Wouldn’t it be wonderful if there was a magical pill or food you could eat that would stop cravings in their tracks, give you long-lasting energy, and promote weight loss all at the same time?
There actually is, and it’s called Fat.
Contrary to the misconceptions surrounding fats, emerging research is shedding light on how the consumption of healthy fats can offer benefits that go far beyond just satisfying your taste buds. These healthy fats can help curb cravings, boost energy levels, promote weight loss, and even play a role in preventing chronic diseases and cognitive disorders like dementia and Alzheimer’s.
Before we delve into the world of fats, let’s clarify which types are genuinely beneficial for your well-being.
Not All Fats Are Created Equal – Know Your Fats
There are four major categories of fat, and each has its own unique role in supporting your body’s functions and health. Here’s a brief overview:
Commonly found in butter, lard, milk, coconut oil, and meat, saturated fats serve as a primary energy source for the body, are vital for brain function, and can even aid in weight loss.
Present in avocados, olives, and certain meats and nuts, these fats have a positive impact on cardiovascular health by reducing LDL cholesterol, triglycerides, inflammation, and blood pressure while increasing HDL cholesterol.
Found mostly in fish, some nuts and seeds, and oils like flax, corn, safflower, and soybean. This type of fat plays a critical role in cell membrane formation, cellular function, and gene regulation. Omega-3 and Omega-6 fatty acids are examples of Polyunsaturated fats.
While controversial, even some of these are healthy for you, such as naturally occurring trans fats. Conjugated Linoleic Acid (CLA) is a natural type of Trans fat that reduces the risk of heart disease, cancer, and autoimmunity, as well as improves glucose tolerance, which can prevent or help manage type-2 diabetes. However, artificial trans fats are highly inflammatory and have been linked to increased risk for cancer, heart disease, obesity, and other chronic inflammatory-related conditions.
Without dietary fats or adequate amounts of them (for you), the body can’t function at its potential.
Quality matters – Choose Wisely
It’s not just the type of fat that’s important; the quality matters, too. Fats are not only a source of energy but also serve as storage for toxins and excess hormones in the body.
Fat is not only how the body stores energy, but it’s also where the body stores toxins and excess hormones to protect itself from those harmful particles circulating through the system.
If you eat sources of fat that have been exposed to pesticides and herbicides or injected with hormones and antibiotics, such as non-organic/grass-fed/free-range meat and eggs, then guess what? You’re consuming those toxins, hormones, and antibiotics too.
The same goes for fat derived from plant sources such as avocados, olives, and oils as well.
To really reap the benefits of dietary fats, you’ll want to avoid all the additives. Aim to consume them from natural, clean, organic, hormone-free, grass-fed, pasture-raised, free-range, humanely-raised, and minimally-processed sources.
Look for your fats to be:
- Cold-pressed organic oils
- 100% Grass-fed and finished organic hormone-free beef and related products
- Free-range organic hormone-free poultry and eggs
- Organic avocados, olives, nuts, seeds and coconut products
- Wild caught fresh fish or packaged in non-toxic containers
Now that you’re in the know about fat, its direct health benefits, and what sources of fat to focus on, let’s get to the exciting part- how it can help you lose weight and boost your energy!
Unleash the Power of Fat for Weight Loss and Sustained Energy
Did you know that approximately 80% of the population thrives on a diet higher in fats and proteins, while only about 20% do better with higher carbohydrate intake?
Yet the dietary guidelines for Americans suggest that your daily food intake should consist of 45-65% carbohydrates.
Let’s talk about what’s wrong with this recommendation…
Carbohydrates are the quickest macronutrients to metabolize, leading to a rapid spike in blood sugar levels, followed by a crash. This rollercoaster effect can leave you feeling fatigued, hungry, and craving more food within a short period.
This is why you may have noticed that you get an instant energy boost after eating a meal higher in carbs, followed by an energy crash, feeling like you need to take a nap, and hunger within 30 minutes to 2 hours after.
As your blood sugar comes crashing down after eating a higher-carb meal, your body loses its energy source and starts craving food to bring your blood sugar back up.
Proteins and fats, on the other hand, require a more complex and extended digestion process, leading to a steady release of glucose into your bloodstream. This keeps your blood sugar levels stable, energy consistent, and cravings at bay.
Thus, if you eat a meal higher in fat and protein, you’ll have a nice steady release of glucose over a longer period of time, keeping your blood sugar balanced, energy even, and curbing those cravings.
In fact, fat cannot be directly converted into glucose; it undergoes a lengthy process of conversion, during which your body taps into existing fat stores for immediate energy, promoting weight loss.
In addition to keeping your blood sugar in balance, eating more fat (and therefore fewer carbs) promotes weight loss and more energy by:
- Increasing your feelings of fullness, reducing cravings
- Decreasing appetite-stimulating hormones such as insulin and ghrelin
- Increasing calorie expenditure due to the complex fat metabolism process
- Promoting fat loss over lean body mass, thanks to decreased insulin levels
- Balancing your hormones with essential nutrients needed for hormone production
- Maintaining cell structures for efficient energy production
Experience the Difference
Don’t just take my word for it—experience the benefits for yourself. Challenge yourself to enjoy one meal that’s higher in healthy fats, moderate in protein, and contains a small amount of carbs.
A great example meal would be a ribeye steak dinner paired with leafy greens or types of vegetables that grow above ground (asparagus, broccoli, cauliflower, brussels sprouts, etc.) sauteed in olive or coconut oil.
Remember, to choose clean, quality fats, as discussed earlier.
Observe how, after enjoying this type of meal, you can go for 3-5 hours or even longer without feeling hungry. Your energy remains even, and those cravings and between-meal snacks become a thing of the past, making weight management easier.
So, don’t fear fat—it’s a true ally on your wellness journey. Harness the power of the right fats to achieve the results you desire!
If you need help figuring out what fats and other foods are right for your body so you can lose weight, reclaim your energy, and get back to feeling your best again, schedule a complimentary Back-to-Balance Breakthrough Call here.
P.S. If you belong to the 20% who may not thrive on a higher fat and protein diet, your body will let you know. Within 30 minutes to 2 hours, you may experience the opposite effects—feeling sluggish, having a heavy stomach, and a desire to take a nap as your body digests. Listen to your body’s cues; it knows what’s best for you.