Eat Fat To Burn Fat
It gets a bad rap, but adding some fat to your diet may be the key to a slimmer you!!!
More supporting evidence we have been mislead for so many years that a low-fat diet was recommended to be healthy and lose weight. Its a big fat Lie!
For a long time, we thought avocado's were good for nothing but ready-made guac and a decent
California burger every now and then. But these little nutritional hand
grenades were having an explosive impact on our diets for all that time.
How so? They’re infused with a key nutrient for maintaining healthy
weight: fat.
Wait…fat can help us maintain our weight? Fat doesn’t make us fat? In a word: exactly.
The BEST fat to use is Coconut Oil- see on my previous blog post. http://www.amazon.com/gp/product/B000GAT6NG/ref=as_li_tf_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B000GAT6NG&linkCode=as2&tag=donthaveon06d-20
Fat is not something to avoid. For
starters, it’s essential for normal growth and development. Dietary fat
also provides energy, protects our organs, maintains cell membranes,
and helps the body absorb and process nutrients. Even better, it helps
the body burn fat, says nutritionist and owner of Nutritious Life meal
system, Keri Glassman, RD, who recommends that about a third of any
weight-loss plan’s calories come from dietary fat.
Before you grab a deep-fried hot
dog, consider this: not all fatty foods are created equal. The foods you
choose can mean the difference between a trim body and one plagued with
obesity and disease, Glassman says. While a diet of stereotypically
fatty foods like pizza, French fries, and hamburgers can contribute to
weight gain and deterioration of health, the dietetic community is
learning that the overall nutritional content of these foods—not their
saturated fat—is what’s to blame. Sure, research from 50 years ago found
that saturated fatty acids, a type of fat that’s “saturated” with
hydrogen and typically solid at room temperature, raised LDL (bad)
cholesterol levels.
A reevaluation of that research has shown that
they raise HDL (good) cholesterol just as much, if not more, protecting
the body from unhealthy cholesterol levels and heart disease, says
nutritionist and national spokesperson for the American Dietetic
Association Tara Gidus, RD. “Instead of making any one thing in the diet
a villain, we need to look at total caloric content as well as quality
of food, what are we eating that is ‘good’ and helping our body’s immune
system and cells to stay healthy.”
Most of the fat that you
eat—especially if you want to lose weight—should come from unsaturated
sources, both monounsaturated (MUFA) and polyunsaturated (PUFA),
Glassman says. Why? These good-for-you foods (like fish, seeds, nuts,
leafy vegetables, olive oil, and, of course, avocadoes) pack tons of
nutrients. Besides removing LDL cholesterol from arteries and promoting a
healthier heart, unsaturated fat can help you burn fat big time without
cutting calories. A 2009 study in the British Journal of Nutrition,
found that participants who consumed the most unsaturated fatty acids
have lower body mass indexes and less abdominal fat than those who
consumed the least. Why? The unsaturated folks ate higher-quality foods.
Not long ago, the low-fat/no-fat diet craze swept across the food
landscape. Manufacturers marketed low-fat and no-fat everything, and
consumers responded by chowing down. It’s healthy, right? Wrong. All
wrong. Besides stripping our bodies of a much-needed nutrient, low- and
no-fat diet movements have increased obesity rates. Why? It turns out
that fat provides a big component to the foods we love: Taste. When food
manufacturers removed fat from their foods, they had to load the foods
with sugar and salt, which are nutrient-free, to increase flavor. For
example, the second most prevalent ingredient Kraft Fat-Free Catalina
salad dressing, for instance, is high fructose corn syrup, packing 7g of
sugar per serving. And just one ounce of the saucy stuff packs 350mg of
sodium—that’s 15% of your recommended daily value—and who eats just one
“serving,” anyway?
Fat Burns Fat
The body needs three macronutrients for
energy: Carbohydrates, protein, and fat. A gram of fat packs more than
twice the energy of a gram of the other two. “When you don’t have any
fat in your diet its like you don’t have fuel to burn calories,”
Glassman says. The body requires energy to keep its metabolism properly
functioning, and a 2007 study published in the American Journal of
Clinical Nutrition found that consuming fatty acids can boost metabolic
health.
What’s more, “old” fat stored in the
body’s peripheral tissues—around the belly, thighs, or butt (also called
subcutaneous fat)—can’t be burned efficiently without “new” fat to help
the process, according to researchers at Washington University School
of Medicine in St. Louis. Dietary fat helps break down existing fat by
activating PPAR-alpha and fat-burning pathways through the liver.
Think of mealtime like baseball spring
training: young, hungry players (new fat) hit the field and show the
general manger (the liver) that it’s time to send the old, worn-out
players (subcutaneous fat) home. And away they go.
Fat Keeps You Full
Fat isn’t the easiest nutrient to digest,
so it sticks around in the digestive system for more time than many
other nutrients. MUFAs may also help stabilize blood sugar levels,
according to Mayo Clinic. That means you feel full longer, and you won’t
feel the stomach-growling urge to raid the refrigerator after mealtime.
In fact, diets with high amounts of
omega-3 fatty acids, a type of MUFA that the body can only acquire
through food, create a greater sense of fullness both immediately
following and two hours after dinner than do meals with low levels of
the fatty acids, according to a 2008 study from University of Navarra in
Pamplona, Spain. It’s no surprise that dieters who consume moderate
levels of fat are more likely to stick with their eating plans than
dieters who consume low levels of fat.
The result? More weight lost.
Fat Makes You Happy
Everyone says that dieting, not to put too
fine a point on it, stinks. Eating yummy foods makes you happy, and it
turns out low-fat versions just don’t do the trick for one surprising
reason: We can taste the fat—not just the salt, sugar, and other goodies
in food.
Recent research from Purdue University
shows that our taste buds can detect fat in food, which helps explain
why low-fat foods don’t curb our fat cravings. According to the
research, fat may be an entirely different basic taste than what we’ve
long considered the four mainstays: sweet, salty, sour, and bitter. On
an even happier fat note, omega-3 fatty acids can boost serotonin levels
in the brain, helping to improve mood, increase motivation, and keep
you from devouring a large pizza like it’s your job. 3.5% of women and
2% of men have suffered from diagnosed binge-eating disorders, while
millions more people are occasional emotional eaters, according to the
National Institutes of Mental Health.
Fat Builds Muscle
“Eating good fats along with an effective
exercise program can increase muscle,” says trainer and owner of Results
Fitness, Rachel Cosgrove, CSCS, who notes that increasing muscle mass
is vital to increasing metabolism and burning calories both in and out
of the gym. In a 2011 study published in Clinical Science, researchers
examined the effects of eight weeks of PUFA supplementation in adults
ages 25 to 45 and found that the fat increases protein concentration and
the size of muscular cells in the body. Previous studies have found
that omega-3 fatty acids stimulate muscle protein synthesis in older
adults and can mediate muscle mass loss due to aging.
Fat Makes Food Better For You
Many nutrients including vitamins A, D, E,
and K are fat-soluble, meaning that the body can’t absorb them without
fat. If your body isn’t absorbing nutrients properly, that can lead to
vitamin deficiencies and bring on dry skin, blindness, brittle bones,
muscle pains, and abnormal blood clotting, according to Gidus.
These vitamins are also key to
maintaining energy, focus, and muscle health, all of which contribute to
a healthy weight. Vitamin E, for example is a powerful antioxidant and
helps maintain your metabolism, while the body’s levels of vitamin D
predicts its ability to lose fat, especially in the abdominal region,
according to a clinical trial from the University of Minnesota Medical
School. So while you can pile your salad high with nutrient-rich
spinach, tomatoes, and carrots, you really need to thank the olive oil
for sending the salad’s vitamins your way.
Back to my earlier post and the benefits of Coconut Oil! Replace all your fats with this amazing oils you will be healthier and slimmer! http://www.amazon.com/gp/product/B000GAT6NG/ref=as_li_tf_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B000GAT6NG&linkCode=as2&tag=donthaveon06d-20
Excerpts of this article are referenced here: http://www.livestrong.com/article/557726-eat-fat-to-burn-fat/
