Stop Fearing Fat to Lose Weight

Stop Fearing Fat to Lose Weight

Stop Fearing Fat to Lose Weight

screamingFATAre you low on energy?  Trying to lose weight by eating low-fat everything? Maybe you aren’t eating enough healthy fats. Fat is essential to your health. Did you know that the theory of switching to a low-fat diet would reduce cholesterol and risk of heart disease was never tested (1,2. )?!

The refined carbs we used to replace it have caused far more damage but that’s a topic for another day. When fat comes from natural sources you have no reason to fear it.

What Type of Fat Should You Avoid? TRANS FATS

You may be eating Trans Fats without even knowing itThe recommended amount of trans fats by the American Heart Association is 2 grams (3,4). Since the FDA allows any product containing .5 g trans fats to be labeled as containing 0 g trans fats it is very easy to exceed that recommended limit without even knowing it (4)! 

What Fats Should You Eat? The Healthy Fats

Monounsaturated Fats

  • anti-inflammatory
  • reduce the risk of heart disease
  • help you absorb nutrients in plant based food

Examples are

  • Avocados
  • Nuts and nut butters
  • Seeds (like chia, flax, pumpkin, sunflower)
  • Olive Oil
  • Olives
  • Eggs

Polyunsaturated Fat

  • Omega 3 Fat
    • Anti-inflammatory
    • regulates trigliceride levels (cholesterol)
    • Prescribed for those diagnosed with diabetes
    • Healthy skin
    • Aid for those suffering from IBS
    • Sources:
      • Salmon
      • Sardines
      • Mackeral
      • Flaxseed
      • Chia Seed
      • Grass fed beef and dairy
      • Walnuts
      • Tuna
  • Omega 6
    • though some health benefits, too much can cause harm so it is very important to limit these in your diet.
      • vegetable oils
      • salad dressings
      • margarine
      • shortening
      • processed foods
      • nuts and seeds

Medium-chain triglycerides A source of Energy

This type of fat is metabolized differently than other types of fat and can be used by your body as energy. The most popular food source is Coconut Oil. Here is more info on coconut oil .

The key is PORTION CONTROL. Healthy food is still food so do be aware of portions. And do not mix a higher fat intake with a high carb intake. 

I recommend eating lean protein, loads of vegetables, fruit and healthy fats.
A few tips:
Tip: When eating a salad swap the fat-free dressing full of chemicals and sugar for little olive oil and lemon or vinegar to absorb all of those plant based nutrients.

Tip: Use Coconut Oil or butter to cook or bake with and save the olive oil for dressing your foods (olive oil tends to go rancid at high heat).

Tip: Add a little avocado to your smoothie to make it thick and creamy. One format to follow…

1/2 1 cup liquid such as milk (almond, coconut, dairy milk, etc), coconut water or water (no juice!)
1/4 of an avocado
handful of greens (any spinach, kale, romaine, arugula…)
1/2 banana or 1/2 cup berries
optional add ins: protein powder, 1 tbsp chia seeds,1 tbsp nut butter, cinnamon, ginger, unsweetened cocoa powder
optional sweeteners to taste if needed: raw honey, stevia, maple syrup
ice and blend. More recipes with avocado.

Live Well.

References

1. Wing, R. R., Bolin, P., Brancati, F. L., Bray, G. A., Clark, J. M., Coday, M., … & Look AHEAD Research Group. (2013). Cardiovascular effects of intensive lifestyle intervention in type 2 diabetes. The New England journal of medicine,369(2), 145.

2. Howard, B. V., Manson, J. E., Stefanick, M. L., Beresford, S. A., Frank, G., Jones, B., … & Prentice, R. (2006). Low-fat dietary pattern and weight change over 7 years: the Women’s Health Initiative Dietary Modification Trial. Jama,295(1), 39-49.

3.Mozaffarian D, Clarke R. Quantitative effects on cardiovascular risk factors and coronary heart disease risk of replacing partially hydrogenated vegetable oils with other fats and oils. Eur J Clin Nutr 2009;63(Suppl 2):S22–33

4.Remig V, Franklin B, Margolis S, Kostas G, Nece T, Street JC. Trans fats in America: a review of their use, consumption, health implications, and regulation. J Am Diet Assoc 2010;110(4):585–92.

 

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