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Can I lose weight while eating fat? Can I eat fat and lose weight? The answer is yes. However, there is a “but”: it depends on the type of fat we are talking about. Continue reading, I will expand on this below 😉
Whether we talk about the maintenance of optimal health or we refer to the particular case of weight loss, the truth is that fat has been very demonized. Nonetheless, the recommendation that the daily intake of fat should not exceed 30-35% is being increasingly questioned (Bazzano et al., 2014). In fact, astrophysicist and author of the “Perfect Health Diet”, Paul Jaminet, Dr. Ron Rosedale (expert in nutritional and metabolic medicine) and osteopathic physician Joseph Mercola claim that claim that the ideal diet should include between 50 and 70 percent of healthy fats (Jaminet, Jaminet, & Sisson, 2013, p. 39; Mercola, 2011; R. Rosedale & Colman, 2009, p. 8). And the fact is that we need fat to preserve the integrity of our skin, control inflammatory processes, nourish our immune, hormonal and nervous systems; and, let’s not forget that is essential for us to burn energy (Ron Rosedale, 2013).
But, What Kind Of Fats Can I Consume?
As I said in another post (mete link de can I lose weight without dieting?), the quality of the fat you eat is more important for your health and your weight than the quantity. The healthy fats are the ones called unsaturated fats, with its two types: mono-unsaturated and poly-unsaturated (for its acronym in English, MUFAs and PUFAs, respectively).
As far as the benefits for your health are concerned, mono-unsaturated fats have an advantage over the poly-unsaturated. Your body needs in greater amounts and uses more easily mono-unsaturated fats; these fats have been acknowledged as the most healthy or neutral. Examples of mono-unsaturated fats are:
- Olive oil
- Avocados
- Olives
- Nuts: almonds, hazelnuts, macadamia nuts, pecan nuts, pistachios, chestnuts, cashews, peanuts
- Eggs (organic or free range, preferably)
Eat this type of fat without feeling guilty. In addition to its delicious flavor you will be assisting your body in diminishing the bad cholesterol (LDL) and increasing the good (HDL); your blood pressure and the inflammatory processes in your body will also decrease and you will protect yourself against diverse types of cancer.
As for poly-unsaturated fats, the main ones are the essential fatty acids omega-6 and omega-3. Your body needs them – although in relatively small quantities – for the growth of cells and the correct functioning of the brain. These fatty acids are not produced by the body so you can only get them through food. Food and oils with high amounts of polyunsaturated fats include:
- Walnuts
- Pine nut
- Sunflower seeds
- Pumpkin seeds
- Brazil nuts
- Fish such as salmon, mackerel, herring, albacore or longfin tuna and trout
- Flax seeds and linseed oil
- Corn oil
- Sunflower oil
- Safflower oil
- Cod liver oil
And What Happens With The So Slandered Saturated Fats?
Recent research dissociates saturated fat intake with increased cardiovascular risk (P. Siri-Tarino, Q. Sun, F. Hu, & R. Krauss, 2010; P. W. Siri-Tarino, Q. Sun, F. B. Hu, & R. M. Krauss, 2010). The tissues of our body are made up mostly of monounsaturated and saturated fats; therefore, we need more of this type of fats. So do not be afraid to add to your diet the following delicacies:
- Coconut and coconut oil
- Butter (if it’s organic, much better). Also Ghee (clarified butter)
- Meat (from grass-fed livestock, preferably)
- Dairy products: natural, Greek and/or Turkish yoghurt without sweeteners or added sugars (in the ingredients list, you should read only: milk and lactic ferments or live active cultures); kéfir, cottage cheese (again, in the label you should read only the ingredients that I’ve told you, nothing else) and goat and sheep cheese.
Run Away From These Fats!
You should think twice before putting in your mouth the so-called trans fats. These are a type of liquid vegetable fat which has been subjected to a chemical-industrial process of hydrogenation so as to get a more solid and less oily texture (have you ever wondered why the chocolate layer that covers a bun doesn’t melt completely in your hand?) The harmful effect of this fat on human health has been more than demonstrated. It has no nutritional value, increases bad cholesterol and, therefore, the risk of cardiovascular disease. The consumption of this type of fat is linked to the inflammatory processes associated with atherosclerosis and it also increases the risk of diabetes, among others. So, each time you read trans fat, hydrogenated fat or vegetable oil (partially) hydrogenated in the ingredients’ label: flee!
Some examples of foods high in trans fats are: industrial biscuits and pastries, popcorn for the microwave (better if you buy corn and make it yourself at home), pizzas and frozen and pre-cooked products, ready-to-use icings and margarine. Today, people are still surprised when you tell that it is much healthier eating butter than margarine. Just because of what I have discussed above: butter is rich in saturated fats, which have been proven not to be harmful for your cardiovascular health. In contrast, margarine is an artificial amalgam of chemicals and liquid vegetable oils that have been subjected to a process of hydrogenation; your body will suffer much trying to process such a bad imitation of food 🙁
I hope this information will help you to make more conscious choices. Our body keeps us alive, we should thank this wonderful task by doing our best in taking care of it, don´t you think so? You see, in the end it is not a matter of weight but health 😉 And, what about you? What do you think of all this? Don’t be afraid of commenting below 😉
Photo credit: 1, 2, 3, 4, 5, 6
References:
Bazzano, L. A., Hu, T., Reynolds, K., Yao, L., Bunol, C., Liu, Y., . . . He, J. (2014). Effects of Low-Carbohydrate and Low-Fat DietsA Randomized TrialEffects of Low-Carbohydrate and Low-Fat Diets. Annals of Internal Medicine, 161(5), 309-318. doi: 10.7326/m14-0180
Jaminet, P., Jaminet, S. C., & Sisson, M. (2013). Perfect Health Diet: Regain Health and Lose Weight by Eating the Way You Were Meant to Eat: Scribner.
Mercola, J. (2011). Para Lograr una Salud Optima, Coma del 50% al 70% de Este Alimento Frecuentemente “Condenado”. Retrieved from Mercola.com website: http://espanol.mercola.com/boletin-de-salud/lo-que-usted-no-sabe-sobre-las-grasas.aspx
Rosedale, R. (2013). Rosedale Health Plan. Retrieved from http://drrosedale.com website: http://drrosedale.com/healthplan#axzz3okYQv3QJ
Rosedale, R., & Colman, C. (2009). The Rosedale Diet: HarperCollins.
Siri-Tarino, P., Sun, Q., Hu, F., & Krauss, R. (2010). Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease. American Journal of Clinical Nutrition, 91(3), 535-546. doi: 10.3945/ajcn.2009.27725. Epub 2010 Jan 13
Siri-Tarino, P. W., Sun, Q., Hu, F. B., & Krauss, R. M. (2010). Saturated fat, carbohydrate, and cardiovascular disease. The American Journal of Clinical Nutrition, 91(3), 502-509. doi: 10.3945/ajcn.2008.26285
10 comments to “Eat Fat And Lose Weight”
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Darren - October 23, 2015 at 18:48
Glad to see someone else promoting the benefits of eating healthy fats in relation to weight loss or maintaining a healthy body weight. Totally agree with everything you say here. Great post.
Luz - November 18, 2015 at 13:10
Glad that you see it as well, Darren. Thank you very much! 😉
Kristie - October 23, 2015 at 22:41
Great post. I personally make sure I consume healthy fats everyday. I even cook in coconut oil as opposed to vegetable or canola.I think fat has had a bad reputation as being the enem. The more research that is being done now says fats are good. I have seen added health benefits and weight loss by consuming healthy fats. My hair and nails have also grown and become much stronger. I have also noticed that I have been sick less. Thanks for the great post.
Luz - October 23, 2015 at 23:11
Exactly! One of the first things I started to notice when I completely changed my lifestyle was that I began to be sick much less. I would fell ill once or twice a year, a terrible flu could leave KO for two weeks (or even one month until I got completely recovered). I’m glad that you are already enjoying the multiple benefits of knowing what you put in your mouth 😉 Thanks a lot!
Peter - October 29, 2015 at 01:45
I always tell people, it’s not fat that makes you fat it’s sugar that makes you fat. I think it’s true:)
Luz - October 30, 2015 at 19:10
Yes Peter, I think it’s true too. When you research how your body process carbohydrates and what they are used for, it is easy to understand that the key is carbohydrates and not the so-vilified fat 😉 Thanks for reading Peter!
paolo - November 18, 2015 at 14:09
I agree with you! Great post!
Luz - November 19, 2015 at 11:17
Thank you very much, Paolo! 😉
Jolie - November 19, 2015 at 23:34
I love how you’ve been so thorough in your research here Luz! It was great to read something to support my (largely unresearched) philosophy on this issue. My take is that if it’s a processed fat like the ones found in junk food, I’ll be mindful of my intake, but if we’re talking natural fats like coconut oil, coconut milk/cream, avocados and nuts/seeds, then I won’t worry about my ‘fat’ intake.
I recently started using tahini a lot (it’s a spread like peanut butter, except made from ground sesame seeds instead of peanuts), and my boyfriend was shocked to read on the label that it’s 53% fat! But, I am not worried about that supposedly high number because it’s a healthy fat. We have also started to enjoy 85-90% cocoa dark chocolate which has quite a high fat content, but I’m hoping that cocoa butter also falls under the category of a ‘healthy fat’!
Luz - November 23, 2015 at 16:52
Very well done, Jolie! Definitely, you are on the right track! Of course, cocoa butter falls under the category of a healthy fat 😉 You can eat it without feeling guilty or worried about numbers. Love the example of tahini; the very first time I tried it I thought “oh oh, not as tasty as peanut butter”. But I gave it more opportunities since I later found out that tahini is packed with vitamins and minerals, that it is also very rich in proteins and calcium and that it promotes healthy skin and good muscle tone (among many other goodness!). Now I prefer the taste of tahini than that of peanut butter 😀 Thank you for reading, Jolie! Best 😉