To Burn Fat, Eat Fat

burn fat eat fat gabrielle mazar personal trainer tempe autoimmune

To Burn Fat, Eat Fat

The secret to faster and permanent weight loss is….fat? It sure is! In order to burn fat, you need to eat fat. While this contradicts everything we’ve been taught, it is scientifically proven.

The war on fat started in 1977 and our health as Americans has suffered greatly since. It was based on faulty studies and half truths, while being subsidized by those with money.  Even with the government quietly changing its stance on saturated fats, people are still scared to consume it.

Well fear no more!

Consuming 50% or more of your calories from healthy fats will help you burn fat, lose weight quickly, permanently, and without deprivation.  Benefits of a higher fat, lower carb diet include:

Appetite Reduction-consuming fat makes meals more satisfying. While fat may have twice as much calories per gram, the higher amount of fat consumed actually lowers the amount of calories consumed in a 24 hour period. Who doesn’t want to feel satisfied after meals while eating less?

Flatter stomach-Dietary fat is needed for the PPAR-alpha and fat-burning pathways through the liver. When sufficient fats are consumed, our bodies are able to rid the body of the fat around the organs (visceral fat), thus stomachs become less rounded.

Stable blood sugar-Carbohydrates whether in the form of added sugars or from whole grain products, at the end of the line are still sugar. Sugar spikes lead to insulin resistance and weight gain. Lowering the amount of carbohydrates you consume and increasing healthy fats leads to stable blood sugar levels and increases insulin sensitivity.

Healthier cholesterol numbers- While it sounds counterintuitive, studies repeatedly show that dietary cholesterol is extremely beneficial and actually increases HDL cholesterol, increases the density of LDL cholesterol, and reduces triglycerides.

Inflammation reduction-A high fat, low carb diet reduces inflammation in the body while a low fat, high carb diet increases inflammation in the body. Symptoms of inflammation include inability to lose weight, body aches and pains, acne, restlessness, fatigue, and more. It does this by reducing the amount of carbohydrates consumed and then reduces insulin resistance and balancing of hormones.

So now the question becomes, what fats are considered healthy or unhealthy?

Healthy fats include:

  • Avocado
  • Extra Virgin Olive Oil
  • Nuts oils (use sparingly as they are high in Omega 6)
  • Virgin coconut oil
  • Virgin Palm Oil
  • Olives
  • Nuts
  • Seeds like pepitas, sunflower, etc
  • Ghee
  • Grass fed butter (kerri-gold or from a local farmer)
  • From pastured animals:
    • Lard
    • Tallow
    • Bacon grease
    • Bone Marrow

Avoid these unhealthy fats:

  • Canola Oil
  • Corn Oil
  • Soybean Oil
  • “Vegetable” oil
  • Sunflower Oil
  • Safflower Oil
  • Cottonseed Oil
  • Grapeseed Oil
  • Margarine
  • Shortening
  • Any fake butter substitutes

Benefits of healthy fats

As you can see, saturated and cholesterol rich fats are not the enemy. They are extremely beneficial for the health of your cells, your hormones, and more and they help you burn fat. Healthy fats are rich in omega 3 fatty acids, vitamins A, D, E, and K2. Monounsaturated fats like avocados and olive oil are rich in vitamin E, K1, folate, vitamin C, potassium, B5 and B6. Coconut oil is a medium chain triglyceride and has many benefits including being easily digested, and quick energy source the body doesn’t store. It is also antimicrobial which helps you fight against harmful bacteria and viruses. It has also been found to boost brain function. Talk about bang for your buck! Nuts and seeds provide us with many nutrients most of us are deficient in including calcium, magnesium, phosporous, B vitamins, zinc, vitamin E, and biotin. They also increase the amount of fiber consumed which is beneficial on many levels.

How to get more fat into your diet

An easy way to get more fat into your diet to burn fat is to start your day with whole eggs, adding butter to your vegetables, adding nuts and seeds to a salad, and using a lard or tallow from a pastured animal for frying up your food. Start by adding an extra tablespoon per day working your way up to 50% or more of your calories coming from healthy fats. As you do, you’ll see the scale going down while you lean out.

burn fat eat fat gabrielle mazar personal trainer tempe autoimmune

Meet the Author

eat fat burn fat gabrielle mazar personal trainer tempe autoimmuneMarian Mitchell is a Certified Integrative Nutrition Health Coach, Author, Speaker, and Founder of Road To Living Whole, LLC. In her practice she specializes in working with individuals and families who have multiple food sensitivities, autoimmune disease, hormone imbalances, and/or metabolic disorders. She educates and empowers her clients with the knowledge and tools needed to find true health and thrive. You can learn more about her on her website www.roadtolivingwhole.com and follow her on facebook, twitter, and instagram.

 

For more information on saturated fat check out https://www.healthambition.com/saturated-fat-bad/

Sources:

http://livinlavidalowcarb.com/blog/study-low-carb-lowers-low-fat-diet-increases-inflammation-saturated-fat-in-the-blood/2146

http://www.ncbi.nlm.nih.gov/pubmed?Db=pubmed&Cmd=ShowDetailView&TermToSearch=18046594&ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum

https://authoritynutrition.com/top-13-nutrition-lies-that-made-the-world-sick-and-fat/

http://eatingacademy.com/nutrition/how-did-we-come-to-believe-saturated-fat-and-cholesterol-are-bad-for-us

http://drhyman.com/blog/2014/09/08/saturated-fat-get-bad-rep/

https://authoritynutrition.com/6-graphs-the-war-on-fat-was-a-mistake/

http://www.drperlmutter.com/best-diet-weight-loss/

http://www.dailymail.co.uk/health/article-2911642/My-diet-82-FAT-ve-never-healthier-dietitian-claims-research-shows-s-carbs-fuelling-obesity-diabetes-epidemic.html

https://authoritynutrition.com/23-studies-on-low-carb-and-low-fat-diets/

https://www.hsph.harvard.edu/nutritionsource/carbohydrates/low-carbohydrate-diets/

http://www.chrisbeatcancer.com/health-nuts-seeds/

 

Comments

  1. says

    Great article, Marian, as always although being European I would be careful with the phrase ‘fat burns fat’. We would certainly not be allowed to make such a claim. The main effect of eating higher amounts of fat certainly come through improving insulin sensitivity and increasing feelings of satiation, so leading to an overall lower amount of calories consumed. Biochemically, fat does not burn fat.
    I loved your summary on the healthy fats! Having been vegetarian for a long time I keep forgetting what a huge range there is and I remember from my childhood that many of them really bring additional flavours to meals. Thank you!

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