Eat More Fat to Lose Weight!!!
Eat More Fat to Lose Weight!!!
“Korbie I eat healthy. I don’t eat red meat, I stay away from fatty fish like catfish, and I don’t eat eggs because they are high in fat and cholesterol. I also stay away from avocados and nuts because those are so high in calories”, these are just a few things I hear from some of my personal training clients when they initially inform me of their supposedly healthy eating habits. My “healthy eating” client had eliminated fats from their diet with the thought they were eating healthy. It doesn’t surprise me because for quite some time fat has gotten a bad rap as the guilty culprit to causing heart disease and other health problems. What if I told you to eat more fat to lose weight?
Essential Fats
There are some fats that we have to consume through the diet that our bodies can’t make on it’s own. Polyunsaturated fats are known as “essential fatty acids” because our body can’t make them on it’s own. They help prevent weight gain, help build muscle, and help us burn our stored body fat. Polyunsaturated fats can be categorized further into omega 3(alpha linolenic acid reduces inflammation) and omega 6(linoleic acid increases inflammation)fatty acids.
Correct Balance
These fatty acids work great together in the body to help support our cellular function and to fight off illness when they are in the correct balance(there should ideally be a 1:1 ratio of omega 3 to omega 6). But the western diet is far too high in omega 6 fatty acid. The ratio is more like 20:1. A little inflammation isn’t bad as it helps fight off viruses and other illnesses, but when your body becomes too inflamed without the ability to bring the inflammation back down we end up with chronic illnesses and chronic pain. In order to create a better balance of our fatty acid ratio, we need to be more aware of the foods we consume.
Grass Fed Beef vs. Grain Fed Beef:
grass-fed beef contains significantly more omega-3 fatty acids and more CLA(conjugated linoleic acid) than grain-fed beef(because cows were not meant to eat corn and grains). Grass-fed beef, one of the best sources of protein around, is also higher in precursors for vitamin A and E and cancer-fighting antioxidants compared to grain-fed beef.
Omega-3 Eggs vs. Regular Layer Eggs:
Browsing the grocery aisle, you’re likely to find eggs with the words “omega-3” on the label. These eggs are different from regular eggs because they’ve been enriched with essential polyunsaturated fats, which is done by feeding laying hens flaxseeds which they convert into omega-3 fats. Enriched eggs typically cost more than standard eggs, but the added health benefits are worth the extra cost.
Wild Caught Salmon Vs. Farmed Salmon:
Salmon is known for its health benefits. It is a fatty fish that is loaded with Omega-3 fatty acids, which again most people don’t get enough of. However, today, a lot of the salmon we consume isn’t caught in the wild, but bred in fish farms. Whereas wild salmon eats what is found in its natural environment, farmed salmon is given a processed high-fat feed(corn, grain, and soy)in order to produce larger fish. Farmed salmon is much higher in Omega-6 fatty acids and has three times the amount of saturated fat. It also contains more calories, mainly from fat. Conversely, wild salmon is higher in omega-3 fats and various minerals, including potassium, zinc and iron.
Omega 3 Rich Foods
To sum it up folks, we need to pay closer attention to what we are eating. Because more important than what you ate, ask yourself what did what you were eating eat? That chicken breast you had for lunch…..what was its lunch before it became yours? We need to try to consume more foods that are rich in Omega-3 and limit our consumption of Omega-6 rich foods in order to balance our fatty acid ratios. Some foods high in Omega-3 include: walnuts, sardines, wild caught salmon, grass fed beef, pasture raised eggs, and flaxseeds.
Some foods high in Omega-6 include: vegetable oil, sunflower oil, corn oil, soybean oil, most salad dressings, most potato chips, most fast foods(including McDonalds, Wendys, Burger King, and even Subway), most cookies, candies, pastries, and corn fed chicken, pork, and beef. For more information on how to eat more fat to lose weight, or if you’re frustrated with your current level of fitness and looking to hire a personal trainer, contact us.
