Trans fat and saturated fat are equally dangerous as they increase the calories in food. The former is also referred to as partially hydrogenated oils. Even though people concerned about weight loss know what foods to avoid, some fat sources are hidden. By finding out some of these hidden sources, you can improve nutrition significantly.
Since trans fat and saturated fat are tightly connected to cholesterol, consuming them in large quantities increases the heart diseases risk considerably. Fortunately, most of these unhealthy fats come from animal products. However, going vegetarian or even vegan, does not mean that you are safe from these dangerous substances.
Source #1: Muffins and Pastry Products
Pies, muffins (yes, even bran ones), and cakes abound in unhealthy fats that result when certain two ingredients are combined: wheat flour and partially hydrogenated oils. These oils have a major part in the development of atherosclerosis, stroke, and heart attack, as they block the blood vessels. Because of the high amount of fat, pastry products provide a sensation of fullness shortly. Cream cakes are even more dangerous, as they contain many calories. Burning so many calories would require intensive physical exercises. However, the amount of calories burned from exercising may be smaller than the intake.
Source #2: Vegetable Oils
In spite of the fact that they are adequate to a vegetarian's diet, some vegetable foods are very rich in saturated fats and trans-fatty acids. Some examples include:
- Coconut oil
- Palm kernel oil
- Palm oil
- Cocoa butter
Source #3: Dairy Products
Lacto-vegetarians are known to include dairy products in their diet. These foods are high in dietary cholesterol and hence, in saturated fats. Some examples include:
These are particularly dangerous if they are based on whole or 2 percent milk.
Source #4: Processed Foods
While being processed, fats from many foods undergo a process called hydrogenation. At the end of this process, trans fatty acids are formed. Some common sources of processed foods that are rich in unhealthy fats include:
- French fries
- Microwaved popcorn
- Vegetable shortening
- Hard stick margarine
Such packaged foods need to be avoided. In this context, reading the package labels becomes very important. These snacks should be replaced with healthier alternatives, in order to reduce the amount of trans-fatty acids and saturated fats. If you manage to do that while increasing the number of calories burned, you will lose the extra pounds faster.
The secret to cutting down trans fats, saturated fat, and calories, in general, is to use substituents to the foods that you commonly eat. Replacing the ingredients in your favorite recipes is not a difficult thing, as long as you know what to consume. If you are interested in how to lose weight, you need to start by knowing which foods to avoid.