For years, I had fat phobia. I would recommend a low-fat diet to all of my patients in order to lose weight and prevent heart disease, and I followed the same rule in my own home. I would eat a low-sugar diet and eat whole, real foods, but I couldn’t seem to get rid of the love handles and excess weight around my belly. I also didn’t have that much energy. And then the tide shifted. More and more research came out about the benefits of fat. I started to incorporate more healthy fats into my own diet and recommended the same for my patients. The results were astounding. I saw patients lose hundreds of pounds, optimize their cholesterol, and get off of insulin—all by eating more fat. I lost the love handles and excess weight around my belly, and my mental clarity was better than ever.
My fat phobia is long gone, and I’m here to set the record straight on fat with my new book, Eat Fat, Get Thin, where I combine the latest research with my several decades of empirical evidence working with patients to prove what I’ve discovered: The right fats can help you become lean, healthy, and vibrant.
So, if you’re thinking about incorporating more fats into your diet, take a look at my five fat rules!
1. Fat is not fat is not fat. Sugar is sugar is sugar.
There are some 257 names for sugar, but despite very minor variations, they all create the same damage. In other words, sugar is sugar is sugar; it all wreaks havoc on your health. Fat is more complex. We have saturated, monounsaturated, polyunsaturated, and even trans fats, not to mention subcategories within each group. Some fats are good; others neutral; and yes, a few are bad. It’s important to know which fats are good and which are bad.
2. Stay away from…
Trans fat and inflammatory vegetable oils like soybean oil, canola oil, corn oil, etc.. Unfortunately, these fats make us fatter and contribute to inflammation, which plays a role in nearly every chronic disease on the planet.
3. Everyone benefits from more omega-3s.
About 99 percent of Americans are deficient in these critical fats. The best ways to get them include eating wild or sustainably raised cold-water fish (at least two servings weekly), buying omega-3 rich eggs, and taking an omega-3 supplement twice a day with breakfast and dinner—one that contains 500 to 1,000 milligrams of omega-3 fats (a ratio of roughly 300 EPA to 200 DHA is ideal).
4. Saturated fats are not the enemy.
A review of all the research on saturated fat published in the American Journal of Clinical Nutrition found no correlation between saturated fat and heart disease. As with all fats, quality becomes key here. The fats in a fast-food bacon feedlot cheeseburger will have an entirely different effect than the saturated fat in coconut oil. Coconut oil and/or MCT oils boost the ability to burn fat and increase mental clarity.
5. Eat These.
Organic virgin cold-pressed unrefined coconut oil, MCT oil, organic extra virgin cold-pressed olive oil, wild fatty fish, avocados, nuts, seeds, and grass-fed meats with a low-glycemic whole food diet. Stay away from processed carbohydrates and sugars!
Want to learn more? Watch my Q&A video on Fat. Here are some of the questions I answer in this video:
- If it’s not fat, what is the true cause of heart disease, diabetes, and disease?
- How can we differentiate between good and bad fats?
- Is butter really good for you?
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