fat-in-fat-out

The one on the left is a food pyramid for children from a few years ago. The one on the right is the currently recommended way to eat based on centuries of medical studies and data. How could experts have been so wrong?

Fat is Our Friend Not Our Foe

To be honest this was a tough concept to accept because it went against everything we’d been told for the past 20 years. The common motto has been that “The fat we eat becomes the fat we wear”. Low fat has been all the rage and has been touted by experts to be the one and only way to lose weight and keep it off. Now we are being told that it was all wrong and that eating fat will actually make us not only lose weight, but also become healthier in a multitude of ways.

old-diet-pyramidnew-diet-pyramid

Old Diet Recommendation Pyramid vs The New Scientific Based Eating Pyramid

Research and Data on Eating Fat

We knew we needed research deeply to uncover the truth behind this 180⁰ change of opinions. What we discovered from deciphering the old from the new findings was:

  1. Our cells hold on to fat stores when there is not enough fat floating around in our systems in the subcutaneous tissue (thereby the greatest flaw in the low fat diets). , “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. http://www.livestrong.com/article/557726-eat-fat-to-burn-fat/
  2. Eating fat allows our bodies to release this stored fat to be used for energy for body processes because it senses that there is a plentiful supply. No, this fat does not adhere to the body in storage sites such as our abdomen thighs or butt, but rather gets sent to the liver to be used as energy.
  3. Without eating fat we cannot absorb the fat soluble vitamins A, D, and E, which are vital for your nervous system to function.
  4. The right fats actually help to speed up our metabolisms, help give focus and clarity to our minds, balance our hormones and create a feeling of healthfulness that shows inside and out.

The key is to choose the right fats to eat.

Before you get all happy about eating that burger and fries…not all fats are treated the same in the body. Toxic fats create more fat storage. This handy outline created by Dr. Mark Hyman compiles information from many sources into one simple format. http://thechalkboardmag.com/dr-hyman-good-fat-bad-fat

GOOD FATS VS. BAD FATS

ANIMAL FATSgood-fats-vs-bad-fats

GOOD | Grass-fed, organic, sustainably raised lamb, beef, bison, venison; organic chicken, duck and turkey; omega 3 pasture-raised eggs, organic, free-range, pasture-raised lard.

BAD | Feedlot animal meats; non-organic poultry.

FISH & SEAFOOD

GOOD | Wild fatty fish: sardines, mackerel, herring, black cod, and wild salmon. Shellfish, including clams, oysters, mussels, shrimp, scallops, and crab; calamari or octopus.

BAD | Lobster, tuna, catfish, king mackerel, Chilean sea bass, swordfish.

DAIRY & DAIRY SUBSTITUTES

GOOD Grass-fed butter, ghee, unsweetened nut and seed milks (almond, cashew, hemp, hazelnut).

BAD  | Milk, yogurt, cheese, cream, regular butter, soy milk.

NUTS & SEEDS

GOOD | Almonds, macadamia, walnuts, pecans, and Brazil nutsHempchia, pumpkin, sesame, flax. Nuts and seed butters (without added sugars or bad oils).

BAD  | Peanuts.

OILS

GOOD | Coconut butter; organic, virgin, cold-pressed, unrefined coconut oil; organic, extra-virgin cold-pressed olive oil; MCT oil; organic flax seed oil; organic, expeller-pressed refined avocado oil; walnut, pumpkin seed, pistachio and hemp oils.

BAD | Safflower, soybean, sunflower, corn, and cottonseed oils; hydrogenated or partially hydrogenated oils; margarine and shortening.

WHOLE FOOD FATS

GOOD| Avocado, olives, cacao butter, dark chocolate.

BAD | Everything else that wasn’t listed above here!

Want more scientific evidence?

Read “The Definitive Guide to Fats” on Mark’s Daily Apple. http://www.marksdailyapple.com/fats/#axzz437h3yLVj

What Eating Fat Did to Us?

We were excited to eat butter and higher fat cheese and meats again, but really hesitant about the fear of this making us even more overweight. We had some adjustment for the first few days with the “keto flu” but nothing really more than tiredness and a desire for the comfort foods we were accustomed to. That craving ended shortly after when we saw the spread of more delicious foods, slathered in coconut oil, avocado, cheese or full fat dressings and even deserts (see our recipes below).

Did we gain weight? No!

Changes in men:

The men dropped weight quickly from their abdomens, waist circumferences and faces. An added benefit was that their blood pressure and cholesterol normalized. They had more energy almost from the get-go and noticed an improvement in memory, retention of facts and sleep patterns. It was either the burgers for breakfast or the extra hours of sleep but they were also much nicer to live with too!

Changes in women:

The women lost weight slower than the men and saw less of a change on the scale but more of a change in pant/ dress size. They were no longer having the cravings and mood swings associated with low glucose levels.

Changes in Everyone:

  1. Everyone noticed memory improvements and less lost keys, forgotten names and misplaced papers.
  2. They saw a marked improvement in their skin texture and appearance and in hair and nail growth.
  3. They all had enough energy and extra to spare!
  4. They all slept more soundly at night and for a longer sustained time period.
  5. They all shared that they no longer had hunger pangs and could go for hours without eating with no loss of energy.
  6. The greatest thing we noticed that we didn’t expect was the regularity of all our digestive tracts – seems like an inconsequential improvement but one that is really valued once it is attained.   

Hard to believe that all these changes in our group were created by adding more healthy fats into our diets. Sign up to share in more of the research and biohacking we “uncover” and to ask us questions on what we are doing and how we do it. Also check out our latest recipes for ideas for your own health.  

Cauliflower Moment…Eating fat does not make you fat!