06 Oct Maybe Fat In Your Diet Is Not Bad
Eat more fat?
Maybe you are saying: this is old news, maybe you are shocked and dropped your fat free cookie. Regardless: Reviews of past studies in regards to fat, total cholesterol, and saturated fats have shown that this is not true.
Low fat diets have not led to weight loss in the long term and might actually associated with a higher risk for cancer in some areas. More and more research is reviews and new research debunks the old myth of fat making you fat, sick, causing cancer. Cholesterol does not, or very little increase by the consumption of cholesterol rich food. It seems that it is more important to have high HDL levels than low LDL levels and that the only food raising it successfully are saturated fats. Low total cholesterol levels seem to increase the risks for cancer and the mortality rate does not go down when consuming a diet promoting low cholesterol levels.
Can I eat what I want to?
Sure you can, still does not mean it is good for you. Fries are still not good for you, just like that burger with mystery meat and bun from your fast food joint. Now, if you would make a burger with a lettuce wrap from scratch, we can talk about it.
Here is what I have been doing for years:
- Eat plenty of veggies (unprocessed as possible).
- I eat fruit 2-3/day
- Prefer to eat grass-fed beef, poultry, pork (5-7 days a week)
- I have plenty of organic eggs (3-4/day)
- Prefer small amounts of wild caught fish (watch for high mercury levels)
- Refrain from GMO’s. Research is not conclusive, so…. uhm, it is not going into my body!
- I personally stay away from grains for the most part with exception of organic whole oats.
- I eat plenty of fat (37-45% of daily intake) and my doc’s response to my blood profile: Keep doing what you are doing.
- Once in a while I have some legumes
- I stay away from fried and processed foods.
- I eat small amounts of relatively high fat dairy (European style yogurt, greek yogurt)
- I cook myself!!!!
In a nutshell: If it has an ingredient list I don’t buy it or eat it.
Eating is not everything
Some people say that eating is 80% and exercise is 20%. I disagree, eating is 100%, lifestyle is 100% and exercise is 100%. I know, I know it adds up to 300% but what I mean with that is simple: Each of them are part of the same equation and are equally important (I guess I could have given each 33.3% 🙂 ).
Your body is designed to move, to be active not to be chair-bound. If that is your fate because your company does not shell out some money for a standing desk or a treadmill desk, then make sure you get in as much movement as possible. You can even buy a desk adjuster for relatively little money from Amazon or another company yourself. Hey, it is your health! I personally use a mobile laptop stand until I have a little bit more cash for a full sized desk.
Pick up weights, do some cardio! Do something….
Go to the gym, lift weights, do some cardio. You don’t have to go crazy and spend 10+ hours exercising (that is for nuts like me :-)) . Even 2-3 hours total in a week can make a humongous difference.
What this does not mean:
This does not mean: all you can eat.
It simply means that fat is an important part of your nutrition and has also a lot of beneficial effects on you. It does not make you overweight by itself. It is the way food is prepared and nutrients are combined that seem to matter more. Protein, carbohydrates, as well as fat are all part of a healthy nutrition.
Have an awesome start into the week!