Do you pay attention towards every calorie and crumb that you eat in the day but let the fat content go unnoticed? If yes it’s time to understand all about fat content and take it into consideration too. Not to forget, fats are as important as all the other nutrients that you consume every day.

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Greasy burgers, French fries and pizza, are all well known for their fat content and hence it’s no surprise when someone tells you that these are loaded with fat. But what you may not know is that many things that you perceive as low fat, may actually be just the opposite. These even include some vegetables and fish. One thing that we need to keep in mind, is that fat is an important component of our diet and not every fat is bad. What matters is that we closely evaluate the amount of fat that we consume day in and day out as well as the type of fat.

How much fat should you be consuming?It is important to closely monitor the amount of fat grams that you have been consuming daily and to keep a tab on the right amounts of healthy fats. The daily recommendation of fat is no more than 20-30% of the daily diet. If you are consuming a 2000kcal diet, then you should probably be eating less than 65 gm of fat each day. However, it is easy to consume more than the required amounts of fats on a daily basis, especially in the case of invisible fats.

There are typically 2 types of fats which are commonly known as good or bad fats. Trans fats are evil as they are known to lead to a number of heart problems and other ailments. Some saturated fats are important, like ghee, but in limited quantities. On the other hand, unsaturated fats i.e MUFA and PUFA (monounsaturated fatty acids and polyunsaturated fatty acids) are known to protect against heart diseases and obesity. However, that does not mean we eat them limitlessly. Unsaturated fats too need to be eaten in specific amounts because too much of any fat can have adverse effects on one’s health.

When taking note of the fat content, make sure that most of your fat intake comes in the form of unsaturated fatty acids and less than 20 gm comes from saturated and hardly any from trans fats (zero, if possible).

So, what is the fat content of the foods typically consumed by you?

Here is a quick glimpse of how much fat some of your favourite foods typically contain:

1. A hamburger: 36 gm

2. A fish sandwich: 24 gm

3. 10 French fries: 8 gm

4. One ounce of potato chips: 10 gm

5. One slice of cheese pizza: 8 gm

6. Three slices of cooked bacon: 10 gm

7. One ounce cheddar cheese: 8 gm

8. One cup whole milk: 7 gm

9. Two tablespoons of peanut butter: 14 gm

10. One teaspoon of butter or margarine: 4 gm

11. One serving of most breads, bagels, and cereals: about 1 gm

While the fat content of some of the foods might not look very high to you but it’s important to keep an eye on how much quantity of each have you been consuming. When was the last time you opted for just 10 French fries? Or 1 slice of pizza and 1 ounce of potato chips? So, think again before you indulge in junk food the next time.

Invisible fats in food we all love eating

While we might be aware of the fat content of most of the foods but there are a bunch of other foods that tend to contain loads of hidden fats.

1. Movie theater popcorn (because of the way it’s processed, addition of butter, cheese and sugar)

2. Packaged meals with added sauces, butter, oil and salt

3. Chicken and other poultry if consumed with the skin

4. Packaged salad dressings (usually very high in fat content)

5. Highly marbled meats like red meat, lamb and pork (The white marbling is a thick layer of fat, easily seen in a slice of bacon)

However, it is important to realize that packaged snack foods and meals are the biggest sources of hidden fats. These foods contain high levels of trans fats which are listed as partially hydrogenated oil or vegetable shortenings (read the ingredients’ label carefully), which are responsible for the longer shelf life of these foods. Trans fats can act like demons as they have been linked to various health problems like high cholesterol and heart diseases. Hence, the consumption of these fats need to be restricted as much as possible.

Given the fat content of these commonly eaten food items, if you are not careful you might easily exceed the daily limits. Hence it’s important to include good fats i.e unsaturated fats in your diet, limit saturated and eliminate trans fats. Take care of your health and your heart and waistline will say a big thank you to you some day.

Who would have thought that fats are good, right? Fats can certainly be qualified as 'good' or ' bad'. Healthy fats, in fact, could make a great diet. A lot has been said about fad diets or quick weight-loss diets like Keto that propagates a high fat and low carb diet. You will find enough people on both sides of the argument. Some believe these diets work, while others disagree. It is a common notion that if you load up on fats, it may up the risk of developing cardiovascular diseases or diabetes. However, this may not be the case. High fat diets like ketogenic diet promise to maintain weight and overall health by putting the body in the state of ketosis. When the body has the ability to burn fat as fuel, the liver naturally creates fats called ketones. It is said that ketones burn fat more efficiently than the carbs can, which in turn may create an environment for weight loss.As the name suggests, high fat diet is a diet loaded with fats and is low on carbs and has turned out to be one of the most popular diets nowadays. According to Delhi based Nutritionist Dr. Rupali Datta, "high fat diet is beneficial for improving the gut flora and it also helps regulate your sugar levels."

What you need to consider is the 'type' of fat you are going for. When aiming for weight-loss with this way of eating, be mindful of consuming only 'good' fats which are basically unrefined animal fats, fat from fish and fats from plants like avocado, nuts and some oils.

Here is a list of benefits that you could derive from eating good fats:

1. High fat diet is extremely satiating and also keeps your blood sugar level stable. When you embark on low fat diet in an attempt to lose weight, you may end up hungry and dissatisfied, thus ending up craving for sugary snacks.

2. Increased fat intake promotes a healthy gut too. Healthy fats work with your gut bacteria to protect the gut barrier that works hard to regulate your immune response and flush out all the toxins and chemicals.

3. Good fats are good for brain health; our brain is composed of omega-3 fatty acids and docosahexaenoic acid (DHA). A deficiency of fats can lead to stress, anxiety and other mood disorders. So, feel good about adding good fats to your diet and vice versa!

4. Eating good fats will not make you fat. If you choose to eat healthier fats, in controlled portions, your body will eventually learn to burn fat, instead of energy, further inducing weight loss. A high-fat diet can also curb hunger and cravings that mostly leads to overeating.

5. Fat is a crucial element for your body's absorption of the fat-soluble vitamins. Adding fats to your diet will help boost the absorption of vitamins that further help in strengthening your bones, boosting your immune system and protecting your heart health.

6. High fat diet benefit includes boosting energy levels. Good fats keep you on your toes throughout the day without having to feel hungry. If you eat a diet centered on carbohydrates, one experiences raises in insulin levels. This rise in insulin levels will make you feel tired and lethargic.

7. Finally high fat diets can boost eye and skin health. Dry skin and eyes are generally caused due to the deficiency in fatty acids, therefore, getting adequate omega-3 fats and saturated fats in your diet may help keep your skin and eyes healthy.

A high fat diet could help lower the risk of developing various diseases, increases your energy levels and helps you stay focused and productive during the day. It also helps to choose your fats wisely and exercise portion control. So, if you are thinking of switching to a high fat diet, make sure you consult a dietitian who can help you build a proper plan to gain maximum results.

If you often struggle in the morning with lethargy issues and that regular cup of coffee doesn't seem to work for you anymore, then you've come to the right place. Ketogenic coffee is your answer to combat all those morning woes. Ketogenic coffee is known for its instant energy boosting properties. It follows the rule of the ketogenic diet, which emphasises on the intake of low-carb, high-fat foods. It is a hot brewed cup of coffee prepared with the addition of healthy fats in the form of grass-fed butter and medium-chain triglyceride (MCT) coconut oil. The use of MCT coconut oil guarantees that a more concentrated mix is being added to your coffee instead of plain coconut oil. The butter, on the other hand, needs to be unsalted and strictly grass-fed. The addition of keto coffee in your diet may work wonders for you. Here's how:

Promotes Weight Loss

Consumption of keto coffee may promote weight loss by suppressing appetite. Keto coffee is dense in healthy fats. It tends to make you feel fuller for longer. Keto coffee works to bring your body to a state of ketosis, where the fatty acids are broken into ketone bodies. These are the molecules that are more efficient in fuelling your body with energy than glucose. With the absence of glucose, the body will instead burn the stored fats in your body. It will further eliminate all cravings and provide instant satiation.

Acts As An Energy Booster

Consume keto coffee in the morning on an empty stomach to give your day an energising start. It would carry enough fats and calories for you to go through the large part of your day. The caffeine content in your cup of coffee will help in stimulating the mind and body.

Anti-Inflammatory Properties

It is necessary to keep a check on the type of coffee you are adding to your diet, which should preferably be organic. Organic coffee will make sure that there are no added preservatives or pesticide residues. Similarly, butter added to the coffee should also be all-natural and organic. Omega-3 fatty acids, which are present in the grass-fed butter, are known to be beneficial as they have anti-inflammatory properties.

Promotes Good Digestion

The presence of coconut oil in keto coffee acts as a natural laxative. When consumed directly, it lubricates one's digestive system and promotes gut health. Coconut oil is also known to have antiviral, antibacterial, and antifungal properties.

However, the bottom line still remains, that it does not offer any nutrients due to the absence of carbs and minerals. You can drink up your cup of keto coffee once every day to reap the above mentioned benefits.

Glycerine is one of the oldest and most common ingredients that can be found in almost any household. It is one of the most effective ingredients to treat dry and dehydrated skin. Glycerine, also known as glycol, can be extracted from animal fat as well as vegetable fat. It is a thick gelatinous, sweet tasting, odourless liquid that is used in a variety of cosmetics like creams, moisturisers, shampoos and conditioners. Apart from facial skin, glycerine can be used on lips as well to keep dryness at bay. You can replace those expensive lip balms with glycerine and have naturally soft lips. I have seen my grandmother using glycerine for her skin. She used to make a mixture of rose water and glycerine and massage it on her face regularly. No wonder she had a super soft and glowing skin all the time, inspite of living in the hills where the summer sun was harsh and the winters were even harsher.

So, without much ado, let us see how glycerine supports our skin's health.

Glycerine For Dry Skin | Removes Dryness

Glycerine is an excellent moisturiser for skin. Using it regularly on your skin will keep it hydrated and fresh. If you have a dry, patchy skin, then bring glycerine to your rescue and bid goodbye to dryness.

Maintains pH Balance

Glycerine helps maintain the pH balance of your skin. Using it regularly will minimise the water loss in your skin, which generally happens due to evaporation. It creates a layer of moisture on your skin that protects from harmful UV rays, keeping your skin healthy, hydrated and glowing. You can make it a part of your winter skin care regime.

Anti-Fungal

Glycerine has healing properties and can act as a natural medicine, especially in treating skin conditions like eczema and psoriasis.

Dead Skin Removal

Glycerine breaks down the proteins in dead skin cells and removes them from our skin. This helps in generation of new skin cells, giving you a clear and healthy skin.

Now you know why glycerine is so important for your beauty arsenal. Although there are many beauty products available in the market that claim to have glycerine in them, it is always recommended to use homemade glycerine beauty treatments to avoid putting any other chemicals on your skin.

Here are some DIY glycerine beauty remedies that will give you healthy and happy skin:

Night Moisturiser
Take 50ml of glycerine and 50ml of rose water in a bowl and mix them well. Store the mixture in an air-tight bottle/jar. To use it, dip a cotton ball in it and wipe your skin with it. Leave it overnight. Wash your face the next morning.

Hand Moisturiser
Take 2tsb honey, 2tsp glycerine and 2tsb oatmeal in bowl. Mix all the ingredients well until you get a thick paste. Apply the mixture on your hands and allow it to dry. Scrub it off with milk and then water.

Skin Cleanser And Softener
Take 2tsp sugar, 2tsp glycerine, 2drops lavender essential oil or geranium oil, 1tsp sea salt and juice of half a lemon. Mix all the ingredients well in a bowl and scrub gently onto damp skin, allowing the sugar to melt into the skin and salt to cleanse. Wash it off with water and say hello to see a super soft skin.

Cracked Heel Healer
Massaging glycerine regularly on your heels may give you relief from painful cracked heels. All you have to do is to directly massage on your heels. You may also mix warm sesame seed oil with glycerine and apply it on the affected area.

Anti-Ageing Mask
Take 1 egg white, 1tsp corn-starch, 2tsp ice water and 1tsp glycerine in a bowl and mix all the ingredients well. Apply it on your face and allow it to dry. Wash it off with cold water. Using it regularly may give you better results.

Make-Up Remover
As we know that glycerine is a good skin cleanser, you may also use it as your make-up remover. Take 2tsp glycerine and mix it with the juice of half a lemon and 2tsp of milk. Now, with a help of cotton ball, wipe your face with this mixture. Wash off your face with normal water before going off to bed.

Anti-Acne Treatment
Take 1tsp glycerine, 1tsp Fuller's Earth, a pinch of camphor and a tsp of witch-hazel in a bowl and mix them well. Apply the mixture on the affected area. Leave on till dry and wash off with normal water.

Eating late at night is quite tempting and all of us have done it at some point or other in our lives. While catching the occasional midnight snack may not be of any particular problem, making a habit out of it can have serious long term impacts on your health and your overall well-being. There's a reason all health experts, nutritionists and doctors will tell you to beat the habit of eating late at night or noshing on oily and fried snacks to satiate your late night hunger pangs. The habit may be more destructive for your body than you may have earlier thought. Besides piling on the unwanted pounds of weight, you can potentially harm your body in more profound ways, just by eating at odd hours during the day.

Late-night snacking may be more insidious than just a poor eating habit as it may get addictive and may even develop into a full-blown eating disorder known as 'Night Eating Syndrome'. This is why we are all advised to consume most of our calories during the daytime, when our bodies are more active and we're able to burn most of the calories from meals to generate energy. So if you're a person who is a slave to your midnight munchies, then you must know about these harmful effects of your habit.

Here are some side-effects of eating late at night that everyone must know about:

1. Disturbed Sleep
People who eat late at night also tend to sleep later, which may lead to a disturbed sleep cycle. Additionally, eating late at night has also been found to be the reason that some people may have confusing dreams at night. A 2015 investigation into the subject of how late night snacking affects sleep, lead two Canadian psychologists to discover that University students who indulged in late night snacking were more prone to 'bizarre' dreams, which could be due to the gastric discomfort caused by the snacks.

2. Poor Digestion
If you are prone to heart burn and acid reflux, you should probably be re-evaluating your meal timings. Eating a late dinner has been linked to these gastric issues, caused due to poorly digested food which may cause excessive acid in the stomach. This is why people are often advised to have a leisurely walk after eating their last meal of the day, instead of going straightaway to bed.

3. Unhealthy Weight Gain
Your body has a circadian rhythm (body clock) which can be thrown out of sync if you eat meals at odd hours. An out-of-sync circadian rhythm not only affects sleep and causes hormonal imbalances, but may also result in weight gain. This may have something to do with the fact that late night eaters tend to make poor food choices as well. Your body's metabolism slows down during night time and is not as effective in burning calories as it is during the day time.

4. Increased Blood Pressure
A misaligned body clock may have more serious repercussions including increased risk of heart diseases and diabetes. Studies have linked high blood pressure or hypertension and higher fasting blood sugar levels with the habit of eating later in the night or having dinner way past the ideal time of 7 pm.

5. Poor Mental Health
Ever noticed how you're more prone to mood swings and irritability when you're sleep deprived? Since eating late affects sleep, it may also indirectly impact your mental health. Poor sleep quality caused by gastric discomfort and disturbed circadian rhythm may result in increased risk of depression and anxiety.

There are some simple measures that you can take to prevent late night snacking. You can start by throwing out all unhealthy snacks stocked in your kitchen cabinet and fridge, effectively eliminating the temptation. Additionally, ensure that you have a healthy yet filling dinner, so that you don't feel hungry close to midnight. If you are unable to correct this habit, consult a certified nutritionist or a doctor for more concrete measures.