Not all food fats turn us into fat people. The current information on useful lipids will help you to strengthen health and melt the subcutaneous fat!
Author: Matthew Cady, Master, Certified Dietitian
Once they were considered the main culprits of all ills with health, but today food fats are amnestied and are experiencing a real renaissance. There are new and new studies proving that without fats, our chances of maintaining and multiplying health are relatively small. Fitness fans also prepared a pleasant surprise: some fats improve the functional readiness and help melt the layer that hides the cubes of the abdominal press from the eyes. Before you are three groups of fats, the importance of which can not be overestimated; You can buy them in any supermarket and in supermarket stores.
It all started with a study in Greenland. Its main heroes are Inuit – indigenous inhabitants of the island, which are distinguished by a healthy heart, despite the lack of fruits and vegetables in the diet. Since then, a lot of scientific works have appeared that confirm the useful properties of omega-3 acids contained in fish oil – eicosapentaenoic (EPA) and docosahexaenoic acid (DHA). These fatty acids have a beneficial effect on the heart, joints, brain, immunity and eyes. It is believed that the secret of their power lies in the ability to suppress inflammatory reactions in our body.
For sports fans, these "cool" lipids have prepared a special offer. A study at the School of Medicine at the University of Washington, St. Louis, showed that EPA and DHA have anabolic activity and stimulate the synthesis of muscle protein. Moreover, in 2014 the results of scientific work were published in the Journal of Sports Medicine and Pharmacology, which proved that against the background of taking omega-3, athletes less often encountered muscle soreness caused by power training.
Studies have also shown that during exercise EPA and DHA improve blood flow in muscles, and this has a positive effect on athletic performance. Due to anti-inflammatory action, prevention of insulin resistance and improvement of metabolic processes, high concentrations of EPA and DHA slow down the deposition of fats in the body and improve the composition of tissues.
In addition to whale fat, which the Inuit of Greenland enjoyed, EPC and DHA are found in large quantities in the following types of fish: herring, rainbow trout, Arctic char, coal fish, salmon, anchovies, mackerel and sardines. In addition, you can find these fatty acids in meat of herbivores, organic milk, eggs with high content of omega-3 and other products enriched with omega-3.
Some plant products, such as walnuts, chien seeds, flax seed oil and canola, also contain EPA and DHA, albeit in the form of alpha-linolenic acid (ALA). In our body, ALA is converted into EPA and DHA, but studies have shown that such a conversion is rather slow.
In general, all these products will become a good additional source of omega-3 and will fill your body with a mass of useful nutrients, but the best source of EPA and DHA was and is fish.
Few eat fatty fish in sufficient quantities, and therefore taking additives based on fish oil will be a good insurance policy for fitness enthusiasts. It is important to understand that when comparing drugs, you need to pay attention not only to the total content of fish oil. Regardless of whether you choose a capsule or solution, try to find a product on the label of which indicates at least 500 mg of EPA and DHA. Taking such a drug 1 once a day, you will get the optimal dose of omega-3. If you do not like the taste of fish, buy an additive with natural flavors, for example, with lemon or orange flavor.
Natural support for the healthy functioning of the heart and brain!
Fortunately, these days you do not have to worry about the chemical purity of fish oil based products. Control laboratories that perform independent drug testing have not detected significant amounts of mercury and other toxins in the bulk of the omega-3 food additives tested.
A lot of evidence has been accumulated that conjugated linoleic acid (CLA, CLA, omega-6 acid) is the most powerful ally in the battle with fat folds. A concrete example: in a recent Spanish study, volunteers drank milk fortified with 3 g KLK daily for 6 months. At the end of this period, they had a greater reduction in body fat, along with a decrease in waist size compared to the group receiving milk enriched with 3 g of simple olive oil.
KLK attacks fatty depositories from all flanks. It slows down the proliferation and growth of fat cells, blocks genes that encode the accumulation of fats, and increases the sensitivity of tissues to insulin. In addition, the CLC can accelerate the burning of fats during training, and this not only positively affects the composition of tissues, but also increases muscle endurance during the training.
The newest scientific work of the Journal of the Study of Strength and Functional Training showed that the use of CLA can stimulate the secretion of testosterone. The researchers reported that in the body of subjects who received 6 g of CLK on a daily basis, testosterone levels after strength training were higher than those in placebo. And since testosterone is the main anabolic hormone, these data, in fact, prove that CLC promotes the acceleration of muscle growth.
But that's not all! In 2014, an experiment was conducted by staff at the University of Nebraska in Lincoln, which showed that taking CLC for 6 weeks in combination with regular exercise is more effective in regulating blood triglyceride levels than training in combination with placebo. And this is not the only study proving that the CLC helps maintain the health of the cardiovascular system by improving the indicators of blood fats and anti-inflammatory effects.
The main sources of CLC are meat and dairy products. The problem is that the development of the food industry in combination with our desire for low-fat products of animal origin led to a sharp decrease in the number of CLCs in milk and meat. You can correct the situation at the expense of milk and meat from animals grown on a forage.
Scientists from the University of Newcastle in the United Kingdom found that milk from cows grown using organic technologies, including pasture feeding, contains 60% more CLC than milk from animals from large cattle farms, where the main food is grain. Sheep and goat's milk – especially if the animals graze on the grass – also contains CLC in large quantities.
Due to a nutrient deficiency in the modern food chain, taking supplements with KLK is the best way to support the body on a thorny path to an ideal figure. Start with 1-3 g KLK twice daily with meals.
A component contained in food and having a positive effect on the metabolism of proteins and fats!
Strengthens health and improves metabolism!
Keep in mind that the first results will only be visible after a few weeks. As for CLK types, in the experiment, cis-9, trans-11, cis-12 and trans-10 forms of CLA were actively studied.
3. Triglycerides with medium chain length
Do you think that fatty foods can boost fat burning? It may sound paradoxical, but studies show that medium chain triglyceride (MCT) increase the fat burning potential of the body and lead to an improvement in the composition of tissues (the ratio of muscle and fat mass).
Example. The American Journal of Clinical Nutrition conducted a study in which subjects daily received 4-5 teaspoons of olive oil or MCT oil for 4 months. In the MCT group, a more pronounced decrease in body weight and fat mass was achieved compared to the control group receiving the usual olive oil.
The special chemical structure of MCT allows them to be absorbed in the digestive tract in an unchanged form and used to generate energy in the liver. This means that the probability of their accumulation in adipose tissue is much lower than in the case of other edible fats.
MCT offer a dual approach to reducing fat mass. They practically do not accumulate in the form of fat – adipose tissue – and take part in accelerating metabolic processes that burn fats. In addition, scientific work shows that MCT increases insulin sensitivity, which in turn helps to keep fat monsters at a safe distance.
Creamy, coconut and palm oil will be for you the main sources of MCT. Both coconut and palm oil can be used as a substitute for regular fat during cooking, in particular during the passaging and frying.
In the form of food additives, you should take 1-2 teaspoons of refined oil MCT 2-3 times a day. The simplest options – to add MCT oil in a protein shake or use it as a salad dressing.
However, one should not forget that no doses of MCT compensate for the consequences of a bad diet and do not turn an ass into a pedigree horse. If your diet does not stand up to criticism, the chances of getting rid of excess fat – with drugs or without drugs – tend to zero.