Eat Fat and Lose Weight?
The misplaced belief that “if you eat fat you get fat” has had major consequences for health in this country, and has contributed to the rise in incidence of obesity. Although it appears to make logical sense, the way the body handles fats and carbohydrates is not as simple as researchers believed it to be in the 1960s and ‘70s.
As a result of the theory that saturated fat was linked to increased levels of heart disease, the dietary advice at that time was that saturated fats and cholesterol in foods should be avoided. In time, Americans were advised to reduce their consumption of all fats. Of course, we have to eat something, so the effect of this emphasis on low fat diets was that the amount of carbohydrates eaten increased. Not only were people eating more rice and pasta, but the foods they used to eat (from yoghurts to baked goods and prepared meals) now had their fat content reduced and replaced by starches or sugars.
The result of this demonization of fats was a huge increase in consumption of carbohydrate, especially refined starches. And a huge increase in obesity. This is because we are not designed by nature to eat huge quantities of carbohydrates and sugars, but to function most efficiently on a diet mostly comprised of fibrous vegetables, proteins and fats.
When we eat carbohydrates they are broken down by enzymes (salivary and pancreatic amylase) into glucose, which passes into the bloodstream and then into the cells of the body where it is converted into ATP to provide energy.
Blood glucose levels need to be kept within a narrow range to prevent damage to blood vessels, nerves and organs. In order to maintain this level, and to shuttle glucose into the cells where it can be utilized, the pancreas releases insulin from its Beta cells, which is taken up by specialized receptors in the cell membrane, allowing glucose to enter the cell.
Any glucose that is not needed by the cells of the body for energy can be converted to glycogen by the liver and stored in the liver and muscles. Any excess beyond this is converted by the liver into triglycerides and stored in fat cells. So the more carbohydrate a person consumes, the more fat they will store, leading to weight gain and ultimately obesity.
So, is the answer to eat more fats, and if so, what types of fats should you eat? The simple answer is yes, provided you also decrease the amount of refined carbohydrates you eat. Refined carbohydrates include:
In order to lose weight, you need to also make sure that any carbohydrates (starches) you eat contain some fiber. For example:
What types of fats should you eat? Recent research and investigations into traditional diets indicate that most vegetable oils are not good for us in large quantities, especially when used for cooking. They oxidize easily and can lead to inflammation. So the best fats to eat are:
The solution to America’s obesity epidemic is to drastically reduce consumption of carbohydrates, particularly refined carbs, and to eat more healthy fats and proteins, along with lots of vegetables. So what are the ideal amounts of healthy fats, proteins and carbohydrates for you to eat? This varies from person to person. We are all physically unique, so what suits your friend may not be best for you. I can help you discover what foods to eat, and in what proportions.
To find out more and to see if I could help you, schedule a free, 20-minute mini-consultation: call me at 650 557 2160 or email me.
As a result of the theory that saturated fat was linked to increased levels of heart disease, the dietary advice at that time was that saturated fats and cholesterol in foods should be avoided. In time, Americans were advised to reduce their consumption of all fats. Of course, we have to eat something, so the effect of this emphasis on low fat diets was that the amount of carbohydrates eaten increased. Not only were people eating more rice and pasta, but the foods they used to eat (from yoghurts to baked goods and prepared meals) now had their fat content reduced and replaced by starches or sugars.
The result of this demonization of fats was a huge increase in consumption of carbohydrate, especially refined starches. And a huge increase in obesity. This is because we are not designed by nature to eat huge quantities of carbohydrates and sugars, but to function most efficiently on a diet mostly comprised of fibrous vegetables, proteins and fats.
When we eat carbohydrates they are broken down by enzymes (salivary and pancreatic amylase) into glucose, which passes into the bloodstream and then into the cells of the body where it is converted into ATP to provide energy.
Blood glucose levels need to be kept within a narrow range to prevent damage to blood vessels, nerves and organs. In order to maintain this level, and to shuttle glucose into the cells where it can be utilized, the pancreas releases insulin from its Beta cells, which is taken up by specialized receptors in the cell membrane, allowing glucose to enter the cell.
Any glucose that is not needed by the cells of the body for energy can be converted to glycogen by the liver and stored in the liver and muscles. Any excess beyond this is converted by the liver into triglycerides and stored in fat cells. So the more carbohydrate a person consumes, the more fat they will store, leading to weight gain and ultimately obesity.
So, is the answer to eat more fats, and if so, what types of fats should you eat? The simple answer is yes, provided you also decrease the amount of refined carbohydrates you eat. Refined carbohydrates include:
- sugar (white sugar, brown sugar, honey, maple syrup etc.)
- white pasta
- white rice
- white bread
- cookies, cakes and pastries
- most pre-prepared meals and processed foods
In order to lose weight, you need to also make sure that any carbohydrates (starches) you eat contain some fiber. For example:
- green vegetables (broccoli, kale, collards, chard, spinach, brussels sprouts)
- squash (zucchini, butternut squash, spaghetti squash, kabocha squash etc)
- root vegetables in moderation (white potatoes with skins on, sweet potatoes, rutabagas, parsnips, turnips, carrots)
- whole grains in small amounts (whole wheat bread, whole grain rye bread, brown rice, whole wheat pasta, quinoa, steel cut oatmeal etc)
What types of fats should you eat? Recent research and investigations into traditional diets indicate that most vegetable oils are not good for us in large quantities, especially when used for cooking. They oxidize easily and can lead to inflammation. So the best fats to eat are:
- extra virgin olive oil
- coconut oil
- butter and ghee
- duck fat and goose fat
- beef tallow and lard
- nuts and nut oils (but don't heat nut oils)
The solution to America’s obesity epidemic is to drastically reduce consumption of carbohydrates, particularly refined carbs, and to eat more healthy fats and proteins, along with lots of vegetables. So what are the ideal amounts of healthy fats, proteins and carbohydrates for you to eat? This varies from person to person. We are all physically unique, so what suits your friend may not be best for you. I can help you discover what foods to eat, and in what proportions.
To find out more and to see if I could help you, schedule a free, 20-minute mini-consultation: call me at 650 557 2160 or email me.