Lipids | High Fat / Keto Diet | Weight Loss

Lipids | High Fat / Keto Diet | Weight Loss

August 10, 2019 1 By William Morgan


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!