How Eating Sugar Puts Fat On Your Belly

Sugar could possibly be the biggest obstacle to losing belly fat. Consuming too much sugar is basically telling your body to store fat instead of burn it. When you digest sugar your blood-glucose level rises fast which then tells your body to release insulin. Insulin is like your body’s hoarder of fat so it collects it and doesn’t want to give it up. What’s even worse is the more sugar you eat in one sitting the more your blood-glucose level rises which means your body stores even MORE fat.

Scary stuff easily and you can only imagine what will happen over a long period of time if your body continually stores fat. A bigger stomach! Plus tons of other conditions & plenty of trips to your doctor. Unfortunately sugar is so integrated into our food you can almost find it in everything. So when you’re buying your food you want to check the sugar count and try to cut down as many sugar-filled foods since those typically don’t help either.

The common offenders to avoid or limit are: soda, candy, desserts, refined carbohydrates like pastas, white rice, white bread. Sugar also hides in yogurts, juices, cereals, and even sauces. All these offenders you either want to eliminate or substitute for a healthier alternative. So when you’re grocery shopping always be aware of the sugar count.

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Do You Drink Soy Protein When You're Sore From a Workout?

Soy protein is just one of many sports nutrition supplements that may help you improve your body composition in conjunction with a workout plan. As with other high-protein supplements, soy protein is often consumed following workouts. In this way, soy protein may contribute to post-workout muscle recovery. In addition to helping to reduce feelings of soreness due to working out, soy protein may have other fitness-related benefits. Consult a doctor before using any supplements.

Soy Protein for Post-Workout Soreness

• Soy protein may help you stave off soreness caused by workouts due to certain nutrients it contains. According to nutrition specialist Dr. Melina Jampolis, consuming too little protein and insufficient levels of iron may result in feelings of post-workout soreness. Soy protein is a good source of iron and is also rich in protein, so the supplement could help make up for those deficiencies in your diet. Additionally, soy protein products and soy milk may be fortified with vitamin D, another nutrient Jampolis notes may be connected to feelings of soreness.

Pre-Workout Consumption

• In addition to consuming soy protein after your workout when you're sore, you may wish to consume soy protein prior to exercising to stave off soreness. According to research from the February 2006 issue of "The Journal of Nutrition," pre-workout consumption of the amino acids leucine, isoleucine and valine may help prevent soreness. Those amino acids are naturally found in protein supplements such as soy protein, so drinking soy protein before your workout may have the same effect as consuming those amino acids alone.

Other Soy Protein Benefits

• In addition to potentially alleviating feelings of soreness, consuming soy protein after your workouts may help benefit your muscles. Research published in the August 2009 edition of "Journal of the American College of Nutrition" suggests soy can help support muscle protein synthesis, the process that results in muscle building. Additionally, a study from the April 2005 issue of the "Journal of the American College of Nutrition" found that soy protein was just as effective as dairy-based protein at supporting strength gains.

Other Soreness Remedies

• If you find that soy protein isn't sufficient to ease your soreness, explore other options. For example, light physical activity -- known as active rest -- in addition to massage, rest or taking over-the-counter pain relievers may help alleviate soreness caused by exercise. In addition, a study published in the February 2010 issue of "Journal of the International Society of Sports Nutrition" indicates black tea consumption may also help reduce feelings of soreness following workouts.

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Are Trans Fats and Saturated Fats Types of Triglycerides?

Trans fats and saturated fats are two forms of triglycerides. Trans fats are rarely found in nature, while saturated fats are common, especially in animals and in tropical oils. Polyunsaturated fats and monounsaturated fats are also triglycerides. All four forms have different health effects, based on the shapes of the triglycerides.

Triglycerides

• Triglycerides are the storage form of fats. They’re primarily found in the adipose tissue in humans and in seeds of plants. Each triglyceride is made up of one molecule of glycerol and three long chains of fatty acids. The shapes of the fatty acids are what determine whether a triglyceride is a trans fat, a saturated fat, a monounsaturated fat or a polyunsaturated fat. Having elevated levels of triglycerides is a risk factor for cardiovascular disease.

Saturated Fats

• Saturated fats are made up of triglycerides that have three saturated fatty acid chains. They're called saturated because there are no double bonds between any of the atoms in the chains. According to "The Harvard Medical School Family Health Guide," there are more than 24 types of saturated fats. These fats are generally thought to be bad for your health, although some types are not as bad as others. The foods highest in saturated fat include animal products, such as red meats and dairy products.
• Trans Fats

• Trans fats are similar to saturated fats, but there is only a small amount that occurs naturally in meat and dairy products. Most trans fats are artificially created by a process called hydrogenation, which forces hydrogen atoms into vegetable oils that aren't naturally saturated. Partially hydrogenated fats are high in trans fats, and according to "The Harvard Medical School Family Health Guide," they're worse for your health than saturated fats. Most trans fats are found in solid margarine and foods that contain partially hydrogenated oils.

Beneficial Fats

• Triglycerides can also be formed with fatty acid chains that have one or more double bonds in their structures. Monounsaturated fatty acids have one double bond in each chain, while polyunsaturated fats have more than one. According to the "The Harvard Medical School Family Health Guide," polyunsaturated and monounsaturated fats are beneficial for your health primarily because they may help prevent heart disease and autoimmune disorders.

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How Is Ingested Fat Processed in the Body?

Dietary fat is an essential nutrient your body uses for energy and to make cell membranes and other structures. You also need fat for healthy skin and nervous system function. First the fat has to be broken down into small bits that can be absorbed into your body. Once it gets there, fat is either used right away or stored for later use

Digestion

• Fat digestion begins in the mouth where food is mixed with saliva that contains a small amount of lipase, a digestive enzyme that breaks fat apart. Your stomach also makes a small amount of lipase, but most fat digestion occurs in the small intestine. Fat is mixed with bile, which helps break large globs of fat into smaller bits of fat. Pancreatic lipase continues digestion by breaking the fat down into individual fatty acids, which can be absorbed into your bloodstream.

Absorption and Transportation

• The fatty acids are absorbed across the small intestine walls and into the circulatory system. Some fatty acids enter the bloodstream and are carried to the liver to be processed, while other fatty acids go into the lymphatic system and are formed into chylomicrons that move into the bloodstream. The chylomicrons are broken down in the bloodstream and the fatty acids are absorbed into muscle, liver or fat cells.
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Storage and Metabolism

• As long as you're getting plenty of food to eat, adipocytes, also known as fat cells, absorb fatty acids from the blood and store them as fats. Adipocytes can also convert extra carbohydrates to fat. When you're not getting enough food or your energy needs increase due to physical activity or illness, the stored fats are broken back down into individual fatty acids. The fatty acids travel to the liver where they are processed and used as energy or converted to glucose.

Dietary Fats and Health

• Fats are found in foods from both plant and animal origins. Common sources include vegetable oils, margarine, whole milk, cream, meat and poultry products, fish and seafood, nuts and seeds. According to the Centers for Disease Control and Prevention, about 20 to 35 percent of your calories should come from fats. Less than 10 percent should come from saturated fat, and trans fats should be avoided whenever possible.

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