Most people do not understand the function of fat in their diet and they sure as hell don’t realise that most of the time when they are struggling to lose weight that more than likely it’s because they are consuming too LITTLE fat!
I cannot tell you how many times I have had a client present me with this issue, they come to me with a history of extreme dieting and very low, if not no fat diets and they are still overweight (and very hungry) The answer is always so simple, we add good healthy fats back into the diet lower the carbohydrates and increase the protein and within two weeks the results are dramatic.
When you consume fats like coconut oil, avocado, salmon, nuts and seeds your body recognises that you are not in a starvation state. What this does is allows the body to release some stored fat because it no longer needs it. Consuming fat also leads to a feeling of being full for a much longer time frame than if you were to consume carbohydrates which will help you stay on track with your weight loss goals.
Fats are also friendly for insulin, a hormone in the body that helps control the amount of sugar (glucose) in the blood. A large number of people have some level of insulin resistance, insulin resistance is a condition where the body’s cells don’t respond normally to insulin. Glucose can’t enter the cells as easily, so it builds up in the blood. Basically, this means is that your body cannot correctly respond to the food you eat (specifically, carbohydrates) which in turn can lead serious overeating and eventually to type 2 diabetes
Fats have had a pretty bad rap for the last 40 years, as far back as the 196o Heart Associations across the western world began encouraging people to limit dietary fat, particularly animal fats, in order to reduce their risk of heart disease.Yet research has been pouring in refuting the saturated fat/heart disease link and most interestingly linking processed carbs to greater rates of disease.
The latest science suggests healthy fats (saturated and unsaturated fats from whole food, animal, and plant sources) should comprise anywhere from 50 to 85 percent of your overall energy intake.
Saturated fats provide a vast array of important health benefits:
- Maintains healthy weight range
- Maintains brain function and wards off Alzheimer’s (after all your brain is made up of 60% fat)
- Regulates hormones
- Maintains cell membrane health
- Helps absorb minerals and increase absorption rate of vitamins
- Lowers cholesterol (yes that’s right!)
- Keeps you feeling full for longer
- Helps to keep your skin hydrated and fights the aging process
So the lesson in all this? EAT MORE FAT! if you want to enjoy an improvement in your overall health for the short and long term and enjoy the seemly impossible option of eating FAT AND LOSING WEIGHT.
The smartest way to go about this is to replace some of your current carbohydrates with fat. Here are some high fat low carb meal replacement options:
- Smoothie: With 200ml of coconut milk, a scoop of Prana protein powder, greens powder, a handful of spinach, teaspoon of natural peanut butter, half a banana and a few ice cubes. Best made with a good quality blender.
- omelette: with organic eggs, full cream milk, goats cheese, spinach and mushrooms cooked in coconut oil or butter topped with avocado
- Chicken wrap: with whole egg mayonnaise, avocado, spinach and sun-dried tomatoes
- smoked salmon salad: with avocado, olive oil and lemon dressing, hard boiled eggs, sun-dried tomatoes and olives.
- salmon steak: cooked in butter with avocado, spinach leaves, green beans and whole egg mayonnaise on the side
- chicken thigh coconut curry: with coconut cream, carrots, green beans on a bed of quinoa
- Chia seed pudding
- 90% Cocoa chocolate
- Raw Choc Raspberry coconut oil slice
- 50-100gms of almonds or other nuts
Photo credit: @immortalmuscle