Way too many people have come to me and said: “I’m trying to lose fat…so I’m not eating any fat in my diet.”
Well, guess what? This can lead to disaster when it comes to the body’s natural ability to burn fat, not to mention good health. Why? Because your body requires fat to function properly. You need it in your diet to be healthy.
What does fat do?
- Fat is a source of energy. In fact, it’s a preferred energy source when you’re at rest.
- Fat is important for storing fat-soluble vitamins such as A, D, E, and K.
- Fats are mandatory for the proper functioning of cellular membranes, the brain and hormones.
- Healthy fats promote healthy cholesterol levels and minimize bad cholesterol that could put the heart at risk.
- Fats provide a feeling of satiety, which reduces hunger when dieting
- Healthy fats also have anti-inflammatory properties and so can be benefical for arthritis and other inflammatory conditions
The goal is to focus your diet on good fats, such as monounsaturated, polyunsaturated and Omega 3 sources of fat. These are mostly plant-based fats from seeds and oils. Omega 3′s are best from fish source. I will elaborate more on Omega 3’s in a bit. Your total intake of fat should be somewhere between 15 – 30% of total calories. An intake of dietary fat that is below 10 – 15% could be bad for your health.
How about steak?
Saturated fats, such as those in red meat, should be kept to less than 10% of the diet. These are primarily animal fats. Excessive amounts of saturated fats can increase the risk of cardiovascular disease. Also saturated fat is more likely to be stored as fat. Go for lean cuts of meat such as chicken breast, turkey breast, lean white fish or, if you must have red meat, go for flank or round steak.
Trans fats anyone? Yum!
The bulk of trans fats found in food are formed in a process called hydrogenation, which converts an unsaturated liquid fat into a solid one. The reason why it’s used is because it increases product shelf life—yep, it’s about profit. These fats raise the levels of bad LDL cholesterol and lower the levels of good HDL cholesterol. Twenty years after Denmark began eliminating them, heart disease rates dropped by 50%. You’ll find them in processed junk food, packaged food and fast food. Think of them as toxic fats! On the “ingredients list” look for “shortening” or “partially hydrogenated or hydrogentated oil.” All deep-fried food, biscuits and pie crusts are usually made with partially or fully hydrogenated oils as well.
More Omega 3’s Please!
Omega 3 fats are vital to health. They lower inflammation and improve immunity, cell function, hormone function, brain function, skin, hair, metabolism and heart health. Both omega 3 and omega 6 fats are polyunsaturated fats that are essential for the human body to function. This means that we cannot make them so we must eat them from food. A balance between omega 3 and omega 6 fats is important. The problem is that we tend to get far too much omega 6 and not enough omega 3. This imbalance over time can lead to health problems and impaired metabolism.
Where Should I Get My Omega 3’s?
The best sources of omega 3 are from cold-water fish such as sardines, tuna, krill, mackerel, anchovy or salmon. Plant-based omega 3, such as flax, are good for you but the conversion of EPA and DHA that we need may not be easily convertable from plant sources in humans. A researcher named Dr. Johanna Budwig found that when you mix plant-based Omega 3 (flax oil) with a sulfur-rich protein (cottage cheese/yogurt) it is easier for the body to assimilate it. There is a lot of debate out between experts on whether you can get EPA and DHA in therapeutic amounts from plant source Omega 3. I take the stance that fish is the best and most bioavailable source. Nearly all the research done on the health enhancing benefits of Omega 3 were in fact done using fish source Omega 3. There have been some studies done on groups of individuals who were mega dosing on plant based Omega 3 for a period of time. There were no changes in body EPA and DHA levels. Interesting! Again…as I said there is a lot of debate on this one.
If you choose, instead, to eat large amounts of seafood, you will also be eating the toxins and chemicals the fish have been eating, especially mercury. This is especially true of large cold water fish versus small ones. To avoid this, I recommend a good molecular distilled fish oil from small ocean fish, such as sardines, anchovies, mackerel and krill. Small fish carry a small toxic load and, if they are molecular distilled, then you know you’re getting a source with no contaminants such as PCB’s or heavy metals. This ensures that you’re getting EPA and DHA in a good amount from a good source.
I recommend Omega Essentials Fish Oil from Progressive Nutritional Therapies. This is the company that I endorse because its products are excellent.
Round out the rest of your diet with the below fats.
Excellent sources of monounsaturated and polyunsaturated fats are as follows:
- Avocado
- Olive Oil – organic
- Sunflower Oil – organic
- Soybean Oil – organic
- Canola Oil – organic
- Nuts and Seeds – raw preferred
- Sesame Oil – organic
- Natural Peanut Butter
- Natural Nut Butters
- Olives
- Safflower Oil – organic
- Corn Oil – organic
- *Coconut Oil – This is a saturated fat but it has great health benefits because it works more like a carbohydrate in the body.
I recommend focusing on olive oil, nuts, seeds, avocadoes, nut and seed butters, flax and fish oils as the main fat sources in your diet. Try to minimize corn oil, safflower, sunflower and soy as they can increase your omega 6 too much. Also go for organic and non-genetically modified oil sources. The best way to do this is buy organic from a natural health food store.
Benefits you will see from including healthy fats in your diet:
- Improved energy
- Fat loss
- Improved muscle gain
- Reduced pain and inflammation
- Improved focus, memory, concentration
- Improved immunity
- Reduced Joint and soft tissue injury
- Improved hair and skin health
- Improved blood profiles – HDL, LDL and total cholesterol
- Reduced blood pressure
- Improved hormonal balance
- Improved libido
So…stop being afraid of fats! Go for the good ones and your body will reap the rewards. I can promise you that.
Stop by on Tuesday for the latest Team T & E update. It’s almost show time!
Yours in health,
Tammy
