking around for one to three minutes every half hour or hour has been shown to be needed to reduce these health risks. Getting up and circling the office or house may save your life. One study found that these short, easy walking breaks improved glucose control and insulin response. An increasing number of fitness bands have inactivity alerts to remind you when it's time to get up and move.

And while walking is great, you can also try these 8 hacks to sit less and save your life.

6. Are 10,000 Steps Per Day Really Exercise?

If you are addicted to your fitness tracker and make the effort to reach 10,000 steps per day, does that mean you are exercising? For most people, that number is an indicator you have engaged in exercise during the day, as it is difficult for most people to log more than 6,000 steps just in daily activity. You could log 10,000 steps at an easy pace, and it wouldn't qualify as moderate-intensity exercise.

Many fitness trackers, such as Fitbit, analyze your steps and record those that are aerobic or exercise steps done at a pace they consider fast enough to quality. If you want to ensure you are getting "real exercise," look at that number as well as the step total.

Bottom Line on Walking as Real Exercise

Walking is physical activity at any speed, from a slow stroll through a fast race walk pace. The answer to your smug fitness friends is that a brisk walk is a true exercise, with all of the aerobic cardiovascular fitness effects of other moderate-intensity exercise. If they are cycling, jogging on the treadmill, or using the elliptical trainer, your brisk walk is giving you the same benefits.

That said, you should balance walking with other physical activities. You need strength training to build and maintain muscle. Cycling is very beneficial for walkers as it works the opposite leg muscles. It is good to engage in a variety of activities, so all of your muscle groups are challenged and strengthened. Keep walking, but have a balanced exercise program.

If you really want to lose your body fat than look for my Ebook at the websites listed below. The book only costs $1.99. You'll get information on Healthy eating, exercise, and diet.

“How Bad Do You Want To Lose Weight?”, is available at all the online bookstores selling for $1.99. Go to any of the websites and search the title to find my Ebook. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

How to Maintain Weight Loss After a Diet

Losing weight is difficult enough. But dieters are also faced with the fact that odds are stacked against them for long-term success. Researchers estimate that only about 20 percent of dieters maintain weight loss after a diet. Are you going to be one of them?

To increase your chances of weight maintenance after a diet, plan for a transitional phase after you reach your goal weight.

During this time, make slow adjustments to your lifestyle and watch the effects on the scale. Abrupt changes are likely to cause weight regain.

This transitional phase is also a good time to identify the eating habits and exercise patterns that you learned while dieting so that you can maintain for the long term. For example, researchers have found that dieters who keep the weight off for good are those who continue to maintain a low-fat diet with plenty of fruits and vegetables. If you turn healthy diet habits into healthy lifestyle habits, you're likely to prevent weight regain. 

Habits to Maintain Your Weight

The habits below will help you to move from the dieting phase, through the transitional phase and finally into the maintenance phase, where your weight remains stable. To improve your chances of permanent weight-loss success, try to incorporate these 10 habits into your lifestyle as you move through all phases of the dieting journey.

1. Moderate weight loss works best. Physicians recommend that dieters lose no more than one to two pounds per week. This conservative approach helps patients avoid health risks associated with drastic weight loss. It also allows the dieter to learn new eating habits that will protect their weight loss in the long run. Portion control, healthy snacking, regular exercise and reading nutritional labels are key skills that you'll master if you choose the slower approach to weight loss. Losing weight very quick will only leave you looking weak and sickly.

1. Make a slow transition out of the dieting stage. Once you reach your goal weight, the worst thing you can do is to resume your old eating habits. Remember that those are the eating habits that caused the weight gain in the first place. It is reasonable to gradually increase caloric intake, but experts generally suggest adding only 200 calories per week until your weight stabilizes.This is the starvation type of diet that I never recommend. If you eat healthy foods, stay away from high-calorie foods and drinks, you don't have to starve.
2. Keep regular appointments with your healthcare team. Your healthcare provider or registered dietitian will be able to measure your body fat percentage or evaluate your BMI to make sure that your numbers stay healthy. They will also be able to address health issues that arise when your body shape changes.
3. Stay connected to your sources of support. The same people who supported you in the dieting process will help you maintain your weight loss. They are in the best position to respect the magnitude of your accomplishment and give you a gentle reminder if you lose track of your success. Communicate with them and give them permission to offer respectful guidance if needed.

1. Continue to challenge yourself with new goals. Now that you've mastered one of the toughest challenges you'll ever face, stay on your toes by setting a new goal. It doesn't have to be related to weight loss. Achieving both short-term and long-term goals will help you keep your confidence level high.
2. Stay educated. Take healthy-cooking classes, go to health seminars and participate in fitness fairs. Surround yourself with reminders of what living a healthy life really means. You may also want to stay involved online. Calorie Camp at CalorieCount.com has a feature that allows you to set goals, earn rewards and share your experiences with an online community.
3. Become a mentor. One of the best ways to stay educated is to teach your weight-loss skills to a newbie. By becoming a mentor , you'll be required to stay on top of new research and trends.
4. Exercise. Research into permanent weight loss reveals that exercise is one of the best predictors of long-term success. Thirty to 60 minutes of moderate exercise every day will keep both your body and mind healthy.
5. Eat breakfast. Studies have also found that people who eat breakfast are more successful at keeping the pounds at bay. Make sure that your breakfast includes whole grains and a lean source of protein.
6. Weigh yourself. Keep a scale in your bathroom and use it once a week. Studies show that checking your weight on a regular basis is a practice shared by people who successfully keep their weight off.

If you really want to lose your body fat than look for my Ebook at the websites listed below. You'll get information on Healthy eating, exercise, and diet.

“How Bad Do You Want To Lose Weight?”, is available at all the online bookstores selling for $1.99. Go to any of the websites and search the title to find my Ebook. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

Do I Have To Diet To Lose Weight?

This post is from HealthDay and it explains the misconception people have when they use the word "diet". Your diet is simply the foods you eat. Your diet changes every day because you don't eat the same thing every day. 

The Rumor: You have to go on a strict diet to lose weight

It's fitting that "diet" has four letters, because, for many of us, it's a curse word. We associate dieting with punishment, starvation, beating ourselves up, avoiding any fun social activities and basically, waiting until it’s over and we can start living our lives again -- in leaner bodies, of course. In 2012, there were 108 million people on diets in the United States. To help them reach their goals, Americans spent about $20 billion on various weight-loss products, including diet books, diet drugs, and weight-loss surgeries.

Is it necessary, though? Can you lose weight without being on a diet? We talked to nutrition experts Amy Jamieson Petonic for her tips on how to shed pounds the healthy way and keep them off for good. 

The Verdict: The most effective weight loss involves lifestyle changes, not crash diets

"When you tell yourself you can have this and you can’t have that, oftentimes it winds up backfiring. People end up giving in and eventually binging on the foods they avoided because it’s very hard to be extremely restrictive for a long a period of time.”

“But healthy eating is a lifestyle,” says Lakatos Shames. “Focus on healthy options of what you know you should eat. If you concentrate on eating fruits, vegetables, lean proteins and whole grains, there is less room for the dessert and junk in your meals. Focusing on what you can’t eat is the dieting mentality.” "Focus on what you should eat."

I don't like the idea that if I just eat less junk, I can lose weight. Eating healthy food is the key. Healthy foods will burn fat. Snacks and other frankenfood will only add more fat to your body. 

“Dieting [has] such a negative association with food,” says Petonic. “When you begin to associate good, whole foods with pleasure, weight loss will happen with very little effort.” Petonic suggests eating these foods to help you lose weight without dieting:

Whole grains: Eat 100 percent whole-wheat bread, whole-wheat pasta or brown rice. All provide essential B vitamins and minerals that will fill you up and keep energy levels high.

Quinoa: It’s a complete plant protein that give's you all nine essential amino acids and is packed with fiber and iron.

Salmon: This protein source is high in omega-3 fatty acids DHA and EPA, which are anti-inflammatory, and they provide essential proteins for growth and development.

Pistachios: These protein-packed nuts may help increase you metabolic rate and promote fat burning.

But don’t forget to get moving! Exercise is just as important as nutrition because that’s how you burn calories, says Lakatos. “Exercising is how you speed up your metabolic rate and get your body going. We’ve found that when our clients exercise, they feel good about themselves, and they don’t want to undo their hard work by eating the wrong foods.”

If you're serious about losing weight you want to do a little homework. Find out what foods are good for you, and which ones will only add fat to your body. You can't work off a bad diet or any food that your body can't process and pass through. If you wonder why you're adding body fat it's because your body can't process the food you're eating.

If you really want to lose your body fat than look for my Ebook at the websites listed below. The book only costs $1.99. You'll get information on Healthy eating, exercise, and diet.

“How Bad Do You Want To Lose Weight?”, is available at all the online bookstores selling for $1.99. Go to any of the websites and search the title to find my Ebook. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, Ibooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

Saturated Fats: Good or Bad?

It's something almost everyone who is interested in nutrition knows: Saturated fats are bad for us. They clog our arteries and cause heart attacks.

It wasn't until recently, however, that many people stopped to ask if saturated fats were truly unhealthy. Many of the other "facts" about nutrition we've thought were true since the 1960s or so have been disproven. In fact, the Dietary Guidelines for Americans, on which the famous food pyramids and food plates have been built, have been changing in recent years.

They have stopped emphasizing the importance of eating a low-fat diet. They now advise limiting sugar. They stopped the long-time idea that cholesterol in the diet is bad. But they still advise serious restrictions on saturated fats.

How Much Saturated Fat Is Advised?

The American Heart Association advises that no more than 5 to 6 percent of calories come from saturated fats, which is about 12 grams of saturated fat for the average person eating 2,000 calories per day. The 2015 Dietary Guidelines for Americans recommends limiting saturated fat to 10 percent of calories, which is about 22 grams of saturated fat.

I talked to my Doctor about this very subject and he said 12 to 14 grams a day. So, how much is that? 14 grams is 1/2 ounce. 

Did You Know that a Tablespoon of Olive Oil Contains 2 Grams of Saturated Fat?

We think of saturated fats as mainly being in fatty meats, full-fat dairy products, and coconut oil, but all fats are a mixture of different fats, and they usually include some saturated fats. This is the main reason why it is quite difficult to eat a diet as low in saturated diet fat as the American Heart Association recommends.

It is also very difficult to get all the essential nutrients that are recommended on a daily basis on a diet that is very low in saturated fat.

So, What's the Verdict?

Although eating too much saturated fat could be bad for some people, or perhaps in some contexts (such as what else is in the diet) the evidence for it being bad all the time and for everyone isn't holding up very well. Like many other things we eat, if we consume too much saturated fats it will cause high cholesterol and excess fats in the blood stream. Your liver has to process nutrients in food before they go into the blood stream, but if you eat too much saturated fat the liver can't handle more than about 1/2 ounce per day and the rest will enter the blood stream without being processed first which will cause clots in the arteries.

Does This Mean That Saturated Fat is Good?

Some of the results I've mentioned might make us think that saturated fats in our diet are not only "not bad," they are actually "good." Like Christopher Ramsden, I would counsel humility on this point. We just do not know at this time.

However, here are some intriguing thoughts and possibilities:

• We often say "saturated fat" as if it's only one thing. There are actually lots of types of saturated fats, many of which are known to be used in different ways by the body. 
• 
  
• Saturated fats are more stable, and less prone to oxidation than other fats. It could be that some of the negative results found from adding polyunsaturated fats to the diet come from the fact that they are more easily oxidized, and this definitely would have negative effects on the body.
• The oils used to provide polyunsaturates are mainly full of omega-6 fats, which could have inflammatory effects in the body, not good.
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• Obviously, we still have much to learn about this subject. However, the way I read the current evidence, people can stop assuming that the next burger they eat will clog their arteries! It all depends on how much saturated fat you're consuming.
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