The low fat craze of the 90’s left many of us believing that low fat and lower calorie foods were all healthy or at least healthiER.  Never mind that most of these foods are heavily processed or often contain added sugars to improve the taste.  Fads die HARD and much of the low-fat= healthier mindset is live and well today.

Take a look around the snack and dairy aisle in any grocery store.  You’ll find a plethora of low fat chips, cookies, breads, yogurt, milk, ice cream, cheese, peanut butter, granola bars etc.  Fat still has a bad name.

The truth is- these low-fat sugar loaded products are actually doing a lot of harm to our waistlines and our risk for chronic disease.  The influx of sugar AND the mindset that we can eat as much as we want because it’s “low fat” creates an insulin monster in our bodies promoting fat gain and a risk for really bad things like diabetes, heart disease and certain cancers not to mention obesity.

Let’s look a little closer about how fat is metabolized in the body and why it’s actually really IMPORTANT!  Good fats like fish oil, avocado, nuts, flaxseed, nut oils, and other polyunsaturated fats decease inflammation in the body.  Fat is also the building block to the brain is and is necessary for maintaining neuronal health. From a fat burning perspective, dietary fat is insulin neutral.  That means that unlike sugars and starches it does not promote an increase an insulin surge in the body when eaten alone or with protein (in the absence of starch), can actually assist in fat burning because it also helps to regulate our hunger hormones like ghrelin.

Clinically, I often see that replacing high starch, low protein, low fat diets with low to moderate starch, high protein, moderate fat diets can really help clients achieve the fat loss results they are looking for without feeling deprived.  Fattier meats, egg yolks, nut oils, nuts, nut butters, and avocado are quite satisfying while fulfilling real nutritional needs.

I used to avoid fat like the plague:  Even healthy fats like nuts, avocado, and olive oils.  I was perfectly fine eating gobs and gobs of low-fat ice cream before bed every night, but felt that eating more fat would in turn make me fat….. wrong!!  Did I mention my cravings were out of control?

When I changed my diet and began incorporating red meat, oils, and nuts my cravings significantly reduced and I found I was much more able to make mindful choices. Additionally I became leaner and was able to stop obsessing about food.  Now, I don’t credit all of that to the increase of fat in my diet as I know God was at work helping me to heal my mindset, BUT I know that fat made a big difference.

So… the question lingers… how much fat should you eat?  And I’m going to really upset you to with my answer… I’m not sure!  Your body is different than mine and depending on your metabolism’s natural tendency it can vary a lot.  While I do better on a higher fat, lower starch diet, you might be going through the roof trying to combat cravings.  This is where we have to learn to pay very close attention to our bodies.

Here are a few tips for getting started “figuring out” your body’s needs.

1.  Try adding good fat like egg yolks, nut butter or coconut oil to your breakfast while limiting yourself to one serving of high fiber starch OR fruit (example- 1/4 to 1/3 cup dry oatbran OR 1 apple)

2.  If nuts are NOT a trigger for you then use them as a “garnish” on your salad at lunch in place of croutons or tortilla strips.  Nuts also make great snacks.  Portion out 1/4 cup servings to eat throughout the day.  We often hear “salad doesn’t fill me up”.  A salad that has ENOUGH greens, protein, veggies, and fat WILL keep you full for hours.  Keep practicing 

3.  Use coconut oil regularly.  Coconut oil has unique medium chain triglycerides that help our bodies to metabolize it for energy rather than storing.  Many studies show that it has also offers a variety of health benefits like reduced cholesterol, increased brain function and controlling yeast overgrowth.  Put it in your protein shakes and use it in place of butter when baking.

4.  Replace evening starches with a serving of fat.  For example, wrap taco fixins in lettuce leaves, but add 1/3 of an avocado or use nut oil for cooking your vegetables.  Monitor your hunger and cravings to see how your body reacts.

5.  Don’t be afraid of fatty meats.  Most families enjoy things like hamburgers, chicken thighs, pork shoulder, ribs, steak etc.  Often times these cuts of meat are also significantly cheaper!  Make sure to stick with veggies on the side and enjoy a meal that feels “indulgent” minus the guilt.