12 week weight loss programme

Steps to success

• Create a calorie deficit To lose weight you need to consume fewer calories than your body needs to maintain weight. This creates a calorie deficit. The combination of a healthy lower-calorie diet and a good exercise regime is vital. Adding specific weight loss and body toning supplements will give you far faster results than using diet or exercise alone.
• Eat 5-6 meals/snacks per day To reduce hunger and speed up your metabolism, eat five to six small meals a day. This is easy when you include sports nutrition products. Your calories for the day should be split between these smaller meals. Skipping meals reduces your metabolic rate and allows your blood sugar levels to drop. A regular intake of protein throughout the day combats this effect.
• Pick a high protein meal replacement It has been shown that using meal replacement bars and shakes that are rich in whey protein, not only preserves muscle when dieting, but also reduces hunger pangs and helps you reach your weight loss goals more easily. People who use support products such as supplements, shakes and bars that contain weight loss nutrients often see even faster results. These products promote weight loss when used in conjunction with the advised exercise and diet plan and contain ingredients that research shows could speed weight loss.
• Perform regular resistance training and cardio Muscle is metabolically active - in other words, it burns calories. If you lose muscle, your body's demand for calories decreases, making weight loss harder. The best way to preserve lean muscle and give your body that attractive, toned look is to train at least three times a week for around 45 minutes. Aim to complete three resistance sessions (weights / circuits / bands / DVDs) per week for around 45 minutes and gradually add cardiovascular training (running/cycling/aerobics) to your regime up to two or three times per week. This will increase the calories burnt and increase fat loss.
• Stay hydrated and lose fat Aim to drink two to three litres of water a day to maximise your performance and optimally support your fat loss goals. This is easily achieved by drinking small, regular glasses of water and/or low-calorie rehydration drinks.
• Have a post-exercise recovery snack If you're doing a lot of exercise, especially resistance exercise (e.g. weight training), then it's vital to maximise recovery by getting the right nutrients inside your body straight after training. This will help to replace lost energy and allow damaged muscle to repair and recover faster. A high-quality protein formula taken immediately after exercise will help you recover in time for your next workout.

http://www.nhs.uk/livewell/weight-loss-guide/Pages/weight-loss-guide.aspx

Milk

Varieties of milk

There are many different varieties of milk available for consumption within the UK.
The different milks tend to vary according to the way they are produced, and their fat content. The fat content of milk varies depending on the product e.g. whole milk has a fat content of about 4% fat, whole standardised milk, that which is widely available for sale, has a minimum fat content of 3.5% fat, semi skimmed milk contains 1.7% fat, skimmed milk contains about 0.1% fat, and in addition there is 1% fat milk.

Which milks are available?
Whole milk

Natural whole milk is milk with nothing added or removed.
Whole standardised milk is whole milk standardised to a minimum fat content of 3.5%.
Whole homogenised milk is identical in fat and nutrient content to whole standardised milk however it has undergone a specific process known as “homogenisation” which breaks up the fat globules in the milk. This spreads the fat evenly throughout the milk and prevents a creamy layer forming at the top.

Semi skimmed milk

Semi skimmed milk is the most popular type of milk in the UK with a fat content of 1.7%, compared to a minimum of 3.5% in whole standardised milk and 0.1% in skimmed milk -

Skimmed milk

Skimmed milk has a fat content of between 0-0.5% and an average fat content of 0.1%. Skimmed milk therefore has nearly all the fat removed.
It contains slightly more calcium than whole milk and lower levels of fat soluble vitamins, particularly vitamin A, as this is lost when the fat is removed-see nutritional composition of milks
The lower level of fat in skimmed milk reduces its calorie (energy) content.  For this reason it is not recommended for children under the age of 5 years as they need the extra energy for growth. However it is ideal for adults who wish to limit their fat or calorie intake.
Skimmed milk has a slightly more watery appearance than other types of milk and has a less creamy taste due to the removal of fat.

Coeliac disease

Gluten-free diet

 

Definition

A gluten-free diet is a diet that excludes the protein gluten. Gluten is found in grains such as wheat, barley, rye, and a cross between wheat and rye called triticale.

A gluten-free diet is primarily used to treat celiac disease. Gluten causes inflammation in the small intestines of people with celiac disease. Eating a gluten-free diet helps people with celiac disease control their signs and symptoms and prevent complications.

Initially, following a gluten-free diet may be frustrating. But with time, patience and creativity, you'll find there are many foods that you already eat that are gluten-free and you will find substitutes for gluten-containing foods that you can enjoy.

Purpose

The gluten-free diet is a treatment for celiac disease. Some people who don't have celiac disease also may have symptoms when they eat gluten, however. This is called non-celiac gluten sensitivity.

People with non-celiac gluten sensitivity may benefit from a gluten-free diet. But people with celiac disease must be gluten-free to prevent symptoms and disease-related complications.

Diet details

Switching to a gluten-free diet is a big change, and like anything new, it takes some getting used to. You may initially feel deprived by the diet's restrictions, especially if you weren't having troubling symptoms before your diagnosis.

It may help to try to focus on all the foods you can eat instead, however. You may be pleasantly surprised to realize how many gluten-free products, such as bread and pasta, are now available. Many specialty grocery stores sell gluten-free foods. If you can't find them in your area, check with a celiac support group or search online.

If you're just starting with a gluten-free diet, it's a good idea to consult a dietitian who can answer your questions and offer advice about how to avoid gluten while still eating a healthy, balanced diet.

Allowed foods

Many healthy and delicious foods are naturally gluten-free:

• Beans, seeds and nuts in their natural, unprocessed form
• Fresh eggs
• Fresh meats, fish and poultry (not breaded, batter-coated or marinated)
• Fruits and vegetables
• Most dairy products

It's important to make sure that they are not processed or mixed with gluten-containing grains, additives or preservatives. Many grains and starches can be part of a gluten-free diet, such as:

• Amaranth
• Arrowroot
• Buckwheat
• Corn and cornmeal
• Flax
• Gluten-free flours (rice, soy, corn, potato, bean)
• Hominy (corn)
• Millet
• Quinoa
• Rice
• Sorghum
• Soy
• Tapioca
• Teff

Always avoid

Avoid all food and drinks containing:

• Barley (malt, malt flavoring and malt vinegar are usually made from barley)
• Rye
• Triticale (a cross between wheat and rye)
• Wheat

Avoiding wheat can be challenging because wheat products go by numerous names. Consider the many types of wheat flour on supermarket shelves — bromated, enriched, phosphated, plain and self-rising. Here are other wheat products to avoid:

• Durum flour
• Farina
• Graham flour
• Kamut
• Semolina
• Spelt

Avoid unless labeled 'gluten-free'

In general, avoid the following foods unless they're labeled as gluten-free or made with corn, rice, soy or other gluten-free grain:

• Beer
• Breads
• Cakes and pies
• Candies
• Cereals
• Communion wafers
• Cookies and crackers
• Croutons
• French fries
• Gravies
• Imitation meat or seafood
• Matzo
• Pastas
• Processed luncheon meats
• Salad dressings
• Sauces, including soy sauce
• Seasoned rice mixes
• Seasoned snack foods, such as potato and tortilla chips
• Self-basting poultry
• Soups and soup bases
• Vegetables in sauce

Certain grains, such as oats, can be contaminated with wheat during growing and processing stages of production. For this reason, doctors and dietitians generally recommend avoiding oats unless they are specifically labeled gluten-free.

You should also be alert for other products that you eat or that could come in contact with your mouth that may contain gluten. These include:

• Food additives, such as malt flavoring, modified food starch and others
• Medications and vitamins that use gluten as a binding agent

Watch for cross-contamination

Cross-contamination occurs when gluten-free foods come into contact with foods that contain gluten. It can happen during the manufacturing process, for example, if the same equipment is used to make a variety of products.

Some food labels include a "may contain" statement if cross-contamination is likely. But be aware that this type of statement is voluntary.

Foods may also be labeled as "gluten-free." If a product carries a gluten-free label, the Food and Drug Administration requires that the product contain less than 20 parts per million of gluten. Be aware that products labeled "wheat-free" may still contain gluten.

You still need to check the actual ingredient list. If you're not sure whether a food contains gluten, don't buy it or check with the manufacturer first to ask what it contains.

Cross-contamination can also occur at home if foods are prepared on common surfaces or with utensils that weren't thoroughly cleaned after being used to prepare gluten-containing foods. Using a common toaster for gluten-free bread and regular bread is a major source of contamination, for example. Consider what steps you need to take to prevent cross-contamination at home, school or work.

Be careful about eating out at restaurants. Ask restaurant staff members if they have choices that are truly gluten-free, including being prepared so as to avoid cross-contamination.

coeliac-Irelanddotcom
celiaccentraldotorg

Fruit & Vegtables

Eating 5 portions of fruit and vegtables a day can reduce your risk of cardiovascular disease and some cancers.

In particular

lung, colon, breast, cervix, esophagus, oral cavity, stomach, bladder, pancreas, and ovary

Fruits and vegetables contain a wide variety of nutrients that have many different effects on the body. These nutrients include carotenoids, folate, vitamin C, vitamin E, selenium, flavonoids and various other phytochemicals (chemicals found in plants). Some of these may be linked to reduced cancer risk by doing things like:

• Mopping up harmful chemicals that could potentially damage DNA.
• Helping protect against DNA damage.
• Helping with repairing DNA.
• Blocking the formation of cancer-causing chemicals.

Fruit and veg are high in fibre. Fibre increases the size of stools, dilutes their contents, and helps people have more frequent bowel movements. This reduces the contact time between the bowel and harmful chemicals in the stools. Fibre may also help gut bacteria produce helpful chemicals that change the conditions in the bowel. All of these things help to reduce the risk of cancer.

It also:

-improves your digestive system,

-strengthens your skeletal system

-helps develop your cardio-vascular system,

-helps your immune system,

-reducing your vulnerability to minor infections like the flu and cold.

One portion of fruit (approx 80g weight)

equivalent to 80g in weight

(As eaten, edible portion, drained if canned)

Apple: fresh 1 medium apple

Apple: puree 2 heaped tablespoons

Apricot: canned 6 halves

Apricot: fresh 3 apricots

Avocado Half an avocado

Banana: fresh 1 medium banana

Blackcurrants 4 heaped tablespoons

Blueberries 2 handfuls (4 heaped tablespoons)

Cherries: canned 11 cherries (3 heaped tablespoons)

Cherries: fresh 14 cherries

Clementines 2 clementines

Damsons 5 to 6 damsons

Dates: fresh 3 dates

Fig: fresh 2 figs

Fruit juice: 100%

unsweetened

1 medium (150ml) glass of unsweetened 100% fruit juice can count

as a portion.

Juices can only count as a maximum of one of your 5 A DAY,

however much you drink.

Fruit salad: 3 heaped tablespoons

Fruit salad: fresh 3 heaped tablespoons

Fruit smoothie

1 medium glass (150ml)

One smoothie containing all the edible pulped fruit or vegetable

may count as more than one 5 A DAY portion, but this depends on

the quantity of fruits or vegetables and/or juice used, as well as how

the smoothie has been made.

For a single smoothie to qualify as being two portions, it must

contain either:

• at least 80g of one variety of whole fruit and/or vegetable

and at least 150ml of a different variety of 100% fruit and/or

vegetable juice, or

• a minimum of 80g of one variety of whole fruit and/or

vegetable and at least 80g of another variety of whole fruit

and/or vegetable.

Smoothies can only count as a maximum of two of your 5 A DAY,

however much you drink.

Gooseberries 1 handful

Grapefruit

segments: canned 3 heaped tablespoons (8 segments)

Grapefruit: fresh Half a grapefruit

Grapes 1 handful

Kiwi fruit 2 kiwi fruit

Kumquat 6-8 kumquats

Lychee: canned 6 lychees

Lychee: fresh 6 lychees

Mandarin orange:

canned 3 heaped tablespoons

Mandarin orange:

fresh 1 medium orange

Mango: fresh 2 slices (2-inch slice)

Melon 1 slice (2-inch slice)

Nectarine 1 nectarine

Orange 1 orange

Passion fruit 5 to 6 fruit

Pawpaw (papaya):

fresh 1 slice

Peach: canned 2 halves or 7 slices

Peach: fresh 1 medium peach

Peach: ready to eat 2 halves

Pear: canned 2 halves or 7 slices

Pear: fresh 1 medium pear

Pear: ready to eat 2 halves

Pineapple: canned 2 rings or 12 chunks

Pineapple: crushed 3 tablespoons

Pineapple: fresh 1 large slice

Plum 2 medium plums

Prune: canned 6 prunes

Prune: ready to eat 3 prunes

Raspberries:

canned 20 raspberries

Raspberries: fresh 2 handfuls

Rhubarb: canned

chunks 5 chunks

Rhubarb: cooked 2 heaped tablespoons

Satsuma 2 small satsumas

Sharon fruit 1 sharon fruit

Strawberry:

canned 9 strawberries

Strawberry: fresh 7 strawberries

Sultanas 1 heaped tablespoon

Tangerine 2 small tangerines

Tomato puree 1 heaped tablespoon

Tomato: canned

plum 2 whole

Tomato: fresh 1 medium, or 7 cherry

Fiber
Fruit & Veg that contain 5g or more fiber per reference amount qualify to carry the label "high in fibre"
Example of sources of high fibre are:
Apples
Blackberries
Lentils
Pears
Rasberries
Spinach



Dark Green Coloured Vegetables - Vit A, folate, iron & calcium, fiber

Carrots- Vit A, antioxidants, zinc, magnesium

Potatoes - Vit b, Vit C, potassium

Butternut Squash - very low calorie, antioxidants, fiber

Courgettes - very low calorie, anti-oxidants

Aubergine - lowers cholesterol

Onions - cardiovascular benefits

Garlic - cardiovascular benefits

Pomgranate - Vitamin C

Watermelon - Vitamin C

Passion fruit - Vitamin C

Seeds/nuts - cardiovascular benefits, protein

Bananas - Potassium, Cardiovascular effects

Oranges - Vitamin C

Limes - Vitamin C

Peppers - Vit A, Vit C, potassium

Tomatoes - antioxidants, Vit A, Vit C

Lettuce - Vit A, Vit K

Apples - soluble fiber

Plums - Vitamin C

Mushrooms - Vitamin D, fiber

Strawberries - zinc, antioxidants, potassium

PEaches - Vit C

Pineapples - Vit B, manganese

Grapes - Vit K, Vit B2

Kale (superfood) low calorie, high fiber, vit K, cardiovascular benefits, anti-inflammatory properties, Vit C, calcium

Cholesterol lowering foods - oatmeal, nuts, soy products, aubergines, plant sterols, lecithin granules. 

Glycemic Index

What is the Glycemic Index?

The Glycemic Index is a numerical Index that ranks carbohydrates based on their rate of glycemic response (i.e. their conversion to glucose within the human body). Glycemic Index uses a scale of 0 to 100, with higher values given to foods that cause the most rapid rise in blood sugar. Pure glucose serves as a reference point, and is given a Glycemic Index (GI) of 100.

Glycemic Index values are determined experimentally by feeding human test subjects a fixed portion of the food (after an overnight fast), and subsequently extracting and measuring samples of their blood at specific intervals of time. The earliest known work on the Glycemic Index was done by Dr. David Jenkins and associates at St. Michael's Hospital in Toronto, Canada. More recently, an effort to expand the Glycemic Index has been made by Jennie Brand-Miller and her associates at the Human Nutrition Unit of the University of Sydney in Sydney, Australia.

The Glycemic Index Yields Some Surprises
Nutritionists used to believe that all simple sugars digested quickly and caused a rapid rise in blood sugar, and that the opposite was true for "complex carbohydrates". But that's not always the case. While many sweet and sugary foods do have high GI's, some starchy foods like potatoes or white bread score even higher than honey or table sugar (sucrose)!

Why is the Glycemic Index Important?

Your body performs best when your blood sugar is kept relatively constant. If your blood sugar drops too low, you become lethargic and/or experience increased hunger. And if it goes too high, your brain signals your pancreas to secrete more insulin. Insulin brings your blood sugar back down, but primarily by converting the excess sugar to stored fat. Also, the greater the rate of increase in your blood sugar, the more chance that your body will release an excess amount of insulin, and drive your blood sugar back down too low.

Therefore, when you eat foods that cause a large and rapid glycemic response, you may feel an initial elevation in energy and mood as your blood sugar rises, but this is followed by a cycle of increased fat storage, lethargy, and more hunger!

Although increased fat storage may sound bad enough, individuals with diabetes (diabetes mellitus, types 1 and 2) have an even worse problem. Their bodies inability to secrete or process insulin causes their blood sugar to rise too high, leading to a host of additional medical problems.

The theory behind the Glycemic Index is simply to minimize insulin-related problems by identifying and avoiding foods that have the greatest effect on your blood sugar.

Should All High-GI Foods be Avoided?
For non-diabetics, there are times when a rapid increase in blood sugar (and the corresponding increase in insulin) may be desirable. For example, after strenuous physical activity, insulin also helps move glucose into muscle cells, where it aids tissue repair. Because of this, some coaches and physical trainers recommend high-GI foods (such as sports drinks) immediately after exercise to speed recovery.

Also, it's not Glycemic Index alone that leads to the increase in blood sugar. Equally important is the amount of the food that you consume. The concept of Glycemic Index combined with total intake is referred to as "Glycemic Load", and is addressed in the next section...

How Glycemic Load Improves the Glycemic Index Although most candy has a relatively high Glycemic Index, eating a single piece of candy will result in a relatively small glycemic response. Why? Well, simply because your body's glycemic response is dependent on both the type AND the amount of carbohydrate consumed. This concept, known as Glycemic Load, was first popularized in 1997 by Dr. Walter Willett and associates at the Harvard School of Public Health. Glycemic Load is calculated this way:

GL = GI/100 x Net Carbs (Net Carbs are equal to the Total Carbohydrates minus Dietary Fiber)

Therefore, you can control your glycemic response by consuming low-GI foods and/or by restricting your intake of carbohydrates.

Glycemic Indexes and Glycemic Loads for Common Foods

GI and GL for Common Foods
Food	GI	Serving Size	Net Carbs	GL
Peanuts	14	4 oz (113g)	15	2
Bean sprouts	25	1 cup (104g)	4	1
Grapefruit	25	1/2 large (166g)	11	3
Pizza	30	2 slices (260g)	42	13
Lowfat yogurt	33	1 cup (245g)	47	16
Apples	38	1 medium (138g)	16	6
Spaghetti	42	1 cup (140g)	38	16
Carrots	47	1 large (72g)	5	2
Oranges	48	1 medium (131g)	12	6
Bananas	52	1 large (136g)	27	14
Potato chips	54	4 oz (114g)	55	30
Snickers Bar	55	1 bar (113g)	64	35
Brown rice	55	1 cup (195g)	42	23
Honey	55	1 tbsp (21g)	17	9
Oatmeal	58	1 cup (234g)	21	12
Ice cream	61	1 cup (72g)	16	10
Macaroni and cheese	64	1 serving (166g)	47	30
Raisins	64	1 small box (43g)	32	20
White rice	64	1 cup (186g)	52	33
Sugar (sucrose)	68	1 tbsp (12g)	12	8
White bread	70	1 slice (30g)	14	10
Watermelon	72	1 cup (154g)	11	8
Popcorn	72	2 cups (16g)	10	7
Baked potato	85	1 medium (173g)	33	28
Glucose	100	(50g)	50	50

The table below shows values of the Glycemic Index (GI) and Glycemic Load (GL) for a few common foods. GI's of 55 or below are considered low, and 70 or above are considered high. GL's of 10 or below are considered low, and 20 or above are considered high.

More information on the glycemic index of other foods you can check on http://www.glycemicindex.com/

Cooking Oils

The Stability of Cooking Oils

When you’re cooking at a high heat, you want to use oils that are stable and don’t oxidize or go rancid easily.

When oils undergo oxidation, they react with oxygen to form free radicals and harmful compounds that you definitely don’t want to be consuming.

The most important factor in determining an oil’s resistance to oxidation and rancidification, both at high and low heat, is the relative degree of saturation of the fatty acids in it.

Saturated fats have only single bonds in the fatty acid molecules, monounsaturated fats have one double bond and polyunsaturated fats have two or more.

It is these double bonds that are chemically reactive and sensitive to heat.

Saturated fats and monounsaturated fats are pretty resistant to heating, but oils that are high in polyunsaturated fats should be avoided for cooking (1).

Alright, now let’s discuss each type of cooking fat specifically.

The Winner: Coconut Oil

When it comes to high heat cooking, coconut oilis your best choice.

Over 90% of the fatty acids in it are saturated, which makes it very resistant to heat.

This oil is semi-solid at room temperature and it can last for months and years without going rancid.

Coconut oil also has powerful health benefits. It is particularly rich in a fatty acid called Lauric Acid, which can improve cholesterol and help kill bacteria and other pathogens (2, 3, 4).

The fats in coconut oil can also boost metabolism slightly and increase feelings of fullness compared to other fats. It is the only cooking oil that made it to my list of superfoods (5, 6, 7).

Fatty Acid Breakdown:

• Saturated: 92%.
• Monounsaturated: 6%.
• Polyunsaturated: 1.6%.

Make sure to choose virgin coconut oil. It’s organic, it tastes good and it has powerful health benefits.

The saturated fats used to be considered unhealthy, but new studies prove that they are totally harmless. Saturated fats are a safe source of energy for humans (8, 9, 10).

Butter

Butter was also demonized in the past due to its saturated fat content.

But there really is no reason to fear real butter. It’s the processed margarine that is the truly awful stuff (11).

Real butter is good for you and actually fairly nutritious.

It contains Vitamins A, E and K2. It is also rich in the fatty acids Conjugated Linoleic Acid (CLA) and Butyrate, both of which have powerful health benefits.

CLA may lower body fat percentage in humans and butyrate can fight inflammation, improve gut health and has been shown to make rats completely resistant to becoming obese (12, 13, 14, 15, 16).

Fatty Acid Breakdown:

• Saturated: 68%.
• Monounsaturated: 28%.
• Polyunsaturated: 4%.

There is one caveat for cooking with butter. Regular butter does contain tiny amounts of sugars and proteins and for this reason it tends to get burned during high heat cooking like frying.

If you want to avoid that, you can make clarified butter, or ghee. That way, you remove the lactose and proteins, leaving you with pure butterfat.

Here’s a great tutorial on how to clarify your own butter.

Make sure to choose butter from grass-fed cows. This butter contains more Vitamin K2, CLA and other nutrients, compared to butter from grain-fed cows.

Olive Oil

Olive oil is well known for its heart healthy effects and is believed to be a key reason for the health benefits of the mediterranean diet.

Some studies show that olive oil can improve biomarkers of health.

It can raise HDL (the good) cholesterol and lower the amount of oxidized LDL cholesterol circulating in your bloodstream (17, 18).

Fatty Acid Breakdown:

• Saturated: 14%.
• Monounsaturated: 75%.
• Polyunsaturated: 11%.

Studies on olive oil show that despite having fatty acids with double bonds, you can still use it for cooking as it is fairly resistant to the heat (19).

Make sure to choose quality Extra Virgin Olive Oil. It has much more nutrients and antioxidants than the refined type. Plus it tastes much better.

Keep your olive oil in a cool, dry, dark place, to prevent it from going rancid.

Animal Fats – Lard, Tallow, Bacon Drippings

The fatty acid content of animals tends to vary depending on what the animals eat.

If they eat a lot of grains, the fats will contain quite a bit of polyunsaturated fats.

If the animals are pastured raised or grass-fed, there will be more saturated and monounsaturated fats in them.

Therefore, animal fats from animals that are naturally raised are excellent options for cooking.

You can buy ready-made lard or tallow from the store, or you can save the drippings from meat to use at a later time. Bacon drippings are especially tasty.

Healthy Cooking Oils – The Ultimate Guide

 

You have many options when it comes to selecting fats and oils for cooking.

But it’s not just a matter of choosing oils that are healthy, but also whether they stay healthy after having been cooked with.

Palm Oil

Palm oil is derived from the fruit of oil palms.

It consists mostly of saturated and monounsaturated fats, with small amounts of polyunsaturates.

This makes palm oil a good choice for cooking.

Red Palm Oil (the unrefined variety) is best. It is also rich in Vitamins E, Coenzyme Q10 and other nutrients.

However, some concerns have been raised about the sustainability of harvesting palm oil, apparently growing these trees means less environment available for Orangutans, which are an endangered species.

Avocado Oil

The composition of avocado oil is similar to olive oil. It is primarily monounsaturated, with some saturated and polyunsaturated mixed in.

It can be used for many of the same purposes as olive oil. You can cook with it, or use it cold.

Fish Oil

Fish oil is very rich in the animal form of Omega-3 fatty acids, which are DHA and EPA. A tablespoon of fish oil can satisfy your daily need for these very important fatty acids.

The best fish oil is cod fish liver oil, because it is also rich in Vitamin D3, which a large part of the world is deficient in.

However, due to its high concentration of polyunsaturated fats, fish oil should neverbe used for cooking. It’s best used as a supplement, one tablespoon per day. Keep in a cool, dry and dark place.

Flax Oil

Flax oil contains lots of the plant form of Omega-3, Alpha Linolenic Acid (ALA).

Many people use this oil to supplement with Omega-3 fats.

However, unless you’re vegan, then I do recommend that you use fish oil instead.

Evidence shows that the human body doesn’t efficiently convert ALA to the active forms, EPA and DHA, of which fish oil has plenty (20).

Due to the large amount of polyunsaturated fats, flax seed oil should NOT be used for cooking.

Canola Oil

Canola oil is derived from rapeseeds, but the euric acid (a toxic, bitter substance) has been removed from it.

The fatty acid breakdown of canola oil is actually fairly good, with most of the fatty acids monounsaturated, then containing Omega-6 and Omega-3 in a 2:1 ratio, which is perfect.

However, canola oil needs to go through very harshprocessing methods before it is turned into the final product.

Check out this video to see how canola oil is made. It is very disgusting and involves the toxic solvent hexane (among others) – I personally don’t think these oils are suitable for human consumption.

Nut Oils and Peanut Oil

There are many nut oils available and some of them taste awesome.

However, they are very rich in polyunsaturated fats, which make them a poor choice for cooking.

They can be used as parts of recipes, but do not fry or do any high heat cooking with them.

The same applies to peanut oil. Peanuts technically aren’t nuts (they’re legumes) but the composition of the oil is similar.

There is one exception, however, and that is macadamia nut oil, which is mostly monounsaturated (like olive oil). It is pricey, but I hear it tastes awesome.

If you want, you can use macadamia oil for low- or medium-heat cooking.

Seed- and Vegetable Oils

Industrial seed and vegetable oils are highly processed, refined products that are way too rich in Omega-6 fatty acids.

Not only should you not cook with them, you should probably avoid them altogether.

These oils have been wrongly considered “heart-healthy” by the media and many nutrition professionals in the past few decades.

However, new data links these oils with many serious diseases, including heart disease and cancer (21, 22, 23).

Avoid all of them:

• Soybean Oil
• Corn Oil
• Cottonseed Oil
• Canola Oil
• Rapeseed Oil
• Sunflower Oil
• Sesame Oil
• Grapeseed Oil
• Safflower Oil
• Rice Bran Oi