Eddy's Blog
Find out how eating fats can help you lose weight.
Over the last 30 years in particular, fat has been given a bad rap. Whilst we all know that trans fats generally need to be consumed in moderation, recent studies are showing that some saturated fats including unsaturated fats (polyunsaturated and monounsaturated) are in fact much better for us than originally thought. In the 1970s and 1980s there was a strong push by specialists in this field to avoid fat at all costs and stick with low to no fat products. This ultimately led to the diabetes and obesity epidemic we are now experiencing in Australia and the rest of the world. We are still behind the 8 ball as the realisation of how certain foods affect us still has not been a major focus. Food can be your medicine, your energy, your health your longevity or your poison! Here are 4 facts that are backed by science and important to be aware of.
1. Most saturated fats are now being encouraged to be eaten in larger amounts beyond mild or moderate. If you look at the old food pyramid that encouraged fats to be eaten less than any other nutrients, the fats were located at the very top which was the ‘eat least’ section of the pyramid. Fats are now located towards the bottom of the pyramid with unsaturated fats making up the very bottom layer of the pyramid which falls into the ‘eat most’ section. Interestingly saturated fats are now being included in this section
2. Though fats are higher in calories than carbohydrates and protein, fats actually sustain you for longer periods of time leading to less overall consumption of foods. Fats do no spike insulin unlike carbohydrates and in particular refined carbohydrates and sugar, and fats also do not pass over your body’s ability to detect your natural appetite state. Sugars and even some carbs. won’t send the same signals to your brain to notify you that you are in fact full. Fats will let you know every time when you have eaten enough, the signal sent to your brain is clear and direct when you eat fats.
3. Fats such as those from avocado, fish, nuts, seeds, butter, eggs and plant based oils can be consumed often and have little daily limits. As mentioned, you will get fuller quicker on fats and you are far better off consuming fats than any refined carbs or sugars. Most sources of natural fats are also highly recommended. Eggs fall into this category and so do most cheeses, meat with fat on it is also no longer taboo and has finally been proven to be ok for moderate consumption ongoing.
4. Fats are generally combined with proteins in many food we eat. Nuts, meats and eggs are prime examples. The combination of fats and protein is a very important one for health, well- being and weight management. This is particularly true when eating a moderate to high fat and protein diet whilst keeping carbohydrates and sugars in small portions. When consuming fats with protein up to 30% of the these nutrients will be burned up in the digestion process which means that even though you are consuming a certain amount of calories, your body absorbs 30% less due to the combination of fats and proten. This does not occur with carbohydrates!
Whilst fats and proteins can have some major benefits and consuming them is encouraged, it is important to note that carbohydrates are also important however should be consumed in moderation and only make up small portions on your plate. If you are eating a diet high in fats, protein and carbohydrates then you will surely be consuming too many calories however high fats and protein alone with small portions of carbohydrates on the other hand can make a very big difference to long and short term goals. For long term sustainability small portions of carbohydrates ongoing are fine however greater focus should be placed on fats and protein as far as macronutrients are concerned. For quick short term weight loss it is fundamentally fats and protein which should make up 95% of your nutrient intake as this has been proven time and time again to be of the most benefit to your overall health and weight management.
