Cycling fat burning diet,what food to reduce fat 32,6 food that burn fat - You Shoud Know


As much as fat has been demonised, it has a pivotal place in us humans; we both structurally and functionally depend on this feared macronutrient. As this is the second half of the article about fat for cycling and endurance sports, it is a good idea to review the first instalment, since there I covered some historical data on how fat (wrongly) came to be the villain behind heart disease and obesity as well as I described some of the terms which are used here. Therefore let’s continue (with a brief overview) about that often misunderstood relationship between fats, cholesterol and humans. Inflammation and healing are controlled by different types of fats; scar tissue contains large amounts of cholesterol. Our cell membranes are composed of saturated and monounsaturated fats as well as cholesterol keeping the cells in a flexible shape. Fat is our energy storage, put there by mother nature so that we can use in times of fasting since food was not always a block away. Cholesterol is a precursor in a lot of hormones, particularly testosterone, oestrogen as well as vitamin D (when exposed to the sun). Polar animals survive due to a layer of fat that insulated their inner organs form the cold environment, though not as extreme it serves a similar function in humans. Just like for humans, fats are essential for the structure and function of other species on the planet. Our cellular membranes are composed of fat – saturated one as well as monounsaturated and cholesterol. While cholesterol is present within atherosclerotic lesions, we make quite a bit of it naturally and no matter how much or little we consume, or body adjusts the overall levels, therefore limiting dietary sources will not reduce blood levels. For good or for worse among the things that can be measured in blood, cholesterol was among the first test available to medical practitioners. We come back to Ancel Keys yet again – a marine biologist who after 1939 was entrusted by the US government to come up with the minimum amount of calories that a soldier needs daily while still being combat worthy. We need to get fat from our food, the intestines and the liver to the rest of the body where it can be utilised.
The interior layer of our arterial walls are composed of epithelial cells that are packed closely together , however, there is small space to let oxygen and nutrients pass by (think fine mesh). That begs the question why are statins – cholesterol lowering drugs widely prescribed and what keeps many pharma companies in business. Unfortunately though as animal (saturated) fats were wrongly labeled, starting in the 1960s, as the cause and cholesterol got brought back from the oblivion. If you found this article thought provoking, please share it (buttons top or below) as well as post your experiences and like TheTallCyclist on Facebook and subscribe via RSS or Email for future updates as well as  check the ever-increasing Reading List and the Cycling nutrition series below.
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If you eat fat and cholesterol it ends up in your blood, where it sticks to your arteries and if you do it long enough you get heart attacks. As an endurance athlete you put greater stress on your body, therefore, everything should be working better than normal, or injuries, frequent colds, chronic fatigue and overtraining come knocking very soon. Fats are not just that unsightly bulge under your shirt, rather they are essential in almost every process that goes on in our body.


The brain is around 70% fat by composition, with the greatest concentration of cholesterol found in it as well the lining of neurons (myelin).
Fats are converted to hormone-like substances – eicosanoids responsible for normal cellular function as regulating inflammation, hydration, circulation, and free radicals. Mammals, humans included, require their fats to be relatively liquid and stable at body temperatures, in contrast most vegetable or seed oils of plants have to be liquid so that they can be used when the seeds are germinating during the colder months.
Therefore he had a greenlight to perform some studies that are more than questionable today – or more precisely starving patients. Blood is is an aqueous solution (ie water based) and fat doesn’t dissolve in water, therefore, fats and cholesterol are packaged in particles lipoproteins. Pattern B are deficient in cholesterol (have it in very low levels) and as such are small and dense. Particulate matter in air pollution is small enough to pass through those spaces just as are Pattern B LDL.
Drug companies had been busy developing cholesterol lowering drugs – statins for quite a while though.
That fact coupled with the lucrative market for cholesterol lowering drugs, put an advertising machine into action, that to this day labels that highly important molecule in the human metabolism, as a villain.
Reaching and exceeding your athletic potential is a rather simple endeavor, achieved through simple and logical steps. That begs the question, why are the biggest blood vessels with the fastest blood flow getting clogged, rather than the tiny capillaries? Even the leanest of us have ~30,000-40,000kcal of fat available for endurance activities (contrasted to ~2000kcal of glycogen). Cholesterol is not a fat, but a specialised form of alcohol that is not dissolved in water – it makes our cells water proof. The most famous example is president Eisenhower, who after his first heart attack went on to an extremely low fat diet; with his cholesterol levels constantly rising to the point his personal physician had to to resort to lying about the lab results. Such conclusions had its merits since a Russian scientist Nikolai Anitschkow in the early 1900s who wanted to reproduce the arterial lesions in animals and therefore gain a better understanding on how they form.
Further studies discovered that when the rabbits were fed pure cholesterol dissolved in sunflower oil, plaques developed that looked quite like the ones in humans. The best way to describe these particles is trucks loaded with fats and similarly to our cell membranes the cholesterol keeps everything nice and flexible and in one piece. A study published in 1999 by researchers from University of California, Berkeley demonstrated that you can convert a person having mostly pattern A particles to pattern B by putting them on very low fat and low cholesterol diet (as president Eisenhower did). While atherosclerotic plaques do contain cholesterol, it has gotten there due to the shift toward vegetable fats and low fat diets with sugar (fructose) becoming the substitute for the missing calories. While more information is available in the first half on fats, in short the more double bonds a fatty acids has, the more unsaturated, unstable, prone to going rancid it is; it is also liquid at room temperatures.
In the end Eisenhower’s cholesterol levels were above the norm and he died of another heart attack. He had a theory that it was inflammation in response to injury to the arterial walls that was the main culprit – similarly on how scars form when you cut your finger. Ancel Keys was the first expert on human nutrition and he had access to a significant amount of government population and health data from post-war Europe. In addition sugar (fructose) and alcohol as well as unutilized carbohydrates not turned to glycogen, get directly converted to fat in the liver and since neither sugar, nor carbohydrates contain cholesterol, (see my article on sugar) the fat gets packaged into predominantly pattern B LDLs. The diets of all subjects not surprisingly were standardised to a low saturated fat and low cholesterol ones.


Yes, cholesterol is present in atherosclerosis, however, how it got there is a truly fascinating story.
On he went to test various causes  mechanical injury to the blood vessels, increased blood pressure, severing or irritating nerves, not even salts and toxins could create human-like plaques in animals. When food supplies started to dwindle down and people faced starvation, death from coronary heart disease decreased substantially. As mentioned earlier in this article seed oils are polyunsaturated and unstable – especially when combined with (body) heat and oxygen. Keys was aware of Antishkow’s experiments and subsequently formulated a theory that a full-calorie diet (ie one during time  of plenty) contains more animals products and similarly to the cholesterol fed rabbits, well-fed Europeans had too much cholesterol in their diet. As this is a process that occurs all the time inside each one of you, your blood vessels will be in pretty bad shape rather quickly.
Even if you have a high levels of Pattern A LDLs, it’s not an indicator of heart disease risk. The logical conclusion – since rabbits eat essentially zero cholesterol their bodies are not adapted to having it and species that are carnivores or omnivores (like humans) have mechanisms to protect against the ill effects of cholesterol. An aside here is that heart disease, diabetes and obesity was present mostly in the high classes and it is no surprise at that time they were the ones who had access to white sugar, white flour and white rice – items considered as luxurious in the early 20th century and before. We have a garbage and recycling service that runs High-Density-Lipoprotein (HDL) trucks around scavenging any stray cholesterol so it is quickly transported back to the liver, and other organs such as ovaries, testes in order to make hormones. Now you have your small dense LDL trucks loaded with polyunsaturated fats, happily cruising around the bloodstream. A reinforcing result was that the rabbits developed cholesterol build up in their joins and other organs as well. Throughout the 1960s and 1970s Ancel Keys published a plethora of studies showing higher cholesterol in heart disease patients as well as that diets high in fat raise blood cholesterol. The oxygen starts setting up the cargo on fire, releasing an extremely reactive free radicals.
In 1946, a leading medical textbook stated that while fat deposits and cholesterol are present in atherosclerosis, there was no evidence that blood cholesterol had direct relationship. Keys’s ‘masterpiece’ was the 500-page 6-countries study demonstrating that Japan, Italy, England, Australia, Canada and the United States in that order showed a correlation between dietary fat and heart disease (i.e Japan the lowest fat and disease, the United States highest).
Not a problem since we have anti-oxidants to put the fire away as well as cells of the immune system recognise the oxidised LDLs. And I genuinely believe that if patients and the public ever fully understand what has been done to them – what doctors, academics and regulators have permitted – they will be angry” in a whole new perspective. The first huge gaping hole among the many (excellently detailed by Gary Taubes) in the study’s methodology is that Ancel Keys had data on 22, yes almost 4 times as many countries, and if he had plotted that data he would have gotten a scatter, ie absolutely no correlation even for the most creatively minded statistician.
It’s never too late they say and the immune system tries to clean up, however, it also attacks the inside layer of the blood vessels causing inflammation.
That is why cholesterol and LDL remnants as well as dead macrophages (immune cells) are present in plaques.



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