Zero Belly Diet by David Zinczenko

Author:David Zinczenko [Zinczenko, David]
Language: eng
Format: epub, mobi
ISBN: 978-0-345-54797-2
Publisher: Random House Publishing Group
Published: 2014-12-29T16:00:00+00:00

TOP OMEGA-6 FOODS

(mg omega-6/oz)

Safflower oil 20,892

Grapeseed oil 19,485

Sunflower oil 18,397

Poppyseed oil 17,467

Vegetable oil 16,163

Cottonseed oil 14,421

Soybean oil 14,361

Sesame oil 11,565

Mayonnaise 11,359

Sunflower seeds 11,565

Margarine 11,359

Peanut oil 9,136

Caesar dressing 8,112

Omega-3 fatty acids are the exact opposite. They’re anti-inflammatory. Found naturally in foods like fish, seafood, nuts, and leafy greens, omega-3 fatty acids have been proven to aid in cholesterol regulation, arthritis, asthma, ADHD, Alzheimer’s disease, and yes, they’ve been found to lessen the effects of depression.

Since most Americans eat more than 20 times as much omega-6s as omega-3s, many dietary experts recommend aiming for something closer to 10:1. But I believe we can, and should, do better. A recent review of studies in the journal Biomedicine and Pharmacotherapy found that a ratio of 4:1 was associated with a 70 percent decrease in total mortality. By eating the ZERO BELLY foods, especially eggs, lean meats, beans, and leafy greens, you’ll be achieving—or beating—this ratio without even thinking about it. But for extra protection, sprinkle some flaxseeds or chia seeds into smoothies and on salads or oatmeal once in a while, and have a couple of servings of fish a week. That’s all it takes to find a perfect balance.

And just as important, be aware of how easy it is to overdose on omega-6s, especially if you like fried foods. The chart on the previous page shows the top sources of 3s and 6s.

Of course, you’re probably not meeting friends at the bar for safflower oil shooters. So how do these omega-6 oils make their way into your life? Mostly through fried foods and baked goods, especially from restaurants. Take a look at this list of the biggest downers, based on the highest amounts of omega-6s:

#10. Denny’s Fish and Chips:

60,000 mg omega 6

1,330 calories, 73 g fat, 13 g sat fat

#9. Romano’s Macaroni Grill Parmesan Crusted Sole:

60,000 mg omega 6

1,550 calories, 104 g fat, 44 g sat fat

#8. IHOP Fried Chicken Dinner:

60,000 mg omega 6

1,570 calories, 84 g fat, 24 g sat fat

#7. Applebee’s Chicken Tenders Platter:

66,000 mg omega 6

1,420 calories, 80 g fat, 14 g sat fat

#6. Red Lobster Golden Onion Rings:

75,000 mg omega 6

1,380 calories, 83 g fat, 8 g sat fat

#5. Red Lobster Crispy Calamari and Vegetables:

78,000 mg omega 6

1,390 calories, 88 g fat, 10 g sat fat

#4. Applebee’s Hand Battered Fish and Chips:

87,000 mg omega 6

1,560 calories, 105 g fat, 18 g sat fat

#3. Friendly’s Kickin’ Buffalo Chicken Strips (6 strips):

100,000 mg omega 6

1,650 calories, 116 g fat, 16 g sat fat

#2. Applebee’s New England Fish and Chips:

104,000 mg omega 6

1,690 calories, 126 g fat, 22 g sat fat

#1. SADDEST FOOD IN AMERICA Outback Steakhouse Bloomin’ Onion:

113,000 mg omega 6

1,959 calories, 161 g fat, 48 g sat fat

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