Increasing Fat Intake to Thin Down
Did you know that increasing fat intake could help you decrease the amount of fat you have on your body? If you’re like most American’s, you probably think quite the opposite - that fat is the enemy and must be avoided at all costs. But that's simply not true.
For many years, I rode on the low fat band-wagon until I noticed something profound. I was tired and hungry all the time and I had packed on a few pounds. That may not sound like a big deal but it's something this normally slim girl didn't much like! I was ticked off because I thought that by reducing my fat intake, I would feel better and look better. But that wasn’t how it happened at all.
Then two years ago during Christmas dinner with some friends, one of them asked me if I wanted to taste something really good! He popped a big slice of prime rib (drenched in fat) into my mouth! I felt like I had died and gone to heaven! It was SO GOOD
Fat is downright delicious
In fact, if fat is missing from a meal or recipe, you have to add all sorts of other flavors (herbs & spices) just to make food ‘taste-worthy’. And since you’re hungry after eating low-fat foods, you end up turning to carbohydrates or sugar to satiate intense cravings, which triggers the over-secretion of the fat hormone, insulin.
The simple truth is that low fat diets
don’t work long term. At first you may shed a few pounds by starving yourself to death. However, it backfires because you’re discontented and thinking about food all the time. In order to stay on the diet, you must continue to limit what you eat. However, few people are willing to be miserable for very long.
As a consequence, most people end up reverting back to old eating habits
and gain their weight back. In a majority of cases, people end up weighing more than they did before.
After I started increasing fat intake for a few months, everything changed. My energy levels responded, my love handles vanished, and I didn’t get nearly as hungry in between meals. It left me wondering why the medical community had ever recommended ditching fat in the first place!
The saddest part is that most people have bought into the notion that fat is bad for their health. Think about the lexicon's associated with fat. There's "fat-_ss", "fat as a pig", "tub of lard", etc. Its no wonder that FAT has a bad reputation!
Now that I understand how beneficial increasing fat intake is to my health, I'll never go without it again!
Do realize, that the above statement is not my personal opinion, it is the biological and physiological truth. In fact, increasing fat intake is absolutely necessary for your body to perform it’s functions efficiently. Cave men instinctively knew that the fat they ate was fundamental to their survival.
Lets think about this for a minute.
Over the past 30 years fat consumption has decreased by 11 percent. Despite that fact, more people are heavier than ever before. Fat deprivation causes fatigue, sugar cravings
, weight gain, and possibly later on, the development of type II diabetes.
Increasing fat intake has also been discouraged by the medical community for the last 30+ years. Most foods that are considered 'healthy' by American standards are labeled either 'low in fat' or 'free of fat'. However, if these foods are so good for us, then why are American’s unhealthier today than they were 30 years ago?
Too boot, if you’re like most people, you start off your day eating a low fat breakfast consisting of low-fat cereal, accompanied by low-fat milk, coffee with sweetener, and juice. Then you wonder why you’re SO famished before lunchtime! And you don’t lose weight! You pack it on and then blame your body chemistry. Those darn family genes!
However, research shows us again and again that increasing fat intake is essential to weight loss and lasting satiety. And here's something else to chew on.
When your body breaks down fat into glucose, it is used for energy. When your diet is mainly composed of grains, processed carbs, or sugars, your body gets used to them. Simple sugars are far easier to break down than fats! Over time, your body shows a preference for these sources of quick energy and through insulin and leptin resistance, doesn’t metabolize fat as effectively.
Additionally, any carbs that your body doesn’t use for energy, is converted to body fat. With the continual consumption of carbohydrates, your body never taps into the energy reserves (fat), so the fat on your body accumulates.
As more 'quick energy' foods are consumed, they are also stored as fat since your body now prefers the 'easy' form of fuel. So it’s not fat that causes weight gain. Certainly, partial blame is from the over-consumption of carbohydrates in the diet, which are typically used to replace fat. Seems to me, that its much smarter to lose weight by increasing fat consumption AND kicking the carb habit
You DO NOT have to deprive yourself of saturated FAT
but you don’t want to go hog wild either! You will get the best results by curbing serving sizes
while you're increasing fat intake.
Ideas for Increasing Fat Intake to Help You Trim Down
Substitute canola oil (GMO) with hard-pressed olive oil in your salad dressings.
Reduce your consumption of partially hydrogenated fats, (trans-fats), which are rampant in commercially processed, baked, and fried foods. (Crackers, chips, french fries, doughnuts, etc.)
Increasing fat consumption from fatty cuts of meats can jump-start weight loss. This is especially true if you’re fat-deprived. Remember that saturated fats have little to do with heart problems, blood circulation, and cholesterol.
Blood cholesterol is NOT made from saturated fat. Cholesterol, when it is made in the liver, starts out as a substance called Acteyl-co A, which is not a fat. It has several nitrogen atoms in it, and nitrogen always derives from protein.
*Hint - To get more fat in your diet, drizzle a small spoonful of chicken fat/drippings over your cut up chicken pieces. Store the rest of the drippings for broths, soups, or stews.
Consume more monounsaturated fats (cold pressed oils), which have been and always will be rich in nutrients.
Include many different sources of essential fats found in omega-3-rich oils (fish filets and walnuts), while reducing your over-consumption of omega 6 fats.
Clinical studies have shown that reducing omega 6 fat consumption protects against chronic degenerative diseases. One study showed that replacing corn oil with olive oil led to a 70 percent decrease in total mortality. That’s a biggie!
A small serving of chocolate each day can help you trim fat from your waistline. However, you’ll need to go easy on the sugar and heavy on the raw cocoa.
In one study from the Journal of Nutrition in 2011, researchers fed obese diabetic mice a diet rich in raw unsweetened cocoa powder and the mice lived longer. Cocoa helps reduce the amount of fatty deposits on artery walls and halts the deposit of fat in the body.
*Hint - Add a pinch of unsweetened cocoa to coffee, cocoa, and smoothies regularly or opt for a small piece of dark chocolate daily.
Increase dairy consumption.
Full fat dairy products (butter, milk, Greek yogurt, creamers), do not increase weight gain. That’s a myth! Research shows that calcium deficiencies can cause food cravings and an increase of body fat.
In one University of Tennessee study, researchers showed that eating three daily servings of dairy products can significantly reduce body fat in obese subjects. Furthermore, when they continued to give the subjects dairy but restricted other calories from their diet, not only did it decrease weight, it accelerated fat loss. Just goes to show that increasing fat intake does work!
Exercise is great for cardiovascular health but doesn’t do much for weight loss, unless you eat minimally and exercise emphatically. It should therefore be accompanied by a diverse diet, full of various types of proteins, fats, fresh produce, and grains.
(Thinking you can work off whatever you eat is a not the answer, especially if you look at the recent research. Exercise alone leads to a very modest decrease (< 3 percent) in total body weight!)
Fat is not the adversary! Although most people assume that it is, that's just plain wrong. Increasing fat intake is not only good for your health, it's good for your waistline! Next time you go shopping, don't ignore the fat!
Always consult your physician before using natural remedies, especially for anyone with preexisting conditions or anyone currently taking prescription medications. Although many efforts are made to ensure that the advice given on this site is professionally sound, the advice is not intended to replace a mutual relationship with a medical provider.
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