I am frequently asked by those around me, what is the best trick to lose weight. Or how can I get a sick pack? And Somehow this still amazes me.. There is no trick, its takes dedication, and hard work, simple as that. First thing I always tell my friends or anybody that I am training etc, is dedicate yourself to getting and keeping your diet in check. In order to do this you must first educate yourself. I have comprised a list of various foods and food types to stay away from as well as the difference in the main types of fat we consume every day. Start marking these types of foods off the grocery list and you’ll be on your way to a healthy six pack yielding body in no time at all.
Although all fats have the same amount of calories, some are more harmful than others: saturated fats and trans fats are particularly detrimental to your body and health.
These fats are derived from animal products such as meat, dairy and eggs. And they’re also found in some plant-based sources such as coconut, palm and palm kernel oils. These fats are solid at room temperature. Saturated fats clog our arteries and directly raise LDL (bad) cholesterol levels. Avoid them as much as possible. High levels of cholesterol will increase your risk of: a heart attack, stroke, and narrowed arteries. However, I myself along with a handful of others have actually found coconut oil to aid in the weight loss process. I will post my findings on coconut oil in the near future.
Trans Fats or Hydrogenated Fats
Trans fats are actually unsaturated fats, but they can raise LDL (bad) cholesterol levels while also lowering HDL (good) cholesterol levels. Trans fats are used to extend the shelf life of processed foods such as cookies, cakes, fries and donuts. Any item that contains hydrogenated oil or partially hydrogenated oilÂ contains trans fats. Hydrogenation is the chemical process that changes liquid oils into solid fats. Since January 2006, all food manufacturers are required to list trans fat content on food labels. And Just this year there was a similar provision that will apply to baked goods. Which is taking after a California measure that limits trans fat in restaurant food. Enacted in 2008, it requires restaurants to use oils, margarine’s and shortenings that have less than half a gram of trans fat per serving.
Monounsaturated fats and polyunsaturated fats are two types of unsaturated fatty acids. They are derived from vegetables and plants.
– Monounsaturated fats are liquid at room temperature but begin to solidify at cold temperatures. This type of fat is preferable to other types of fat and can be found in olives, olive oil, nuts, peanut oil, canola oil and avocados. Some studies have shown that these kinds of fats can actually lower LDL (bad) cholesterol and maintain HDL (good) cholesterol.
– Polyunsaturated fats are also liquid at room temperature. These are found in safflower, sesame, corn, cottonseed and soybean oils. This type of fat has also been shown to reduce levels of LDL cholesterol, but too much can also lower your HDL cholesterol.
Omega-3 fatty acids
I have been on the omega hype since I first started working out. These include an Ã¢â¬ÅessentialÃ¢â¬Â fatty acid, which means it’s critical for our health but cannot be manufactured by our bodies. Good sources of omega-3 fatty acids include cold-water fish, flax seed, soy, and walnuts. These fatty acids have been shown to reduce the risk of coronary heart disease and also boost our immune systems.
Lets clear the air, we need fat in our diet. Fat provides linoleic acid, an essential fatty acid for growth, healthy skin and metabolism. It also helps absorb fat-soluble vitamins (A,D,E and K). And, face it, fat adds flavor and is satisfying, making us feel fuller, keeping hunger at bay. As the most concentrated source of calories (nine calories per gram of fat compared with four calories per gram for protein and carbohydrates), it helps supply us with energy.
Here is a small list of 9 main food types to stay away from you ever want to achieve those ever so coveted six pack abs or even lose weight for that matter.
1. Avoid anything from a bakery-except for moderate intake of whole-grain bread. Aside from the incredible levels of preservatives and corn syrup, they contain more than three times the trans fat of any other foods.
2. Don’t eat anything fried. Not only do these tasty foods contain high levels of trans fat, but when potatoes are baked or fried at high temperatures, they produce acrylamide. This is a known carcinogen and neurotoxin. Recently, some of the more well known brands of chips and fries were tested and found to contain three hundred times more than the EPA allows in a single glass of water. Hmm
3. Eliminate fatty cuts of beef, lamb, and pork as these are all loaded with cholesterol. Also stay clear of spareribs, organ meats and regular cold cuts, sausage and hotdogs as they are packed with nitrates and really shouldn’t be consumed by anybody.
4. Avoid whole milk, evaporated or condensed whole milk, cream, half-and-half, most non dairy creamers, and whipped toppings. These are all loaded with fats that will most definitely lead to a spare tire around the midsection not a six pack.
5. Eliminate whole milk yogurt, cottage cheese, cheeses such as blue, Roquefort, Camembert, Cheddar, full-fat cream cheese, sour cream and ice cream.
6. Avoid butter and butter-margarine mixtures Avoid margarine always for that matter. Limit your egg yolk consumption to no more than 3 per week. Pass on dressings made with egg yolks, cream or sour cream. (an egg yolk has 213 mg of cholesterol..that’s a lot)
7. No more chocolate unless it contains 70% or more dark cocoa which has a significant amount of flavanoids, but even then stick with a morsel or two not a handful.
8. Stop cooking with more palm oil, lard or bacon they’re loaded with saturated fat!
9. Skip fruits and vegetables prepared in butter, saturated fats, creams, or any type of sauce made with saturated fat in general.
Eating low fat food doesn’t mean we have to give up fat entirely, but we do need to educate ourselves about which fats should ideally be avoided and which ones are more six pack friendly. To find out more Six Pack friendly food choices Visit www.TruthAboutStrength.com
About the Author:
David McCready is the author of The Truth About Strength found at
He specializes in helping athletes and average Joes alike, gain long term Strength and Conditioning without gimmicks, supplements or fad dieting.