The Skinny on Fats
Editor’s Note: Fitness author Jon Benson shared this letter with me and gave me permission to share it with you.
Let’s get this one out in the open:
1. Fats do not make you gain bodyfat.
2. Fats do not put you on Heart Attack Row.
3. Fats are not the enemy.
We’ve been sold a bag of lies when it comes to fats.
Fats are essential for your body’s hormone production, skin health, absorption of fat-soluble vitamins, and even burning bodyfat. Yep… you need fats to burn fat.!
Studies have been conducted to attempt to elevate cholesterol levels using high-fat diets. Most all of them have failed miserably — in fact several “lowered” total cholesterol while raising the so-called “good” cholesterol (HDL).
That being said, you don’t need the following…
1. A lot of fats in your diet. Fats still contain over twice the calories per gram as carbs and protein.
2. Any kind of “fake fats” — margarine or processed oils of any kind are highly dangerous foods.
Here’s my simple dietary fats solution:
1. Eat fats as they occur in nature, but eat at least 80% as they “actually” occur in nature — meaning from grass-fed and free-range sources. The extra cost is worth it. It tastes better and your medical costs will well offset the few dollars more per pound you pay.
2. Cook with a combination of olive oil and coconut oil, but use both sparingly. If you are eating plenty of animal protein you do not need excessive fats… not because of ‘danger’ but because of needless calories. Not a good idea if you’re wanting to keep your abs. But a bit of raw butter or olive oil can make bland veggies taste wonderful, so feel freee.
Also, omega 3-rich fats like olive oil and fish (and especially fish oil) help lower inflammation. That’s the real culprit behind heart disease in most cases.
3. Avoid a lot of fats at night. The night-time meals should be high in lean protein (tuna, tofu, turkey breast) with very limited fats if you are wanting to really get lean. If you are just trying to shed bodyweight slowly, it’s okay to have some fats at night.
Just do me a favor: If you are on the “Fats make you gain bodyfat and have heart attacks” bandwagon, jump off. We have consumed fat for countless thousands of years. Just consume it the way we always HAVE (naturally, not stuffed with hormones and cooked up in a lab) and you’ll be fine.
If you want a diet-solution that actually uses dietary fats to help you take off the bodyfat, then use this one:
http://www.everyotherdaydiet.com/go/unikul <— Eat Fats, Burn Bodyfat!
It’s a real-world plan that allows you to eat your favorite foods and still shed the bodyweight you want.
And yes — that includes fats.
http://www.everyotherdaydiet.com/go/unikul
SALADS AND DRESSINGS
NOTE.MOST INGREDIENTS IN THESE RECIPES CAN BE BOUGHT IN GOOD HEALTH FOOD
SHOPS,SUPERMARKETS.IF YOU HAVE TROUBLE GETTING WHAT YOU WANT, EXCHANGE INGREDIENTS USING
THE CARB COUNTER PROVIDED.
SALADS AND DRESSINGS
Blue Cheese Salad Dressing 1CarbsPerServing: 1gtotal Effort:Easy
Ingredients:
1 tablespoon sour cream 2 teaspoons mayonnaise 2 teaspoons heavy cream 1 tablespoon blue cheese 1 teaspoon powdered ranch dressing mix.
How to Prepare:
Mix all together and chill before serving.
NOTES : Counts for ranch dressing mix not included in totals.
Lactose-Free diet – free diet profile
BLT Salad CarbsPerServing: 7g total
Effort:Easy
Ingredients:
7 slices bacon – cooked crisp,drained and crumbled
1 cup chopped lettuce 1/8 cup chopped onion1/2 medium tomato – chopped 1 tablespoon mayonnaise
How to Prepare:
Stir mayo into lettuce,onion and tomato until evenly coated. Toss in bacon.
Beef Salad UnknownCarbsPerServing: no counts provided
Effort:Easy
Ingredients:
Cold Roast beef – shredded or coarsely chopped boiled eggs
Chopped onion ( I use green onions)Chopped dill pickle
Sliced celery Mayo
How to Prepare:
Mix in desired amounts keeping track of the carbs you add. Let chill. Yummy on Wasa or maybe even with pork rinds for dipping!
Bacon & Egg Salad CarbsPerServing: 23g total
Use Promo Code SAVE25 to Save 25% at eDiets!
Effort:Easy
Ingredients:
8 eggs 1 cup mayonnaise ½ pound bacon 1 cup hot pepper cheese3 tablespoons chives –4 thin radishes – sliced thin 1head lettuce – torn fine for salad 1 avocado – cubed
How to Prepare:
Boil the eggs, until hard and dice them. Fry the bacon and crumble it. Mix all
ingredients in a bowl.
NOTES:
Carbs for avocado based on 14.85 for 1 3/8 cup – adjust accordingly. Carbs
for lettuce base on 2 for 1 cup – adjust accordingly Carbs for hot pepper
cheese not included in above total – adjust accordingly
Bacon Cheeseburger Salad CarbsPerServing: 7g total
Effort:Easy
Ingredients:
3 ounces lean ground beef crumbled,cooked and drained 4 slices bacon – cooked crisp,drained and crumbled
1 cup chopped lettuce 1/8 cup chopped onion1/2 medium tomato – chopped 1 tablespoon mayonnaise ¼ cup cheddar cheese – (or 1 once)
How to Prepare:
Stir mayo into lettuce,onion and tomato until evenly coated. Toss in beef,bacon and cheese.
Basics: Meat, Egg or CarbsPerServing: 7g total
Effort:Easy
Ingredients:
½ pound chicken, beef, or ham – cooked and cut according to preference OR 12 ounces tofu, firm drained very well OR
6 large eggs 2 tablespoons mayonnaise 1 tablespoon yellow mustard ¼ cup chopped onion ¼ cup chopped celery
2 tablespoons capers – drained 3 tablespoons dill pickle – chopped
How to Prepare:
Note: chop meats to desired chunkiness after cooking. Leftovers work
great! In a large bowl, mix desired main ingredient with remaining ingredients.
Season to taste with salt and pepper. I like to add a little horseradish sauce to
the ham or roast beef salad for some zip.
For egg salad: Mix everything but the eggs well. Chop eggs to desired
chunkiness and fold into mixed ingredients. Add a few drops of tabasco sauce
if desired. A squeeze of lemon also goes well.
For eggless salad: Mix everything but the tofu Squish tofu with your hands
or with a fork until it breaks apart. Fold in with remaining ingredients.
Eggless salad should sit for at least an hour, refrigerated, before serving.
Lemon or a few drops soy sauce work great in tofu based salads.
**personal note*** Process meats find in a food processor for more of a
‘spread’ consistency. Don’t process with the remaining ingredients until you get the
meat broken down almost to the size you want. The spreads work very well on
lettuce leaves for roll-ups The chunky version works great over lettuce for a
salad meal.
FREE eDiets Profile
Eating Carbs Actually Leads To Weight Loss And Health
Carbohydrates are the single the largest part principal food you can bother.
With the aim of statement probably goes touching everything you’ve constantly heard, so assent to me explain.
If you don’t believe me, take this not very test. Think of a carb!
If you’re like the largest part Americans, bread, pasta, soft drinks, French fries, honey, and analogous foods probably flew into your mind. No problem, these foods are carbs — highly processed and refined ones.
And if these are the kinds of carbs you consume on a regular basis, assent to me let somebody know you, (unless you smoothly run marathons), you’re the largest part likely either obese or else bearing down the road to burden increase.
You may possibly like them, you may possibly consider them “comfort foods,” you may possibly think with the aim of they couldn’t take place so bad since they are so predominant in the sphere of our current diet. But the biological underside line is with the aim of soul beings get not evolved to metabolize these types of carbohydrates.
They long-drawn-out down your metabolism and make a payment to each lone of the main diseases associated with aging plus diabetes, affection disease, dementia and melanoma.
In the sphere of the largest part, bags they are besides “empty” calorie foods-the most awful on the cards combination — from top to bottom caloric foods, low in the sphere of nutrients. They deprive you of very important nutrients such as well such as burden your body with the task of digesting food molecules with the aim of aren’t giving you whatever thing you need.
Intake them (especially in the sphere of excess) is a prescription in favor of burden increase. But they’re not the conclusion of the carb story. If you’re like the largest part dwell in, you may possibly not realize with the aim of the spacious humankind of carbs is in point of fact much, much better than this incomplete crowd of processed carbs.
In the sphere of contrast, natural carbohydrates, which happen to your record immediately like tend Nature made them, contain many essential nutrients and specialized chemicals with the aim of become up your metabolism via newly bare set chemicals call phytonutrients.
So you get a excellent: Waste phytonutrients to create your metabolism into combat, or else drown your metabolism with indigestible nutrient-poor carbs.
Our genetic nutritional shape goes back 20,000 years. Our ancestors foraged in favor of wild food, like wild berries, grasses, roots, and mushrooms to get back life-giving phytonutrients with the aim of all humans are designed by nature to bother.
On a topical vacation I found myself in the sphere of a sea of phytonutrients in the sphere of the wild islands of Southeast Alaska. I was foraging along with the grizzly bears in favor of bog cranberries, blueberries, nagoonberries, raspberries, and strawberries. These delectable berries, bursting with phytonutrients, were less significant, richer in the sphere of color and taste, (and hand down in the sphere of sugar) than their domestic berry cousins.
Here’s a tip: The greater variety and the deeper the color of set foods you bother, the superior their concentration of phytonutrients. The fundamental is to realize which phytonutrient-dense foods can prevent disease and promote burden loss.
Require phytonutrient power?
At this time ’s a undersized sample of the many superfoods with the aim of contain these powerful phytonutrients: Isoflavones in the sphere of soy foods, lignans in the sphere of flax seeds, catechins in the sphere of immature tea, polyphenols in the sphere of cocoa (yes, chocolate!), glucosinolates in the sphere of broccoli, carnosol in the sphere of aromatic plant, and resveratrol in the sphere of red wine.
And near are hundreds new with the aim of can help you unlock the secret to natural burden loss. All of these compounds — and dozens new — preference help you fight disease and chubbiness. These special compounds factually communicate with your genes and become on messages of healthiness and burden loss. They are fundamental to the accomplishment dwell in experience in the sphere of bringing up the rear burden on a encode I’ve urban in my 20-years practicing medicine, called UltraMetabolism.
In the past you scope in favor of with the aim of Cinnabon, know with the aim of phytonutrients solitary occur in the sphere of entirety, crude, unprocessed set foods. All vegetables (and many fruits) keep a tally from top to bottom in the sphere of phytonutrients, while processed carbs, like bread and pasta, get to all intents and purposes nobody.
Here’s a shorthand to distinguish concerning the metabolism boosters and the processed carbs with the aim of preference solitary weigh you down:
Whatever thing with the aim of has been packaged or else position through a system is processed (like a potato chip). Whatever thing with the aim of comes fine old hat of the earth is natural (like a plum).
Don’t assent to all the lingo — from top to bottom fat, low-fat, high-carb, low-carb, from top to bottom glycemic symbol, low glycemic symbol, development carbs and unfussy carbs — confuse you. The fundamental is intake entirety, real, unprocessed, food found such as close to nature such as on the cards. At this moment you know why your grandmother until the end of time told you to bother your vegetables!
Folk wisdom approved down the generations showed how to create the body what did you say? It needs. In the sphere of the initial twenty-first century, with the aim of wisdom is being long-established in the sphere of the seek of leading limit scientists. So you can be an enthusiast of these recommendations I offer with figure up confidence with the aim of the hottest therapeutic science backs them up.
This contemporary science reveals why you ought to by no means complete what did you say? More or less ill-advised diets propose: Stop old hat all carbs. Not a respectable idea-because you besides stop old hat all the phytonutrients (and the fiber) with the aim of solitary comes from entirety set foods.
Along with their chubbiness fighting chemicals, vitamins, and mineral deposits to accelerate your metabolism, the largest part entirety carbohydrates are crammed with healthy set fiber to long-drawn-out the fascination of honey into your bloodstream.
And in favor of super fast burden loss, you’ll require to bother more or less special “super” fiber foods which I waste such as my secret stick with many patients who get had impenetrability bringing up the rear burden. As soon as you incorporate them into your diet, you’ll feel jam-packed, experience steady energy, and preference by no means take place tempted to overeat.
Here’s a undertaking: If you’ve been consuming highly processed foods such such as sodas, chips, and crackers, and you decide to boost your intake of folks powerful phytonutrients with the aim of I’ve reviewed, you’ll take place taking the originally step towards re-programming your body in favor of automatic burden loss and healthiness.
My cloudy not very secret such as a doctor is with the aim of I by no means pick up the check somebody specifically to lose burden; I simply help them happen to healthy using these and other techniques and the burden consequentially comes rancid.
So remember, bother your carbs, but cause them the fine carbs!
Think and Lose on Diet and Weight Loss Blog from NutritionData.com
For years I have been a fan of rational emotive therapy which is basically a way of changing negative thinking patterns into motivating empowering statements that can change unwanted behavior.
Original post:
Think and Lose on Diet and Weight Loss Blog from NutritionData.com
