— Achieving your ideal physique
— Alcohol = How many calories
— Are you a Skinny fat person
— Anabolism And Catabolism
— Art of Carb
— Beginners mass training
— Biggest lies in bodybuilding pt1
— Biggest lies in bodybuilding pt2
— Bodybuilding history
— Bodybuilding three simple rules
— Body mass Index
— Building muscle
— Boosting your metabolism
— Carb cycling for fat loss
— Choose the right Whey Protein
— Common health questions
— Common weight loss mistakes
— Damaged Metabolism
— Drinking water = weight loss
— Do's and Don'ts in muscle gain
— Eating clean
— Eggs Omega 3 enriched
— Fats
— Fad diets, waste your time
— Glycemic Index
— How fat works
— How much protein do I need
— How to stay on track
— Is counting calories necessary
— Insulin use
— Kick start your metabolism
— Low Growth Hormone
— Mind muscle connection
— Muscle toning for woman
— Myths busted
— Nine ways to get fat
— Omega fats
— Protein
— Protein, Carbohydrates, Fats
— Protein and weight control
— Protein bars are not equal
— Secret to weight loss
— Steroids and bodybuilding
— Size diet
— Supplements
— Supplements for bodybuilding
— Supplements explained
— Testostorne Diet
— Testostorne Training
— Testostorne and Muscle
— Understanding Steroid
— Vitamin pills are they good?
— What is Whey Protein
— What is the right age to use steroids
— Weight training for reshaping
— You need sleep

NUTRITIONAL FACTS

— Sources of Protein
— Sources of Vegetable Proteins
— Sources of Carbohydrates
— Sources of Nuts & fats
— Sources of Dairy
— Sources of Fruits & vegetables

TRAINING ARTICLES

— Back training for mass
— Beginners training program
— Beginners bodybuilding routine
— Biceps basic
— Biceps build them bigger longer
— Building a big chest
— Building a massive chest
— Female bicep training
— Trap training
— Deltoid training
— Making friends with leg training
— Smart training for delts
— Woman weight training
— Quad training

If you wish to have the nutritional tables
with easy to use automatic value change
for free Click Here.

FATS
By: Bart van der Molen

The main kinds of fats we eat are saturated, polyunsaturated, monounsaturated and trans fatty acids. Saturated fats and  trans fats raise blood cholesterol. Dietary cholesterol also raises blood cholesterol. A high level of cholesterol in the blood is a major risk factor for coronary heart disease, which leads to heart attack, and also increases the risk of stroke.

What are saturated fatty acids?

Saturated fatty acids have all the hydrogen the carbon atoms can hold. Saturated fats are usually solid at room temperature, and they're more stable — that is, they don't combine readily with oxygen. Saturated fats and trans fats are the main dietary factors in raising blood cholesterol. The main sources of saturated fat are in foods from animals and some plants.

What are trans fats?

Trans fats are unsaturated, but they can raise total and LDL ("bad") cholesterol and lower HDL ("good") cholesterol. Trans fats result from adding hydrogen to vegetable oils used in commercial baked goods and for cooking in most restaurants and fast-food chains.

• Cookies, crackers and other commercial baked goods made with partially hydrogenated vegetable oils may be high in trans fat.
   

• French fries, donuts and other commercial fried foods are major sources of trans fat in the diet. Most fast food contain trans fat.

What are hydrogenated fats?

During food processing, fats may undergo a chemical process called hydrogenation. "Hydrogenate" means to add hydrogen or, in the case of fatty acids, to saturate. The process changes a liquid oil, naturally high in unsaturated fatty acids, to a more solid and more saturated form. The greater the degree of hydrogenation, the more saturated the fat becomes. Many commercial products contain hydrogenated or partially hydrogenated vegetable oils. Recent studies suggest that these fats may raise blood cholesterol. The fatty acid content of most margarines and spreads is printed on the package or label. Liquid and soft tub margarines contain little saturated fat or trans fat.

What are polyunsaturated and monounsaturated fatty acids?

Polyunsaturated and monounsaturated fatty acids are two types of unsaturated fatty acids. Unsaturated fats have at least one unsaturated bond — that is, at least one place that hydrogen can be added to the molecule. They're often found in liquid oils of vegetable origin.

• Polyunsaturated oils are liquid at room temperature and in the refrigerator. They easily combine with oxygen in the air to become rancid. Common sources of polyunsaturated fats are listed in the table below.
   

• Monounsaturated oils are liquid at room temperature but start to solidify at refrigerator temperatures. See the table below for sources.

Polyunsaturated fats tend to help your body get rid of newly formed cholesterol. Thus, they keep the blood cholesterol level down and reduce cholesterol deposits in artery walls. Recent research has shown that monounsaturated fats may also help reduce blood cholesterol as long as the diet is very low in saturated fat.

Both types of unsaturated fats may help lower your blood cholesterol level when used in place of saturated fats in your diet. But you should be moderate in eating all types of fat, because fats contain more than twice the calories of either protein or carbohydrate.

Polyunsaturated or monounsaturated oils — and margarines and spreads made from them — should be used in limited amounts in place of fats with a high saturated fat content, such as butter, lard or hydrogenated shortenings. Choose fats and oils that contain less than 2 grams of saturated fat per tablespoon.