Weight-Loss Fats and viceral fat (stomach fat)

Weight-Loss
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NathalieAndrews

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I'm reading up on how to combat visceral fat, but not quite understanding what the articles say on it. One of the pieces of advice was to cut down on carbs and sugar, which is easy enough, but then it also said; "Avoid trans fats, found in some packaged foods and fried fast foods, and saturated fats as much as you can. Opt for healthier sources of fat"

When I googled saturated fats, which is one of the two types of fat the article said to stay away from, it seemed that salmon, nuts, avocado, etc, has this type of fat. Which confuses me, because I thought salmon, nuts, avocado and so on have the healthy type of fat, as opposed to butter, margarin, animal fat and so on.

Anyone who knows more than me who can understand and explain this? What type of fats should you eat (obviously in limited amounts) and what types of food has this type of fat; with the overall idea of losing visceral fat aka stomach fat.

Thanks in advance for your thoughts :)
 
Fats are complicated lol, early studies lumped groups of fats together labelling the whole group good or bad but it is more complicated than that. eg for a long time all fats were demonised for raising cholesterol but further studies have shown that some fats increase good cholesterol and reduced bad cholesterol so it is complicated. this study https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716748/ shows changes in cholesterol levels on a low carb high fat diet. however eating toooo much fat still contains a lot of calories and can be used as a lever for controlling loss/gain if the rest of the diet is meeting nutritional need, so for most people her that means eating less for fat loss but for someone looking to gain muscle then slightly more fat can allow for muscle building with minimal fat gain with that extra muscle (assuming exercise levels are correct)

this meta study https://www.ncbi.nlm.nih.gov/pubmed/20071648 looks at saturated fat and stroke, cardiovascular disease showing that saturated fat is not a cause (a meta study looks at the data from a heap of past studies good and bad to better look at the data)

http://www.bmj.com/content/353/bmj.i1246 this study replaces saturated fats with corn oil and polyunsaturated fat (most vegetable oils) which showed that there was no benefit of changing from saturate to unsaturated.

The big baddie is trans fat

trans fats are man made oils adding hydrogen to unsaturated vegetable oils to increase shelf life.

" trans fats increases levels of low-density lipoprotein (LDL, “bad” cholesterol), especially the small, dense LDL particles that may be more damaging to arteries. It lowers levels of high-density lipoprotein (HDL) particles, which scour blood vessels for bad cholesterol and truck it to the liver for disposal. It also promotes inflammation, (6) an overactivity of the immune system that has been implicated in heart disease, stroke, diabetes, and other chronic conditions. Eating trans fat also reduces the normal healthy responsiveness of endothelial cells, the cells that line all of our blood vessels. In animal studies, eating trans fat also promotes obesity and resistance to insulin, the precursor to diabetes."

https://www.hsph.harvard.edu/nutritionsource/transfats/

so basically if it is natural it is ok but if it is processed it is not ok.
 
I didn't understand most of that, still got a bit of mind-fog going on and I wasn't the sharpest knife in the drawer as it was, lol.
But am I correct if the bottom line is most fats I'll find in fish and meat are fine, but fats that are in butter and oils are bad? So I can basically ignore it as long as I avoid adding fats from butter and oils, and just continue eating the basic unprocessed foods that I'm eating?

Sorry for being a bit dense, and kinda wasting all your work.
 
basically if the fat is natural in the food then it is ok, natural unprocessed fats and oils for cooking are ok eg. butter, coconut oil, olive oil but oils which are partially hydrogenated or hydrogenated vegetable oils should be avoided, not all countries require the labelling of trans fat on ingredients list, so the less processed food the better.

palm oil is a big culprit for trans fat, but due to labelling laws can usually be simply listed as vegetable oil soy oil is also usually hydrogenated.
 
Hi Nathalie Andrews, According to [Spam Link Removed] There are two type of fats are present in Human Body. One is viceral fat and other one is subcutaneous fat. Subcutaneous fat is stored below the skin or just about anywhere else on your body.

Visceral fat is also called a organ fat which can not easily be identify, it is around the organs such as liver, pancreas and intestines.

Your question is about for the Fat which is present in the Food . You are asking which Food fat should be taken in the moderation.

Fats are also important for the growth of the body.

Clarified butter is also a fat but it is also necessary for the brain growth and the intelligence.

Bad Fats are those : Refined oils and fats which increase the cholesterol level of your heart.

Olive oils, salmon, nuts and avocado are the rich source of healthy fats. But everything in excessive are bad.
 
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