The FAT Summit just ended!
New York Times best-selling author Dr. Mark Hyman interviewed 33 world experts while they shared the latest research on health in relation to macronutrient-ratio. One of the topics covered was fat loss and the role of fat.
Let me just give you a short background; macronutrients are nutrients (substances needed to perform bodily functions – that provide calories or energy) needed by the body in large quantities. They are grouped as carbohydrates (carbs), proteins and fats. It is known that calories from fat are more dense that those from carbs or proteins. This is the case since 1 gram of fat equals 9 calories, whereas 1 gram of protein or carb equal 4 calories.
This has propagated the belief that FAT makes you fat and that fat is not good for you. But the reality is that not all calories are created equal. The quality of the calories, not necessarily the quantity, is what matters most. In other words, 300 calories from a cake have a total different set of reactions in the body than 300 calories from an avocado.
What you eat has an impact on your bodily functions (your hormonal, digestive, circulatory, immune system, etc.). Calories, depending of their macronutrient source, influence the metabolism in different ways. Different foods have a direct effect in your body.
FAT and FAT LOSS
The macronutrient source does also affect metabolism and appetite differently. Fat as taboo as it is, it has tremendous benefits for the body. Not only that, it can positively affect the way you look. Fat consumption can help you to burn more calories and feel less hungry.
- A study by the National Institutes of Health found that while consuming the same amount of calories, those consuming more fat instead of carbs, burned 100 more calories per day. This loss equates to 10 pounds a year, just from the caloric source. It was also reported that hunger and craving centers in the brain are shut off with higher fat consumption.
- Research published in the Journal of the American Medical Association reported that a high-fat low-carbohydrate diet had more successful results associated to fat loss and weight-loss maintenance over time.
- Another study published in Science Daily concluded that those eating high-fat diets experienced faster metabolisms compared to those on low-fat, high-carb diets.
The above research does not necessarily mean that carbs are bad. Here we are talking about non-healthy carbs (white flour products, sweets, baked goods, potato chips, french fries, etc.), not complex carbs (vegetables, beans, lentils, quinoa, brown rice, etc.). These unhealthy carb sources raise the blood sugar, spike insulin levels, and consequently slow the metabolism and lead to fat storage in the body. At the same time, this whole process induces cravings and overeating, creating a vicious cycle. So, try to avoid the regular consumption of simple carbs.
Eat more FAT!
Keep in mind that when i’m talking about eating fat, I am not talking about eating a fattening diet. That’s the misconception. These are some of the good fats you should incorporate into your diet:
- Coconut oil and extra virgin coconut butter
- Nuts (pecans, cashews, walnuts, almonds, brazil and macadamia nuts, etc.)
- Seeds (chia, flax, hemp, pumpkin, sunflower, sesame, etc.)
- Fatty fish (salmon, sardines, mackerel, herring, etc.)
- Extra virgin olive oil
- Grass-fed hormone free animal products (meats, butter, ghee, etc.). Follow the great recommendations from the Environmental Working Group (http://www.ewg.org/meateatersguide/)
Remember, you have the control over how your body looks and feels… Give it the best
Do your body a favor and avoid being afraid of eating FAT – it is great for you!!
ORDER DR. MARK HYMAN’S SUMMIT HERE: THE FAT SUMMIT
To a Fitter Healthier You,
The Fitness Wellness Mentor