A few days ago while sticking some needles in a patient’s shoulder, he starts telling me how much trouble he is having losing weight and controling his blood sugar. His doctor is threatening insulin.
He then tells me how healthy he has been eating. He’s been on a low-fat diet for over a year now. He is clearly frustrated that his efforts aren’t paying off despite his discipline. To top it off, his cholesterol is high. WTF?
Have you heard this type of story before? The “I’m doing everything right but nothing is working” story? Haven’t we gotten past this yet? FATS DON’T MAKE YOU FAT!
Dietary fat is a super important part of a balanced metabolism, being healthy, feeling energized, and losing weight. So before we make the same mistake, let’s take a look at why we should be eating fat:
- We need fat to absorb vitamins in our body. Vitamin’s A, D, E, K and CoQ10 can’t even be assimilated without fat.
- The “omega-3” fats have an anti-imflamatory effect
- Cholesterol and fat (both lipids) are the precursor to many of our hormones. Hey guys, see how PHAT you are to the ladies without any testosterone.
- Fats help your brain work right.
- Fats will make you fill full and satisfied. Without them, you’ll feel more hungry and probably eat carbs (which will actually make you fat).
I think that most would agree that to be Pretty Hot And Tempting, being slim, smart, healthy, and hormonally balanced is a good place to start.
There is one caveat to this fat story though, they are not all created equal and some we’ll want to avoid. So before you eat a tub of margarine and wash it down with a bottle of safflower oil, let’s set up some guidelines.
- focus on eating naturally occuring saturated fats, monounsaturated and some polyunsaturated fats.
- try to get the optimal balance of of omega-3 to omega-6 fatty acids (it’s probably about 1:3 respectively). Basically it’s pretty easy to get the omega-6’s, so make a point to incorporate fat’s with omega-3’s. A lot of people supplement with fish oil for this purpose (me included).
- eat damaged and rancid fats. This means you should buy oils that are labled “first cold-pressed” or “expeller pressed” and are in opaque bottles. Expose your oils to air, heat, and light as little as possible when storing. It also means you should cook meats and eggs at low to medium temperatures.
- eat packaged and processed foods. They often contain hydrogenated and oxidated fats, trans-fats, and who knows what else (not good).
- ever use margarine, most vegetable oils (like soy, corn, canola), and shortenings.
Here are some good sources of oil and butters you can use in your recipes:
When it comes to fat in the foods we eat, focus on high quality, fresh, whole foods, including:
So in theory you shouldn’t have to “count or measure” your fat intake, but moderation is still a good idea (it won’t make you fat, but it’s not healthy to overeat anything). Make fat a part of a balanced meal and see how PHAT you get!
What’s your favorite fat? Have you tried Sacha Inchi Oil or Macadamia Oil? How about Ghee?
Photo by ★ spunkinator