Eat Fat to Lose Weight?

The very idea of eating fat to lose weight astounded me when I first started looking into it. I was brought up thinking fats were bad and that thought still has widespread popularity. Reading mainstream health advice you would think eating fats cause obesity, heart disease, blocked arteries and many more modern diseases. Products with low fat levels are given healthy heart ticks and people trying to lose weight flock to the ‘lite’ varieties. What if all of this was mis-informed thinking?

Quite simply our bodies need fat (lipids) to re-create themselves, lipids play a critical role in brain, nerve and cell wall formation. And if our diets are short on healthy fats we end up with symptoms of these deficiencies. We now understand many mineral and vitamin deficiencies – but remember it wasn’t so long ago that people didn’t know how important vitamin C was for gum health. In that era losing teeth was a natural thing that happened when you sailed. The idea of having fruit and veges on board that would last the voyage was groundbreaking at the time.

Our modern health idea is avoid fats will keep you thin and be good for our heart. If this was true, and with the abundance of lite foods we have, we’d all be thin. But instead obesity levels are soaring and we have growing issues with sugar dependency and diabetes. A key issue with lite foods, if you take the fat out something else has to go in to make them tasty. And that something is usually sugar. So we now have a double health whammy – not enough fat and too much sugar!

There are studies emerging now that fats and oils play a vital role in managing our metabolism. The right fats and oils directly feed our energy production, allowing us to have more energy and to lose weight. Another way of saying this is that healthy oils are thermogenic foods, lifting our metabolism to a higher level allowing us to continue using (and having) more energy long after the food is eaten. Omega 3 fats have been regarded in this light for some time now and the benefits of taking fish oils or flaxseed oils for health are well established. However, we tend to take them in capsules – that’s not eating a food its playing health games. To get the advantage of healthy fats and oils we need to eat them in food quantities – spoonfuls not capsules!

Comfort with omega 3 oils is one thing, but what about saturated fats? The very idea is enough to send shivers down my western spine. Every mainstream western health article says butter/ghee and coconut oil should be avoided. The wisdom we are missing here is from the East – the Indian Ayurvedic tradition understands the value of these healthy fats. Ghee (or clarified butter) is said by Dr. Vasant Lad, an eminent Ayurvedic practitioner, to enhance the digestive process through building digestive fire (metabolism) and, he also comments that, unlike other oils, it doesn’t increase cholesterol. Likewise coconut oil is recognised as a food that enhances metabolism, encouraging the body to continue to burn energy after its consumption.

The key out-take is to re-introduce these foods into our diet with balance, if we suddenly take to eating tubs of butter and coconut oil we’ll create other problems for ourselves. Eaten in moderation both fats will add to our well-being. They both make very good cooking oils (ghee in preference to butter) with high smoke points that allow foods to be fried or sautéed safely. Coconut can be enjoyed raw or added dehydrated to salads. And classic Thai curries with coconut milk are delicious. Take another look at these fats, experiment with new recipes and be surprised by the energy you have while you lose weight.

Types of Fat – Can You Eat Fat and Lose Weight?

Is fat the enemy to weight loss? Do you know the different types of fat out there? Next time you are doing your grocery shopping pay attention to how many supposedly healthy fat-free or low-fat options are available for purchase. Products such as low-fat ice cream, cakes, chips, biscuits and lollies are all on offer.

Have these supposed better options helped the obesity problem in our society? No! So why are they so popular? Because when people are eating them, they don’t feel guilty. They can justify it in their heads that it’s a healthy option, because the packaging or the fancy TV commercial says so. WRONG!

The Truth About Fat

Let’s get one thing clear, eating fat doesn’t make you fat. Eating calories in excessive of what you body needs makes you fat. The problem with fat is that it is so calorie dense. A gram of fat equals 9 calories, whereas a gram of protein or carbohydrate on equals 5. That’s nearly twice the amount of calories!

It is therefor easy to see how you can reach you daily calorie limit when you eat a diet high in fat.

Don’t get me wrong, fats are a vital part of you diet, as your body requires them for many functions including but not limited to energy production, helping you manage your moods, fighting fatigue, protection of your organs and even help you control your weight.

The problem is most people eat too much fat. The reason for this varies from person to person, but essentially fat tastes good, it gives food texture and using fat when preparing food can speed up the cooking process, think deep fried vs baking.

If you are eating a balanced diet, you will not need to concentrate on adding fat to your diet. Focusing on the good food in your diet, will result in you consuming enough good fats.

The key to weight loss isn’t cutting out fat, learning to replace bad fats with good ones, by making smart eating choices.

Myths and Facts about the Different Types of Fat

Myth: All fats are bad for you.

Fact: You should avoid bad fats such as saturated and trans fats but monounsaturated fats and polyunsaturated fats are actually good for you.

Myth: Lowering the amount of fat you eat is the most important thing when trying to lose weight.

Fact: A calorie deficit is the most important factor when trying to lose weight. The types of fat that you eat is also a consideration, but without a calorie deficit you WILL NOT lose weight.

Myth: Fat-free or Low Fat means healthy.

Fact: Most fat-free or low-fat products should also be labelled “High in Sugar” “Loaded with Refined Carbs” and “High in Calories”. A “fat-free” label doesn’t allow you to eat something on the premise that it is healthy.

I have seen marshmallows labelled as low-fat, does that make it a healthy eating option? No way!

The battle of Good vs Bad Fats

Que ‘Bruce Buffer’

“Introducing first, fighting out of the good corner hailing from avocado, nuts and olive oil is monounsaturated and polyunsaturated fats. Their opponent fighting out of the bad corner hailing from butter, ice cream and fried foods is saturated and trans fats.”

Sorry for the bad intro, but I’m a UFC tragic. Jokes aside fats can be broken up into four major types. You need to have an understanding of these types to help you in making healthy food choices.

monounsaturated fats
polyunsaturated fats
saturated fats
trans fats
Basically monounsaturated and polyunsaturated fats are good fats, as they improve your overall health and are good for you heart and cholesterol. Good fats are vital for good health and well-being.

Some sources of good fats are:

Olive oil
Peanut oil
Sesame oil
Avocados
Olives
Nuts
Peanut butter
Walnuts
Sunflower, sesame, and pumpkin seeds
Flaxseed
Fish
Soymilk
Tofu
Saturated fats and trans fat are bad fats, because they are bad for your health. Bad fats WILL raise your cholesterol levels and WILL increase your risk of heart disease.

Some sources of bad fats are:

High-fat cuts of meat
Chicken skin
Full cream dairy products
Butter and margarine
Cheese
Ice cream
Pastries such as biscuits, doughnuts, cake and muffins
Packaged snack foods such as chips and crackers
Fried and fast food
Chocolate bars
It’s pretty obvious from looking at the above lists to spot the difference between the good and bad fats. But how can you tell the difference between good and bad fats when they are in their raw form.

Well, appearance wise, good fats at room temperature will remain liquid, think of olive oil.

Bad fats will tend to be solid, think of the fat that you trim off a steak while you are eating. What happens to the fat when you leave it on your plate after you have finished eating? It turns solid at room temperature.

Ways to eliminate bad fat

Pick lean cuts or trim the fat off meat such as beef, pork or lamb prior to cooking
Eat more fish and skinless chicken
When cooking food bake or grill instead of frying
Avoid fast and deep fried foods
Avoid baked products, such as biscuits and pastries
Choose low-fat dairy products
Use liquid olive oil or canola oil instead of lard
Ways to Increase you Consumption of good fat

Use olive oil when cooking as a substitute for butter, margarine or lard.
Eat more avocados. Try using it as an alternative to butter on your sandwiches.
Snack on nuts.
Snack on olives or add them to salads.
Dress your own salad. Don’t use packaged salad dressing, they are usually full of fat or sugar. Mrs Niko makes an awesome dressing using olive oil, balsamic vinegar and mustard. Just Google healthy salad dressing for some great ideas.
The simple message is when trying to lose weight or improve your general health don’t become obsessed with your fat consumption. You just need to have an understanding of the different types of fat.

Vital Fats and Oils for Losing Weight

When it comes to dieting, one of the biggest misconceptions is that fat is bad for you and must be avoided at all costs. While it’s true that excess amounts of fat are never healthy for your body, it’s something that should absolutely be part of your daily diet. However, the type of fat and how much you eat are both details that you must be kept in mind. Fortunately, deciphering between different types of fats isn’t that difficult once you know what to look for. To help, some of the best fats and essential oils for weight loss are listed below.

Table of Contents
Good Fats for Weight Loss
Medium Chain Fatty Acids
Omega-3 Fatty Acids
Monounsaturated Fats
Eating Good Fats for Weight Loss
Weight-Loss Friendly Oils: What You Need to Know
Coconut Oil
Avocado Oil
Extra Virgin Olive Oil
Canola Oil
Peanut Oil
Improving Your Health Through Fat
Good Fats for Weight Loss
Are you wondering “won’t fat make me….fat”? The answer is, no; not if you’re eating the right types. In fact, the right types of fats may even accelerate your weight loss, making them well worth incorporating into your diet. While you may not be able to enjoy a diet of bacon and cheese, you can enjoy fats that taste great and benefit your body as well.

Some of the fats you’ll want to make sure you eat regularly include:

Medium Chain Fatty Acids
medium chain fatty acids

Medium chain fatty acids do not store as typical fat and are used for energy immediately.

The best sources of these types of fatty acids include:

Whole Milk
Coconut Oil
Cheese
Grass-Fed Butter
*Amount to Eat: Studies suggest anywhere from 2-3 tbsp per day.

Omega-3 Fatty Acids
omega-3 fatty acids

Fatty fish contain omega-3 fatty acids, which are critical for better health and can help support weight loss as well. This oil also contains EPA (eicosapentaenoic acid) and DHA (docosahexaenoic), both of which are nutrients that are important for heart health and helping to prevent heart disease. Making fish oil even better is the fact that it can reduce inflammation after you work out, which can mean an easier recovery so you can continue to burn fat through exercise on a daily basis.

Read Practical Ways to Cut Calories in the New Year

Not a fan of fish? Don’t worry! You can find these fatty acids in other foods, including:

Eggs
Sardines
Walnuts, Almonds
Flax
Brussels Sprouts
Monounsaturated Fats
Many studies have found that diets that are high in this type of fat are more likely to result in greater weight loss. In fact, some studies have shown that this type of fat can help reduce body fat in individuals who make no other changes in their lifestyle to lose weight. Monounsaturated fats can also help reduce your risk of a stroke and heart disease while helping to improve the health of the heart. Fortunately, this fat is incredibly easy to find!

Below are some of the best sources of monounsaturated fat:

Extra Virgin Olive Oil
Nuts
Avocado Oil, Canola Oil
Sunflower Oil, Sesame Oil
Peanut Butter/ Peanut Oil
Avocados
Eating Good Fats for Weight Loss
When you eat the healthy fats that are listed above and avoid unhealthy fats, such as trans fat and saturated fat, you’ll be doing great things for your health and weight loss. With a number of heart-healthy benefits and evidence that suggests boosting weight loss efforts, there’s no reason not to include them in your daily diet. From coconut oil and salmon to almonds and grass-fed butter, there are a lot of great foods you can take advantage of.

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Weight-Loss Friendly Oils: What You Need to Know
If you look forward to taking advantage of some of the best essential oils for weight loss, you might want to first learn more about them. Some of the best are listed below.

Coconut Oil
The saturated fats that are found in coconut oil are made up of mostly lauric acid, which is a healthy medium chain fatty acid. These are digested easily and quickly converted to energy, which means they won’t be stored as fat like traditional fats would. These fatty acids also help rev up metabolism so you burn fat more quickly.

Avocado Oil
Avocado oil is an excellent source of healthy fats including fatty acids and oleic acid. These work together to protect the heart while also reducing your risk of obesity and dangerous heart-related conditions. What’s even better is that you can cook with this or use it as a dressing, so there are endless ways to take advantage of it.

Extra Virgin Olive Oil
Olive oil is made up of 77% monounsaturated fat, which can help lower bad cholesterol and increase good cholesterol on your bloodstream. This oil is also full of healthy vitamin E and antioxidants that can give you energy to help you exercise longer and harder.

Canola Oil
Canola oil is another oil that is high in monounsaturated fatty acids. When consumed on a daily basis, this may help reduce abdominal fat and improve body composition to reduce the risk of obesity.

Peanut Oil
This oil is unique from others because it contains a high amount of a monounsaturated fat named oleic acid. This has been shown to help increase the body’s ability to burn fat and can reduce your risk of type 2 diabetes as a result.

weight loss friendly oils
Improving Your Health Through Fat
With a number of studies done on the fats listed above, it’s easy to see that they can be beneficial for weight loss. However, it’s important to note that these shouldn’t make up the majority of your diet. In most situations, one or two servings is enough to enjoy all the benefits that they have to offer. To make it easier to work these into your diet, simply pay more attention to what you eat and how you cook.

Below are a few tips to help incorporate them on a daily basis:

Only cook with canola, peanut, olive, coconut, or avocado oil
Eat more fatty fish rather than low-fat fish
Use healthy oils for dressings for pasta or salad
Measure out oil for the day to make sure you use as much as you need to
It’s just that easy to help burn more fat by simply eating the right fats! With that being said, which do you plan on trying first?