Shed holiday pounds fast with this…
What if there was a magical pill or food you could eat that would stop cravings in their tracks, give you long-lasting energy, and promote weight loss all at the same time?
There actually is…it’s called Fat!
Contrary to what you might believe or have been told, the latest research is showing us how consuming healthy types of fats can be beneficial not only for curbing cravings, boosting energy, and supporting weight loss but also for preventing chronic diseases and cognitive disorders such as dementia and Alzheimer’s.
Before we dive into this fat conversation, let’s set the record straight on what types of fats are beneficial for your health.
Each type of fat is essential for bodily functions and comes with its own health benefits.
Saturated fats are commonly found in butter, lard, milk, coconut oil, and milk. They serve as a primary source of energy in the body; as the preferred fuel for the brain, as signaling agents for cells, and can even encourage weight loss.
Monounsaturated fats can be found in avocados, olives, certain meats, and types of nuts. This type of fat is known for its positive impacts on cardiovascular health by reducing LDL cholesterol, triglycerides, inflammation, and blood pressure, and increasing HDL cholesterol.
Polyunsaturated fats are mostly found in fish, some nuts and seeds, and oils such as flax, corn, safflower, and soybean. This type of fat plays a critical role in forming cell membranes, cell function, and regulating gene expression. Omega-3 and 6’s are a type of Polyunsaturated fat.
Though Trans fats are most controversial, even some of these are healthy for you when they are naturally occurring. Conjugated Linoleic Acid (CLA) is a natural type of Trans fat that reduces the risk of heart disease, cancer, and autoimmunity. It can also improve glucose tolerance, which can prevent or help manage type 2 diabetes.
On the other hand, artificial Trans fats are highly inflammatory and have been shown to increase the risk for cancer, heart disease, obesity, and other chronic inflammatory-related conditions.
Fats are your friend, and the quality is what counts.
Aside from the different types of fat, the quality of the fats you are consuming is what matters.
Fat is not only how the body stores energy, but it’s also where the body stores toxins and excess hormones to protect itself from those harmful particles circulating through the system.
If you eat sources of fat that have been exposed to pesticides and herbicides or injected with hormones and antibiotics, such as non-organic, grass-fed, free-range meat and eggs, then guess what? You’re consuming those toxins, hormones, and antibiotics too.
The same goes for fat derived from plant sources such as avocados, olives, and oils.
To really reap the benefits of dietary fats, you’ll want to avoid all the additives. Aim to consume them from natural, clean, organic, hormone-free, grass-fed, pasture-raised, free-range, humanely-raised, and minimally-processed sources.
Look for your fats to be:
In this week’s video and blog, I dive into more detail about why you should eat fat for weight loss, more energy, and better health!
Yet the dietary guidelines for Americans suggest that your daily food intake should consist of 45-65% carbohydrates.
Let’s talk about what’s wrong with this recommendation…
Carbohydrates are the easiest macronutrient for the body to metabolize. They are instantly converted into glucose (aka sugar) that floods the bloodstream. Your blood sugar goes up for a period of time, and what goes up must come down.
This is why you may have noticed that you get an instant energy boost after eating a meal higher in carbs, followed by an energy crash – feeling like you need to take a nap or feeling hungry within 30 minutes to 2 hours after.
As your blood sugar comes crashing down after eating a higher-carb meal, your body loses its energy source and starts craving food to bring your blood sugar back up.
Proteins and fats, on the other hand, require a much more complex and lengthy process to be metabolized and converted into glucose.
Thus, if you eat a meal higher in fat and protein, you’ll have a nice and steady release of glucose over a longer period of time, keeping your blood sugar balanced, energy even, and curbing those cravings.
In fact, fat can’t be converted directly to glucose. It has to go through an even longer process of conversion before it hits your bloodstream.
When you eat a diet higher in fat, as your body works to metabolize the fat you ate (which is a long process) it will tap into your existing fat stores for immediate energy, thus promoting weight loss!
In addition to keeping your blood sugar in balance, eating more fat (and therefore fewer carbs) promotes weight loss and more energy by:
A great example meal would be a ribeye steak dinner with a side of leafy greens or types of vegetables that grow above the ground (asparagus, broccoli, cauliflower, brussels sprouts, etc.) sauteed or cooked with olive or coconut oil.
Remember, you just want your fat sources to be clean, as previously discussed.
Notice after eating this type of meal how you can go 3-5 hours, or possibly longer, without feeling hungry. Your energy is even, and when you cut the cravings or need to snack between meals, it becomes easier to manage your weight.
So don’t fear fat. It does a body good. Use the right fats to get the results you want!
If you need help figuring out what fats and other foods are right for your body so you can lose weight, have more energy, and get back to feeling like yourself again, then click here to check out my Food & Body Language Log.
P.S. If you are a part of the 20% who don’t do as well with a higher fat and protein diet, you’ll know right away. Within 30 minutes to 2 hours, you’ll experience the opposite effects; you’ll feel sluggish, have a heavy stomach, and want to take a nap while your body is trying to digest.
