The Power of Negative Energy Balance
Fast Burn (2021) is a dieting guide that aims for actual results. This handbook lays out a revolutionary approach to intermittent fasting that puts your body in gear to lose weight fast.
Ian K. Smith, MD, is a trained medical doctor with a degree from the University of Chicago’s Pritzker School of Medicine. He hosts the hit television show The Doctors and has authored 16 books, including the best-selling titles The Clean 20, SHRED, and The Fat Smash Diet.
What do you really know about fat? Sure, you can spot fat in the juicy rim around a pork chop or in the marbling of a fine steak. You probably also know it’s hiding in the creamy froth of a milkshake and in the rich sweetness of a chocolate bar.
And, of course, you know how it looks and feels on your body. A layer of fat sits under our skin and accumulates around our bellies, thighs, and arms. For some people that might be fine, but for others it may feel like too much.
Either way, fat is inescapable – we need it to live. But not all fat is made equally, and knowing the difference is important for any diet.
The key message here is: A healthy body needs the right amount of the right fats.
Along with carbohydrates and proteins, fat is one of the three macronutrients humans need to survive. Because it’s essential for life, our bodies crave it. That’s why fat usually tastes so good. And when we eat it, our brains produce the neurotransmitter dopamine, which gives us a sensation of reward and pleasure. But that’s just scratching the surface – fat gets even more complicated.
There are four different categories of fat. They are monounsaturated, polyunsaturated, saturated, and trans. Monounsaturated and polyunsaturated fats are sometimes called the “good fats” because they bring many health benefits, such as easing inflammation and lowering the risk of heart disease. These fats are found in vegetables, nuts, seeds, and fish along with cooking oils like soybean oil and olive oil.
In contrast are the saturated and trans fats. These fats are considered more harmful because they’re more difficult to digest and raise the body’s levels of LDL cholesterol, sometimes also known as “bad cholesterol,” because of the way it builds up in your blood vessels over time, increasing the risk for cardiovascular disease. Saturated fats are found in meats like beef, poultry, and lamb along with dairy products and rich oils like coconut oil. Trans fats are usually artificial and found in the hydrogenated oils used in many processed foods.
When you eat fat, the body either breaks it down to carry out bodily functions or stores it in fat cells as potential energy. If you consume more fat than you need, these cells expand, causing weight gain. The key to managing weight is to take in fewer calories than you burn; this way, your body starts consuming that stored fat as fuel. So, what’s the best way to go about this? We’ll examine that in the next blink.
Increasing energy demand will drive the body to refuel by depleting its fat stores and thus shrinking the amount of body fat.
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Blink 3 von 12 - Eine kurze Geschichte der Menschheit
von Yuval Noah Harari
