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| animalbehavior, frostbyte, fitness forum, scooters, hdl c, desirable body fat, the, and, printer toner, auto electronics, sourcesfat diet, atherosclerosis, muscle fat ratio, | - TRIM changes THE FAT: Fat changes is the most energy dense of all the nutrients and is stored quite readily as body fat. Whilst fat is needed in the diet, excess amounts can contribute to high body fat levels. Most people trying to lose body fat should aim changes for a daily fat intake of less than 40 to 60 grams/ day. This can be achieved by limiting added fats such as butter/margarine, mayonnaise, oils, creamy sauces, fried foods, chocolate and pastries and choosing low fat dairy foods, lean meats and skinless poultry. (See the Fat Counter topic for further information). - FILL UP ON HEALTHY CARBOHYDRATE-RICH FOODS, particularly those that are also high in fibre. Foods such as multigrain bread, pasta, brown rice, fresh fruit, legumes (beans, peas, lentils etc), vegetables, and wholegrain cereals are low in kilojoules/calories and fat and provide essential fuel to exercising muscles. |
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| Any sportsperson concerned about body fat levels should be encouraged to have a professional assessment by a sports dietitian or exercise physiologist. LOSING IT The key to successful body fat loss is to lose fat without losing fitness. This means aiming for a dietary intake that meets carbohydrate and nutrient needs but allows the body to utilise desirable body fat some of its excess fat stores. There are no magic desirable body fat pills or potions for healthy and long-term body fat loss, just some simple commonsense guidelines. GOOD FOOD DISTRIBUTION: Spread food intake over the day and avoid desirable body fat a starve/binge style of eating. Eating more food regularly during the day when it is required for fuel and less at night when it is not needed, helps develop an efficient metabolism, control appetite and promotes high energy levels. A good breakfast is particularly important and skipping meals may cause blood sugar levels to drop leading to cravings for sugary carbohydrates. |
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