Trying to lose weight?? Eat more fat!/Cyndi Thomas, ND
Trying to lose weight?? Eat more fat!
The low-fat craze has gone too far. I talk to clients all the
time who are upset and confused about low fat.
"Cyndi, I've cut out most of the fat. I only eat low-fat,
fat-free products. Why aren't I losing? I'm actually gaining
weight!"
We need to clear up something right now. just because it says
"low-fat", doesn't mean you can eat as much as you want and
still lose weight. Sorry. sad but true.
We seemed to have forgotten all about calories. And contrary to
popular belief, calories do count. And eating only low-fat foods
will certainly cause you to eat more.
Diets with less than 20 percent fat leave you hungry,
unsatisfied, and more likely to overeat.
If you keep chowing down on just carrot and celery sticks all
day, you will be much more likely to snap. "I want some
ice-cream and I want it NOW!"
Fat increases your sense of satiety, so you'll eat less. Fat
will also give you a fuller feeling for a longer period of time.
When my kids want an afternoon snack, I can give them some raw
carrot sticks and they will be back in about 20 min. wanting
more. If I give them some raw carrot sticks and whole grain
crackers with some almond butter on them. It will more than keep
them out of my kitchen till dinner.
A diet rich in essential fats and oils works to increase
metabolic rate and improve the entire system of energy
production. With this increase in metabolism, weight loss is not
only possible but also inevitable. Blood sugar levels are
balanced and food cravings become a thing of the past.
Besides hindering weight loss, dramatically reducing your fat
intake can bring on additional health problems. Low fat diets
can increase your risk of heart disease by decreasing HDL's (the
good cholesterol) and boosting triglycerides. It can also raise
your risk for gout and gallstones.
For women, cutting back on fats will wreck havoc with your
hormones. A healthy hormonal system relies on "fats". When you
are experiencing things like, missed or irregular periods,
menopausal symptoms, pre-menstrual syndrome, dry skin, and oily
skin. your hormones are not functioning as they should. You need
fat.
However, (this is really important, so listen up) all fats are
not created equal.
Saturated fats should be avoided. They create all the problems
we just discussed. These would include fatty meats, whole milk,
cheese, ice cream, and chocolate (that one hurt). saturated fats
tend to be solid at room temperature. Some of the fats that
should be included are:
Monounsaturated Fats: These are found in, olives, flax oil, most
nuts and avocados. These fats will bring your hormones into
balance, lower your total cholesterol, while increasing
heart-protective HDL's. Studies show that just 5 serving per
week of the "good fats" can decrease your risk of heart disease
by 50%. (nuts should be eaten 'raw' for the greatest benefit)
Omega-3 Fats: These are most plentiful in fatty fish - salmon,
trout, tuna.as well as in green leafy vegetables, flaxseed,
flaxseed oil and tofu. Lack of dietary fat may also prevent the
absorption of the phytochemicals contained in fruits and
vegetables.
According to Kevin Vigilante, M.D., co-author of Low-Fat Lies:
High-Fat Frauds and the Healthiest Diet in the World. "One of
the most unhealthy things you can do is pour a nonfat dressing
on a salad.
"Carotenes (phytochemicals that are some of the most potent
anticancer antioxidants) bind to fat. If you don't eat any fat
within a few hours of consuming carotenes, you won't absorb
them. So the health benefits of that salad are flushed down the
toilet," he says.
One of the best ways to get the "fat" with your salad is flax
oil. Here are some of my favorites dressing recipes using flax
oil: (NEVER cook with flax oil, it becomes toxic when cooked)
Cyndi's Famous Flax Dressing
1 Cup flax oil 4 T. honey 3/4 t. ginger 1/2 t. pepper 2 T. raw
apple cider vinegar
Blend all ingredients and serve. Shake well just before using.
You can increase or decrease the amount of honey to taste.
This is a sweet dressing; probably why I like it so much!
You can also try these different variations; - Barbeque Dressing
- Your favorite barbeque sauce and flax oil - Honey Mustard
Dressing:Again, Flax oil, mustard and honey. Mix to taste.
It used to be that there was only one kind of fat - BAD! Now
research is showing the importance of the essential fatty acids.
Not only will those "good fats" help you lose weight, they will
help you achieve your health!
Medical Disclaimer: The School of Natural Health has provided
this material for informational purposes only. We do not
prescribe and we do not diagnose. If you use the information
outlined in this website (book, survey form, newsletter,
supplements) without the approval of a health professional, you
prescribe for yourself, which remains your constitutional right,
but neither the author(s), nor the School of Natural Health
assume any responsibility. Please check with a trusted medical
doctor before making any sudden and new dietary changes.
~~~~~~~~~~~~~~~~~~~~~~~~~~
Cyndi is a Naturopath (N.D. from the College of Natural Health)
and is a member of the American Association of Certified
Consultants. Cyndi has overcome numerous physical problems
through the principles of Naturopathy. She has been published in
ezines and magazines, is the author of "Vibrant Health - It Can
Be Yours" and is the editor of the online newsletter, BNHealth.
Cyndi lives in Oklahoma with her husband, Paul and their seven
children, whom she home schools. You can visit her site at:
http://www.schoolofhealth.com or email her at
cyndi@schoolofhealth.com
READ MORE: http://joanbramsch.com/health/loseweight.shtml