Eat Fat And Lose Fat
For years nutritionists and doctors have preached the benefits of low fat diets. These diets contain large amounts of simple carbohydrates and refined sweeteners. Manufacturers make foods which have a longer shelf life and contain additives that will make consumers crave these foods. The intake of processed foods, sugar and other refined sweeteners has increased rapidly. Cutting out all fats will lead to insufficient consumption of omega 3 and omega 6 essential fatty acids. Obesity has doubled in the last 20 years coinciding with this low fat revolution. Many diseases are caused by deficiencies of certain fats and many of the same diseases can be overcome by supplying essential fats missing from our diet.
1g carbohydrate = 4 calories
1g fat = 9 calories
It was believed that we should cut out fat completely from our diets…………we were told that fat is bad, makes us fat and is dangerous. This theory has led us to where we are at today, a health crisis, an epidemic.
We have been misinformed. It is not the amount of fat we consume but the type of fat that matters and causes the problems. Consumers must be made aware about what type of fats to choose. Many of my clients have told me they are afraid to eat fat…..they stay away and opt for sugary low calorie options!
The right type of fat does not make you fat. If you don’t know which fat to eat, you will find it difficult to lose weight. Do not cut out fat entirely it is not the answer. ‘Eat the right type of fat and lose lots of fat. Eat the wrong type and store fat’….it’s that simple.
We must be very careful when choosing oils. Many oils are oxidised and go rancid when exposed to heat, oxygen or moisture cooking and processing. Rancid Oils contain free radicals. They attack cell membranes and red blood cells, damage DNA/RNA. They cause wrinkles, premature aging, tumours and plaque build-up, also leading to cancer, heart disease, autoimmune disease, arthritis and Alzheimer’s.
|Bad Fats||Increase bad cholesterol…….bad LDLs
|Good Fats:||Protect heart and overall health. Required for physical and mental wellbeing.
Legislation will come in to the food industry in Ireland and we will be forced to improve our standards. Already there is talk of removing Trans Fatty Acids from Restaurants in New York. In the British Medical Journal, it was stated by law, that the calorie and fat content must be provided in food establishments.
So……what is the truth?
Fat is broken into saturated, monosaturated and polyunsaturated.
Saturated fats are short chain fatty acids. Monosaturated fats do not go rancid that easily. Polyunsaturated are vegetable oils derived from mostly soy, corn, safflower and canola. Commercial vegetable oil contains little or no omega 3. Commercial supermarkets contain as much 19 times more omega 6 than omega 3. We need more omega 3s: Salmon, flaxseeds and walnuts.
What To Look Out For If You Are Omega-3 Fatty Acid Deficiency:
This includes fatigue, dry / itchy skin, brittle hair and nails, constipation, frequent colds, depression, poor concentration, lack of physical endurance and joint pain.
What should we do?
Make Simple Changes. Eliminate Trans Fatty Acids, limit saturated fats and eat lots of omega 3.
|What to choose?||Stay Away:|
|Fish: Salmon, Mackerel, Sardines|
|Lean Meat: Fillet Steak, Turkey, Venison||Rib eye, Sirloin, Fatty / Processed Meats|
|Olive Oil, Coconut Oil, Peanut Oil (stir fry)||Sunflower Oil,|
|Make your own popcorn with coconut oil or olive oil||Hydrogenated Fats, Trans Fatty Acids: Usually in baked goods, biscuits, icings, crackers, packaged snack foods, microwave popcorn.|
|Avocados, Nuts, Seeds, Almond Butter|
|Organic Eggs, Real Butter in moderation||Margarine, Low Fat Substitute Butter Spreads, Processed cheese|