Eating Full Fat foods to lose Weight Permanently and Naturally
The Fastest way to lose weight permanently and naturally is just making this easy lifestyle change. Experience the new energy like never before. How long have you been trying to lose those extra inches from your body without success? We starved, we exercised, we ate healthy with very little cheat days, we spent so much money and time still we do not have our dream body. This was the same case with me. I gained an extra 20 pounds after having my baby. When I was nursing her I always used to feel hungry.
Raising a kid and doing a job restricted the time required to cook healthy always. When she was 3 months old, I had 25 more pounds to lose. I couldn't exercise a lot as my body was not ready for intense workouts. The simplest answer was "How to Eat Less" or "How can I reduce my hunger". I didn't know at that time that this will change my lifestyle forever. The improvement to my body, brain and overall energy I had was amazing.
I literally had to remind myself to take my meals. Just imagine the same happening to you. Plus, you have more energy. There would be fewer doctor visits and the biggest advantage is that you would be able to achieve more in life as your cognitive abilities advance. Here is “THE SECRET": The SECRET is
adding “Healthy Fats” to your diet
Fat Myth In The Past
Unfortunately, FAT was demonized a lot in the past based on one incomplete study and the whole market got flooded with Fat-Free products and the result was more heart diseases in the past century than ever. Thank God that I always followed my instincts and never ever gave up fat, because I felt good and satisfied eating "Ghee" and "Butter" in my breakfast. This is the same diet most people in India still consume.
Agriculture was the main economic contributor of India's GDP and the farmers who are putting a lot of physical hard work in their fields always eat a high-fat diet, typically "Ghee" and "Butter" in the breakfast. Consuming these healthy fats gave them more energy to work. I am so happy that these farmers did not have access to the Internet and they did not go after "Fat-Free" or "Low Fat" products because if they had followed this I am sure they would have suffered physically and financially.
Recent studies are showing that the hype about "Fat is Bad" was incomplete and actually, we should take 50 to 60% of our energy from the healthy Fats. From my personal experience with "Healthy Fats", I believed in this recent statement and hence my research began. In order to understand the full picture and not to make mistakes again, you should be informed about:
- Why should you introduce fats back in your life?
- Type of Fats
- What are healthy fats
- Healthy and unhealthy fats
- What makes them healthy and unhealthy
- Foods with healthy fats
- Action: How to introduce them back in your diet back again?
This knowledge is very important because unhealthy fat will make you Obese and you will suffer from various deadly diseases and healthy fat will do the exact opposite.
Why Should You Introduce Fats Back In Your Life?
I can promise you that this article is worth your time because the necessary dietary changes that you will make after reading and understand the simple science behind it will enable you to:
- Feel more energetic
- Lose weight
- Can help avoiding major diseases like cancer, thyroid, etc
- Lowers your bad cholesterol and all the side effects related to high cholesterol levels
- Better Immune system, that means fewer doctor visits. (Last time I saw a doctor because of some health condition was maybe 7 years ago)
- Healthy bones
- Healthier Liver and lungs and heart
- Enjoy your food more than ever
-You will experience a clarity of mind that you have never experienced before
Types Of Fats, Healthy And Unhealthy Fats
Whenever we think about eating more FAT we imagine adding more oil into our diet. It is little tricky. Because some oils can be the cause of a heart attack and other oils could help to prevent it. Fats fall into 2 Categories
Healthy Fats: Add To Your Diet
Saturated Fats are most frequently occur in animal foods such as:
- Butter
- High-fat meat like bacon and beef: Lard
- Egg yolk
- Cheese
- Tallow
- Coconut oil
They are called Saturated because they are stable while cooking at high temperature meaning the fat does not oxidize while cooking. For cooking just use any of these. I cook my food in Desi Ghee or Coconut Oil only .
In the past, people avoided saturated fat as saturated fat was linked to high levels of Cholesterol and thus causing heart attacks. Saturated fat increases cholesterol but only Good Cholesterol which is important for the functioning of the Human brain. That's why we see more and more old people are now suffering from “Alzheimers” and “Dementia”.This incomplete knowledge has done so many harms to human health. The reality is:
Saturated Fats Help In Losing Weight
Research has shown that when women diet, those eating the greatest percentage of the total fat in their diets as saturated fat, lose the most weight. Since everybody is different, there is a simple test you can do. How soon you get cravings is a major clue if you are eating correctly. Just see after which kind of meal you feel fuller for a longer time and repeat that meal more often. For example, I did not know why I get food cravings after eating Egg Bhurji (Scrambled Eggs) and I feel more satisfied after eating sunny side up.
After some research, I found out that healthy fats in egg yolk get oxidized after cooking it. In a sunny side up egg, the yolk is runny. So I eat scrambled eggs only on weekends when I know I can plan my next meal wisely. Your body tells you everything in terms of what is working and what is not working. By eating meals full of healthy fat, you do not feel hungry sooner and can go hours without eating, which leads to weight loss.
Fat Gives You More Energy
One gram of fat, whether saturated or unsaturated, provides 9kcal (37kJ) of energy compared with 4kcal (17kJ) for carbohydrate and protein. How amazing is it that you can lose weight and feel more energetic at the same time. This is also the reason that counting calories to lose weight never works.
No more walking like a zombie on these weight loss diets. When you restrict your diet to low calories you are tired all the time, thinking about food, and fighting with your will power. Magic will happen after eating a high-fat diet. You will look at sweets, but you will not crave them.
Fat For Healthy Brain
Your brain is made of fat and cholesterol (60%). The lion’s share of the fatty acids in the brain are actually saturated. A diet that skimps on healthy saturated fats robs your brain of the raw materials it needs to function optimally. By adding healthy fats in your diet you can escape from all old age neurological problems like “Alzheimer's”, and “Dementia”.
Stronger Immune System
Stronger immunity simply means fewer visits to the doctor as your body is fighting off any invaders (Infections, allergies, etc) effectively. Saturated fats found in butter and coconut oil (myristic acid and lauric acid) play key roles in immune health. Loss of sufficient saturated fatty acids in white blood cells hampers their ability to recognize and destroy foreign invaders, such as viruses, bacteria, and fungus.
Better Absorption Of Vitamin A, D, E, K And Important Minerals
I always advise everyone that more important than taking vitamins, it is important to know if that vitamin is absorbed in the body. Vitamin A, vitamin D, Vitamin E and Vitamin K are fat soluble vitamins, meaning they need fat in the diet to get absorbed in the body. Saturated fat helps in the absorption of these vitamins and minerals. This is the reason why “Guacamole” dip with vegetables is such a popular dish amongst “Celebrities” and health conscious people.
The saturated fat in guacamole will help the vitamins in the vegetables to get absorbed. Saturated fat is required for calcium to be effectively incorporated into bone. According to one of the foremost research experts in dietary fats and human health, Dr. Mary Enig, Ph.D., there’s a case to be made for having as much as 50 percent of the fats in your diet as saturated fats for this reason.
The Second Kind Of Fat Is Monounsaturated Fat
From weight management to having a healthy body, maintaining a good level of healthy fats in your body is extremely important for long-term health. Monounsaturated fats also fall into the category of Healthy fats. MUFA (monounsaturated fats) are little delicate fats compared to saturated fats. MUFA´s should be handled with care as they will get oxidized fast leading to destroyed fats. We never want to consume rancid fats because it harms our body.
Your body makes monounsaturated fatty acids from saturated fatty acids. Since the body has to work a little bit, our aim is always to put as little burden on the body as possible making this the second preferred oil. They are not very stable while cooking at high temperatures.
Sources Of Monounsaturated FAT:
- Olive oil
- Nuts (Almonds, Peanuts, Cashews, Macadamia)
- Avocados and Avacado oil
- Eggs
Physical state: They are liquid at room temperature and begin to solidify when refrigerated .So next time you buy a bottle of oil look at the percentage of Saturated and Monounsaturated fatty acids and depending upon the percentages you can decide. Since your body will make them anyway it is not very necessary to add them in the diet. But, I enjoy olive oil, especially on my salads.
Careful: It is advised not to cook with these oils as they have a low smoke point and easily become rancid. That's why olive oil is packed in a dark bottle to protect it from heat and light. Buy dark colored bottles and choose “Extra Virgin Olive oil” I have no idea how some companies in India are selling olive oil for cooking. Olive oil is for salads, raw and not cooked. I have seen online recipes where they will bake Avocados at high temperature with egg yolk in it.Since I know the science behind it I never cook my avocado or egg yolk as I know that I might destroy the healthy fats in it. Monounsaturated fats have similar benefits to saturated fats. Weight Loss, more energy, healthier heart and better mood are the top benefits observed in people consuming diet high in monounsaturated fats. Also, I don't eat roasted nuts and always put them in the refrigerator. So, the best way to eat nuts is to soak them overnight and store them in your refrigerator.
The Third Kind Of Fat Is Polyunsaturated Fat
Polyunsaturated fatty acids are classified into two important subgroups: omega-6 and omega-3 fatty acids
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They are the most important fat out of all of them. They are necessary for survival and the tricky part is that our body does not produce them, so we have to take them externally. More them just adding them to your diet, is the importance of the delicate balance between both of them. That is the ratio of Omega 3 and Omega 6. Read more how to add them to your diet.
Physical State: Polyunsaturated fats are the least stable fats. They are the most delicate fats. They are liquid, even when refrigerated.They are highly unstable, that's why we should never cook with them. They are so unstable that if you take fish oil capsules from a renowned company it is always available in dark-colored capsules because they are sensitive to light as well.
After Vitamin D and Magnesium supplementation in your diet, the third most important supplementation is Omega 3. Omega 3 and Omega 6 both are necessary for the body, but Omega 3 are more beneficial. The balance between Omega 3 to omega 6 should be 1:1, but the modern day diet contains a lot of omega 6.
Omega 6 competes with omega 3 in the body. So, as we increase our consumption of omega 6, omega 3´s will get depleted, causing inflammation in the body. The average ratio a day now is 25:1 The most common source of omega 6s that should be avoided are:
- Safflower
- Grapeseed
- Sunflower oil
- Poppyseed oil
- Corn oil
- Walnut oil
- Soybean oil
- Sesame oil
These oils are very cheap to produce. So major fast food chains and restaurants use them to cook. These fats are not bad but deep frying, microwaving or cooking with them makes them toxic. Repeated heating of vegetable oils is common practice in the food industry, particularly in large deep-fryers, because it significantly reduces the cost of food preparation.
Now, PUFA (polyunsaturated fatty acid) are unstable. In order to stabilize them to add to packed items, companies hydrogenate your unstable omega 6 oils to make them more stabilized. This results in very dangerous fat called TRANS FAT. YES! All the packed cookies, chips, crackers, and frozen pizzas you eat, have added trans fat. Trans fat is extremely unhealthy and highly associated with instances of heart disease, high cholesterol, and obesity, so much so that the FDA issued a ban on these fats in 2015.
Conclusion
- Cook with Saturated Fats only like Ghee, Coconut oil, Tallow and Butter
- Add Monounsaturated fats like Olive oil in your diet but do not cook with them. Eat Avocadoes, Nuts, and seeds but do not heat them
- Add Omega 3 supplements to your diet. If possible take Krill oil supplements
- Do not eat Sunflower Oil, Soybean oil or Corn oil
- Avoid market made confectionaries like cookies, cakes, etc
- Read the labels carefully to avoid Trans Fat
- Take 50% of you daily calories from healthy Fats
I can promise you a new level of energy and brain clarity after adding these healthy Fats. If you have any doubts please feel free to discuss here.
