First off, stop obsessing over your body. Real happiness comes from pursuing your passion and living your dreams.
REAL HAPPINESS DOES NOT COME FROM THE NUMBER ON A SCALE.
Let’s focus on more important things today than our conditioned judgement about the shape of our anatomy. Deal? Deal.
via @ Rachel Brathen Yoga Lifestyle
Even though the low fat dogma of the 20th and early 21th century is slowly decreasing, there is still this big misconception concerning fat in our heads. The last 50 years we all have been fooled by mainstream medicine, the pharma industry and economic organizations. They made us believe that a diet low in fat and high in polyunsaturated fats and carbohydrates would lower cholesterol and prevent heart diseases, but that wasn’t the truth. Within the last couple of years science discovered that inflammation in the artery wall is the real cause of heart disease. The real truth is that the long established dietary instructions have created epidemics of diabetes and obesity.
Fortunately, a paradigm shift has already started. As a matter of fact, Sweden has just recently adopted a low-carb, high fat approach to nutrition. Sweden, I salute you!
To be honest, I have always been scared of fat. Growing up with a mindset that fat is evil, makes you fat and eventually kills you, I have been the biggest fan of low-fat, 0% fat and diet products. It took me some time and lots of research to overcome this false mindset and to finally make peace with fat. During this process, I realized how good it makes me feel and actually fell in love with it.
If you are still confused and paranoid about fat, this article will give you the needed information to slowly approach a diet higher in healthy fats. If you’ve already incorporated healthy fats in your diet, please share this article with family and friends, who are still confused and scared about this topic.
1. We need fat to lose fat
Fat will not make you fat! Please repeat after me: FAT WILL NOT MAKE YOU FAT!
Unless, obviously, you eat an excessive amount of fat. Short- and medium-chain fatty acids like grass-fed butter and coconut oil are almost never stored as fat – they are burned for fuel and go directly into the blood stream. They actually speed up the metabolism, because both of these fats are quickly converted to energy. Butter, furthermore contains butyric acid, which is important for large intestine health to promote good gut bacteria. Whereas coconut oil contains lauric acid, which can increase energy, endurance and good cholesterol.
Fat is needed to prevent sugar highs and sugar crashes, because it slows down the absorbtion of glucose into the bloodstream. So anytime you eat some source of cabohydrate, be sure it is accompanied by a quality source of fat. This way you feel satiated longer and most likely eat less throughout the day.
As the low-fat paradigm started, food producers quickly realized that the reduction of fat in food, leads to reduced moisture and flavor. As a substitute they simply increased the sugar content, which led to bad blood sugar regulations. Here you can find one of the reason why you want to stay away from using these nasty low fat and light products. They only trick your body, leading to crazy sugar crashes and you finally end up eating more, than less! Not good!
2. Fat is required to balance Cholesterol
Cholesterol is bad for you! Don’t eat more than one egg a day! Be careful – Cholesterol kills you!
Holy,…thanks to a lot of propoganda by industries that focus more on profit than the well being of their consumers, we all have been terribly tricked. The role of cholesterol in our body has been widely misunderstood and misrepresented. It’s crucial that we understand the importance of it!
Without cholesterol we wouldn’t be able to live! It’s necessary to manufacture hormones, it helps give the cell membrane the proper texture, it’s important for the vitamin D synthesis. Cholesterol plays a key role in the sexual hormones production and for the bile acid production, which is needed for our fat digestion.
The harmful or „bad“ Cholesterol is the oxidized Cholesterol. Both cholesterol and fat oxidize when they are mixed with oxygen and heated at high temperatures. This is the reason why it is so important what kind of fat you choose for cooking. As they don’t oxidize easily and are the most stable when exposed to heat, saturated fats, like coconut oil, responsibly sourced palm oil and lard are considered as the best fats for cooking.
3. Saturated fat is not the bad boy, trans fat is!
It’s time to drop the next bombshell, because saturated fat is not as bad as it’s been believed to be. Actually, the body needs saturated fatty acids to create at least half of the fatty-acid part of the cell. Numerous scientific studies showed that there is no significant evidence that saturated fat in the diet promotes heart disease. Even well known Doctors, like Dr. Weil and Dr. Oz have revoked their anti-saturated stance.
If there is one fat that really should be avoided, then it’s trans fat. Trans fats, also known as ‚Frankenfats’, are created when oils are infused with hydrogen to make them more stable and are used to extend shelf life of our food. Most commonly found in processed packaged food, they are linked to cancer, diversify your body functions and deform your cell membranes. Urgh.
4. Protein utilization depends on fat
The body needs adequate fat for the proper utilization and digestion of proteins. Nature is amazing! There is a reason why protein and fats occur together in milk, fish, eggs and meats. Consuming protein without fat minimizes fat-soluble vitamins, such as vitamin A, D, K and E.
For example, to utilize the protein in the egg white, the fatty acids and vitamins are needed int the yolk. It doesn’t make much sense to eat the one without the other.
5. Nutrients and Fat
Ever heard of ‚fat soluble’ vitamins? The name says it all: The vitamins A, D, E and K can’t be efficiently utilized and absorbed without fat. That’s the reason why a low-fat diet very easily can become a vitamin-deficient diet, as some of the vitamins are only found in the oily / fatty part of the food. If you are not absorbing these vitamins properly, you are facing drastic consequences from the ability to burn calories to your reproductive system and avoiding early wrinkles.
6. Fat and weightloss
When you eat foods with higher fat content, you’ll feel full longer, as fat is digested slowly. Bodies on low-fat diets will keep sending hunger signals and you end up eating more. If you reach for a low-fat protein bar or a few rice crackers as a snack in between, you’ll find yourself desperately crave suger in less than an hour. If we take a calorie-for-calorie approach, 200 calories of whole-grain cereal and skim milk will leave you starving an hour later, whereas 200 calories of coconut oil is going to keep you full for at least 2-3 hours.
Fat signals satiation and provides the body with a long-burning energy. Furthermore it supports detox and liver health – both important for weight management. So if you want to lose weight, adequate fat needs to be part of your diet!
Be cautious with oxidized fats (the wrong fat heated at the wrong temperatur) and omega-6 fats in vegetable oils like sunflower, corn, sesam, soybean, peanut and cottonseed. These fats have been found to promote inflammation in the body, which can be anything from clogged arteries to migraines, acne, allergies and joint pain
So which fat shall we use?
Imagine fat is like oil in your car! If you use poor quality fats, you’ll face poor quality functioning of everything in your body. As always, it’s all about the right balance!
How to use: cold or at low-medium heat
Sources: organic, cold pressed olive and avocado oil
How to use: cooking at heat above 275 degrees
Sources: organic, cold pressed coconut oil, grass-fed butter, lard and responsibly sourced palm oir
How to use: cooking at heat above 275 degrees
Sources: organic, cold pressed flaxseed oil, walnut oil, wild-caught cold-water fish like salmon and sardines, hempseed oil
Polyunsaturated omega-6 (anti-inflammatory)
How to use: cold – never heated
Sources: organic, cold pressed black-currant seed oil, avocado, hemp oil, borage oil, evening primrose oil
As you can see, fat is a health food – there is no need to be scared of it and it’s high time to start using it on a regular basis. Your body will thank you for it !