The first thing I want to say is that the trend towards “high fat” diets is VERY BAD for you, as discussed already in previous articles. Horrible for your heart, lipid and cholesterol levels and totally kills off your thyroid gland (which means you get FAT!).
Sure, these high fat/no carb diets are great for quick COSMETIC results because you lose WATER weight. But for real LONG-TERM fat loss, they are counter-productive!
And, it’s impossible to benefit if you are any kind of an athlete or if you workout (cardio and/or weights) because you will have no “glycogen” in your muscles to be able to work out correctly. Hence, you’ll be very tired and weak.
BUT on the other end of the spectrum, you also should NEVER go on a “no fat” diet either. Your body and brain NEEDS fat to survive.
So, if you know what kinds of fats to eat, when to eat them and what to avoid, then you can eat fat, and actually LOSE WEIGHT (NOTE: certain fats accelerate weight loss, read more below…)!
Rule #4: Eat “Healthy” Fat To LOSE “Ugly” Fat!
To INCREASE fat loss (especially in “stubborn areas“) you need to eat some amount of HEALTHY fats every day (about 15%-20% of your diet). It’s best to do so with protein meals and as well, more so later on in the day.
Examples of healthy fats would consist of UNCOOKED/RAW nuts, flaxseed oil (omega-3 fatty acids), extra virgin olive oil, avocado’s, coconut oil and fish oils are good examples.
Fats are very important in that they slow digestion and hence, reduce insulin secretion and at the same time, keep you from getting hungry quickly after a meal. They are also beneficial because they create good hormones and enzymes, which are needed to build muscle, reduce body fat and keep your body looking and feeling YOUNG!
The hard part or real secret is that fats should NOT BE HEATED! Hence, you have some raw almonds … or a tea spoon of flaxseed oil in your protein shake or a bit of olive oil on top of your salad. When you cook/heat/fry fats, they become hydrogenated and they aren’t as beneficial for your body … not to mention, they can increase the potential of getting cancer.
One fat I do cook with is coconut oil – and NO, it won’t raise your cholesterol levels (but more on that later).
I’m not saying go overboard here … but a little bit of healthy fats a day will keep your skin looking younger, increase your sex drive, lubricate your joints and reduce aches and pains and arthritis and a host of other benefits.
The omega-3 fatty acids are said to be “essential” because they can not be produced by the body and must be obtained through our food sources. These essential fatty acids (EFA) are key components of cell membranes throughout the body, especially the eye, brain and central nervous system (they also help to enhance our moods).
This important fat is the building block of hormones, including those that regulate blood clotting, artery walls and inflammation. Many studies indicate that the omega-3 EFA from fish reduces the risk of cardiovascular disease and can reduce the risk of stroke as well.
What Does All This Mean?
Simply put, you HAVE to eat some HEALTHY fats everyday because your body NEEDS them. Many of your fat-burning hormones (GH, Leptin, Insulin, etc.) will NOT work without these fats. And ironically, having mostly bad or “ugly” fats (see below chart), further turns OFF your fat-burning hormones.
If I’m going to be eating out or eating meals with “BAD” fats, I make sure I take 3-4 capsules of CHEATmeals™ with that meal to BLOCK the absorption of these harmful fats. It’s great for weight loss AND for keeping me healthy too (lowers cholesterol and blood sugar levels, keeps me “regular” as well)!
| The Good |
|---|
|
Monounsaturated fats: Extra virgin, Olive oil, macadamia nuts, almonds, avocados Essential fatty acids: Salmon, mackerel, herring, sardines, hemp seeds, flax seeds, flax oil |
| The Semi-Bad |
|---|
| Polyunsaturated fats: Corn oil, Canola oil, safflower oil, sunflower oil, sunflower seeds, soybean oil, sesame oil, walnuts Saturated fats: Meat, butter, cheese, egg, yolks, whole milk, coconut oil, palm oil |
| The Ugly |
|---|
| Trans-fatty acids: Partially hydrogenated vegetable oils, margarine, deep-fried foods, doughnuts, commercial snack products such as crackers, cookies and pastries |
Like everything in life, moderation is the key. Just keep your diet around 20% fats and most of them from the “good” fats listed above. When you do end up eating bad fats (hey, it happens every time you eat out and very hard to prevent), then make sure you take some CHEATmeals™ to block the bad fats and carbohydrates from being absorbed and help accelerate your weight loss!