Lipids | High Fat / Keto Diet | Weight Loss
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Lipids | High Fat / Keto Diet | Weight Loss

October 3, 2019


Fats are good for you. Hi and welcome back to my channel. If you
are new I am Lola at Beasts Train Mean, and in this video I am going to talk about
dietary fats as a continuation of our macronutrients series. If you missed the
introductory video along with the previous ones in the series, I have
included the links in the description below. If you want more fitness-related
content, then consider subscribing to the channel and hit that notification bell
to be sure not to miss anything. Alright, let’s beast it! What are lipids?
Lipids are a range of organic molecules that dissolve in organic solvents such
as alcohol, ether, or acetone as they are less soluble in water. Generally, lipids are
hydrophobic, which means they don’t like water, and lipophilic, meaning they’re soluble
in fat and fat solvents. Your body contains three main classes of lipids:
the triglycerides, the phospholipids, and sterols. Because this is another broad
subject, this video is going to concentrate on the triglycerides, which
are the fats and oils and they will be referred to sometimes as dietary fats
through the video. Triglycerides are made of fatty acids and there are three types
of fatty acids: saturated, monounsaturated, and polyunsaturated. Saturated fats are
solid at room temperature while unsaturated fats are liquids and
considered the healthiest type of dietary fat. Fatty acid can also be
essential, which your body cannot synthesize, therefore obtained from
your diet or non-essential, which your body synthesizes. functions of dietary
fats. Triglycerides are an important source of energy. They also act as
calorie reserve. Under normal circumstances dietary and stored fats
supply about 60% of your body’s resting energy. During moderate to intense
physical activity glucose and glycogen are used for energy.
For instance, one gram of fat contains nine calories and one gram of carbs and
protein content four calories each. So. when dietary fat exceeds your daily
calorie needs it is stored as body fat. in a calorie deficit, stored fat is used
as energy instead. Triglycerides also act as protectors and insulators: adipose
tissue around the organs cushions and shields the delicate organs especially
the kidneys and the subcutaneous fat, which lies underneath your skin, protects
and insulates your body. Triglycerides also transport micronutrients through
the digestive process, improving intestinal absorption and
bioavailability. Finally they also add sensory quality to food by enhancing the
flavor, odor and texture. Sources of dietary fats. Sources of triglycerides
include butter, margarine, and cooking oils. Baked goods, nuts, and seeds also
provides fat. Plant foods are generally rich in polyunsaturated fatty acids. For
instance, soybeans oil, canola oil, and walnut content linoleic acid which is
the essential omega-3 fatty acids. And flaxseed oil is the most generous source
of omega-3 fatty acids. salmon, mackerel and fish supplements contain Omega-3’s.
Seeds and nuts are good sources of omega-6, and vegetable oils such as corn
oil is the richest source of omega-6 fatty acids. Phospholipids appear in egg
yolks, liver soybeans, and peanut. Cholesterol is the most known of the
sterols. and it is not necessary in your diet as your liver magnifactures
however, it is found in organ meats such as liver, heart and brain. Fat recommended
intakes. According to the Institute of Medicine,
the accepted macronutrient distribution ranch, or AMDR for fats for an adult is
between 20 and 35 percent of total caloric intake. high fat or keto diet and
weight loss. As seen in this video though the high fat or keto diet has been
scientifically proven to help with weight loss in short-term,
it was also proven to increase bad cholesterol and thereby increase the
risk of cardiovascular diseases. This study from 2016 reported those findings.
To summarize, dietary fats are made of fatty acids and there are three
different types of fatty acids: saturated fatty acids, which are solid at room
temperature the monosaturated and polyunsaturated fatty acids which are
liquid at room temperature. Dietary fats are an important source of energy. they
also act as protectors for your organs and insulators. They transport macronutrients and enhance the flavor, odor, and texture of food. Sources of dietary fat include butter, margarine, oils, baked goods, nuts, seeds, egg yolks, fatty fish, and fish supplements. Lastly, high-fat diets such as the keto
diet have been proven to help with weight loss on a short term basis. I would
like to add that this video was a broad summary of a bigger picture and there is
so much more to say about lipids. If you’d like me to go deeper into the
matter, let me know in the comments below. And if you enjoyed this video, like,
subscribe if you are new, and share. As usual, if you have a topic that you’d
like me to cover also comment below. Thank you for watching, and see you soon!

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