Hello, I have to consume 1500 extra calories for a dietary goal, but I also should balance the omega 3 to omega 6 ratio, I have an EPA/DHA omega 3 supplement, and I take 3 grams of it daily, so since the ratio should be 1:1 I have pay attention since I should not pass 3 grams of omega 6 a day.I used olive oil, nuts, and peanut butter... Once I know about the omega 3 to 6 ratio I threw it all away, now I searching for an alternative that has loads of calories little of omega 6, I found Macadamia nut, it has around 750 calories and 1.3 grams of omega 6 per 100 grams, so I have to consume 200 grams per day, BUT, I can't afford this since 600 grams that will go with me 3 days, I will have to throw 50 bucks per 3 days for food not to mention other super expensive other food that are already in my diet.I'm recently using Avocados temporarily, do you know any super alternative?
How to Lose Weight Fast with High Protein Food
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Ground flax seeds & chia seeds not only are they low omega 6, they are high in omega 3.Flax seeds can be found for $2#In 100g flaxseeds - 42g fat23g Omega 3 fatty acids 6g Omega 6 fatty acidshttp://nutritiondata.self.com/facts/nut-and-seed-products/3163/2Flax seed - 3.5oz/100g - 534 cal - 65% calories from fat (high in Omega3 fatty acids) for 2gram carb - 27g fiber 109%DV - 26% DV Calcium - 64% Phosphorus - 29% Zinc - 61% Copper - 124% Manganese - 36% Selenium - 98% Magnesium - 32% Iron - 110% Thiamin - 9% B2 Riboflavin - 15% B3 Niacin - 24% Vit.B6 - 22% Folate - 10% Vit.B5.- 39% PotassiumThere is a need to balance your Omega 6 fatty acids with Omega 3 (an individual ideally needs more Omega−3 than Omega−6) & ground flax seeds, chia seeds & cold water fish are really the only sources of Omega 3 that doesn't already have Omega 6 (that negates it's value). Walnuts & hemp seeds have Omega 3 but not more Omega 3 than Omega 6 to counter the excess Omega 6 already found in the diet.Ground flax seed (4 Tbsp) 1/4 cup water, artificial sweetener, mix in a raw egg - let sit 10 min. to absorb liquid, put some cream cheese in the middle & nuke 2 minutes. For daily fiber needs.Don't forget saturated fats. Saturated fats are required to make omega 3 fatty acids, calcium & vitD bioavailable so they can be incorporated into the body structure calcium & vitD.The body does better with more saturated fat than less. Saturated fats are required to make many vitamins & minerals (even Omega 3 fatty acids) bioavailable so they can be incorporated into the body structure. Saturated fat is required for the body to function properly & to regenerate & heal.7 Reasons to Eat More Saturated Fat1) Improved cardiovascular risk factorsSaturated fat in the diet is the only means to reduce the levels of lipoprotein (a) — that correlates strongly with risk for heart disease. Eating saturated fats raises the level of HDL, the good cholesterol.2) Stronger bones50% of dietary fats should be saturated fats for calcium to be incorporated into the bone structure, according to expert in human health, Mary Enig, Ph.D.3) Improved liver healthStudies show that saturated fat encourages the liver cells to dump fat content. Saturated fat has been shown to protect the liver from toxic insults & even to reverse the damage.4) Healthy lungsThe fat content of lung surfactant is 100% saturated fatty acids. Replacement of these critical fats by other types of fat makes faulty surfactant & potentially causes respiratory distress.5) Healthy brainThe brain needs saturated fats to function optimally.6) Proper nerve signaling & hormone productionCertain saturated fats, function directly as signaling messengers that influence the metabolism. 7) Strong immune systemLoss of sufficient saturated fatty acids in the white blood cells hampers their ability to destroy viruses, bacteria, germs & fungi.http://www.fourhourworkweek.com/blog/2009/06/06/saturated-fat/http://www.lewrockwell.com/miller/miller33.1.htmlThere never was one iota of scientific proof to condemn saturated fats as a cause of heart disease. Dietary fat, whether saturated or not, is not a cause of obesity, heart disease, or any other chronic disease of civilization. Through their direct effects on insulin & blood sugar, refined carbohydrates, starches and sugars are the dietary cause of coronary heart disease & diabetes.Plaque build up in the arteries are more attributable to carb consumption than dietary fats, which seems to be the conclusion of the following study. Carb consumption raises triglycerides & VLDL (bad cholesterol). Fats raise the HDL (good cholesterol). High triglyceride levels & low HDL levels are an indicator of plaque, glycation - the precursors to a heart attack and heart disease.Postprandial lipoproteins, you'd think, would be plentiful after ingesting a large quantity of fat, since fat must be absorbed via chylomicrons into the bloodstream. But it's carbohydrates that figure most prominently in determining the pattern and magnitude of postprandial triglycerides and lipoproteins. Much of this effect develops by way of de novo lipogenesis, the generation of new lipoproteins like VLDL after carbohydrate ingestion.http://heartscanblog.blogspot.com/2009/11/after-eating-effects-carbohydrates-vs.htmlhttp://www.drbriffa.com/blog/2010/01/15/two-major-studies-conclude-that-saturated-fat-does-not-cause-heart-disease/FINALLY they admit - no difference in the risk of heart disease even with highest intake of saturated fat & eggs are a superfood & have no effect on cholesterolhttp://blogs.webmd.com/heart-disease/2010/03/low-fat-diet-trojan-horse-of-heart.html
