No carb, low carb, no fat, high fat, high protein, vegetarian, keto, paleo – there are so many diet “fads” out there that promise to give you a quick fix on that over bearing belly some get in the winter months. There are even more claims that X-brand miracle pill will get you fit and in shape without changing your lifestyle – nutrition or physical activity wise. Yeah well… about that…
I’ve used myself as a “science experiment” the last few months, having obtained my goal weight, I figured it would be okay to begin eating differently (still clean) and see exactly what works for me. What has become an overwhelming success in both myself and my clients, is eating fat to get skinny!
Fat’s gotten a bad rap over the years – there are heart healthy fats such as your Omega-3’s (found in fish and dairy) that can HELP you drop your own fat! So when you hit the grocery store, and check the nutrition labels (which I hope you do), don’t get scared by the Total Fat grams on the back. Know which fats to chose and where to look for them!
Harmful Fats (STAY AWAY!)
Saturated Fat: This particular type of fat raises cholesterol levels and low density lipoprotein cholesterol levels IE: higher risk of cardiovascular disease. This type of fat can also increase the risk of Type 2 Diabetes.
Trans Fat: While some trans fats ARE naturally occurring, most are created during food processing through hydrogenation of unsaturated fats. They are essentially easier to cook with and less likely to spoil than other oils. Consuming these fats increases your risk of cardiovascular diseases and higher cholesterol levels.
Healthy Fats (ENJOY IN MODERATION)
Monounsaturated Fat: This is found in foods and oils. Unlike it’s “counterparts” above, Monounsaturated Fats can actually help IMPROVE cholesterol levels which will DECREASE your risk of heart disease. There is a link between these fats and healthy insulin levels and blood sugar control.
Polyunsaturated Fat: This is found in plant based foods and oils. Just like Monounsaturated fat, consuming these in moderation can improve your cholesterol and lower your risk for heart disease and type 2 diabetes. One example of this fat are Omega-3 fatty acids (found in certain fish)
Dr. Roizen has mentioned that there is “Strong evidence” that these oils, foods and fats can decrease your appetite while simultaneously promoting weight loss. “A little fat- 70 to 40 calories worth- before a meal, stimulates the release of the hormone cholycystokinin from your early intestinal wall, stimulating your vagus nerve to decrease stomach emptying – so your stomach stays more full so you feel full,” he says, “and telling the satiety center in your brain that you are no longer hungry.”
These fats help move stubborn belly fat but ALSO promote long term memory, decreased inflammation, and reduce acne, dry skin and premature wrinkles.
A typical moderate fat diet with HEALTHY fats would look something like this:
Meal 1: 2 whole Omega-3 eggs with 4 egg whites and 1 cup of veggies
Meal 2: 4oz of Lean Ground Chicken or Grilled Chicken Breast with 2oz Avocado and 1 cup veggies
Meal 3: 4oz Salmon over a bed of salad
Meal 4: Quest Nutrition Bar (my favorite is the Apple Pie – 8 seconds in the microwave & it’s seriously a warm apple pie!)
Meal 5: 4oz Lean protein with 1 cup of veggies and 1oz Almonds
Bedtime Meal: 1 scoop protein with 2 tablespoons of Coconut Oil
So, next time you hit the shelves of your local grocery store, be aware of what you’re taking in, and don’t buy into the latest fad. There is NO QUICK FIX or JESUS IN A PILL when it comes to health and fitness, just the simple dedication, education and trial and error.