GOOD FAT….and why you need it for a VITAL LIFE.

Yesterday was a light lunch, full of “good fat” wild caught salmon, avocado, extra virgin olive oil. Satiating, healthy and DELISH!

Everyone seems to be talking about fat.  We’re now being told that “healthy fat” is good; it can help you burn more fat, and improve your health.  How can this be when we’ve been told when you eat fat you get fat? “Doesn’t it cause heart disease?” Isn’t saturated fat bad for us, and vegetable oils good for us?”

 

None of the above about fat are true.  Almost everyone I know (incl. many doctors) are confused about fat and still hold on to the myths that keep them from fully benefiting from the weight loss and health benefits.  I have done extensive research on this topic and I test the research on my clients, everyday.  The result? Eating GOOD fats in the RIGHT amounts for YOUR body’s needs gets you lean quickly, increases quality of life and vitality.

 

Fat is an essential macronutrient, and a major building block for overall health.  When we eat a low fat diet (the bad advice we were given in the 80’s and 90’s) we tend to eat more sugar and refined carbohydrates.  This leads to things like heart disease, obesity and insulin resistance.

 

SUGAR is the real reason Americans are 73% overweight NOT FAT.  It’s the real reason diseases such as pre-diabetes/diabetes are increasing at an alarming rate.

 

Eating good fats increases fat burning, boosts metabolism and testosterone (which is very beneficial for not only men but for us ladies).  It staves off hunger and cravings by turning off the “I’m hungry” hormone–ghrelin.  This hormone creates the urge to snack, it’s released in response to stress, and contributes to weight gain by maintaining our stress levels.  Hence, the uncontrollable urge to keep snacking.

 

Eating good fats also turns on the “I’m full” hormone–leptin.  It optimizes cholesterol (The good type of LDL and particle size) can reverse type 2 diabetes and decrease your risk for heart disease.

 

Eat good fat with EVERY meal–approx. 2-3 servings–amount varies based on your body’s needs, you will be happier (and happier to be around;) your hair skin and nails will look and feel amazing (mine have never looked better!).  You’ll start to metabolize stored fat more easily…BONUS…and insulin for stable blood sugar.  It can also prevent Type 2 diabetes, cancer, and dementia…just to name a few.

 

 Our Brain Consists of Approx. 60 Percent Fat.  Most of it is from Omega-3 fat called DHA (docosahexaeonic acid).  We need DHA to communicate between cells.  Access to “good fat” (high quality fat) improves cognitive behavior, boosts mood and happiness, improves memory and lifts brain fog.  Studies link depression, anxiety and bipolar disorder to a deficiency of omega-3 fatty acids.

 

Most processed and packaged foods are made with low-quality omega-6 fats (refined, damaged vegetable oils). They are readily available and cheap.  Eat a diet higher in healthy fat, whole unprocessed real food, mostly plants, nuts, seeds olive and coconut oil and–if you’r not a vegan–SOME grass fed hormone, antibiotic, pesticide free animal protein. 

 

Next time you’re at the supermarket take a second to read the ingredients in your favorite packaged or boxed food.  If it includes soybean, corn, safflower oil and/or sunflower, you’re probably eating damaged omega 6 industrial fats.  When you eat these fats your cell walls weaken, communicate poorly to other cells and cause inflammation.  

Saturated fat from high quality sources is NOT bad for you.  Not all oils are the same, the saturated fat in a McDonald’s burger will perform differently in your body than the saturated fat in extra virgin coconut oil or from grass fed antibiotic, hormone and pesticide free animal protein.  

 

“Good” saturated fats help you burn fat, optimize brain function, makes your skin glow and may have an inverse affect on increased blood lipid levels and heart disease.  If you’re going to eat saturated fat from coconut oil, grass fed butter, just make sure you’re getting plenty of Omega 3 fats, eliminate refined carbohydrates and consume very low sugar. 

My Fav Fats:

 

• Avocados (I eat at least 1/4-1/2 everyday or every other day)
• Walnuts (omega 3’s) I add a handful to my salads, almonds–I eat 1-2 heaping tablspoons of sprouted raw almond butter everyday.
• Seeds—pumpkin (full of iron), chia, hemp, flax
• Oily fish, including sardines (grew up on these), mackerel, herring and wild salmon that are rich in omega-3 fats.
• Extra virgin olive oil (I’m greek, it’s literally in my blood).   One study showed that people who who consumed 1 liter a week reduced heart attacks by 30 percent).
• Grass-fed or sustainably raised animal products (refer to the Environmental Working Group’s Meat Eater’s Guide to eating good quality animal products that are good for you and the planet).
• Extra virgin coconut oil, this is a high quality plant-based source of saturated fat, it fuels your mitochondria (energy powerhouse in your cells), is anti-inflammatory and doesn’t negatively affect cholesterol.

 Lets eliminate this outdated myth, that all fat is bad, shall we?

 

Eat Fat…Be Happy…Live With Vitality!

 

Anna Kaoukakis