Oh fat, the most severely misunderstood middle child of all the macronutrients. We are led to believe that fat is public enemy number one and should be avoided at all costs, but this is simply not the case; it is after all one of the 3 critical macronutrients that are required for long lasting fat loss, so it can’t be all bad, right?! In fact, the current obesity crisis in America began when we began to demonize fats and replace them with sugar!
It’s very important to remember that not all fats are created equally. Good fats, like the ones found in avocados and salmon, will help provide your body with energy, growth, and development, they will protect our organs, assist in the absorption of certain vitamins, and - best of all - they develop your brain.
Especially when trying to understand the role of fat in your diet, it can be difficult to rely on your independent research alone because the information is so different from study to study. With all the contradictory data out there, it’s hard to know what to believe but that’s why we’re here -to help you attain your fat loss goals in a healthy way, for good!
Fats to be Aware of:
Let’s start with three types of fat you should be aware of which are saturated fat, unsaturated fat, and trans-fat. Saturated fats can be good or bad for you, and this is determined by the quality of saturated fat you choose. Both conventional (poor quality) saturated fats, like fats found in meat, lard, butter, and cream, and trans fats, like those found in fried foods, baked goods, and snack foods, have been shown to increase the risk of heart disease and chronic inflammation. These fats are responsible for not only weight gain but also for all the sickness that follows. Substituting these types of lower quality fats with high-quality fats like fatty fish, avocado, olive oil, grass-fed butter, and organic ghee has been shown to decrease that risk, but portion control and moderation are key. Although the rule is always quality over quantity, you should still remember that you can in fact overdose on a good thing! We know that you have the ability to make a lasting and positive difference in your health, but only when you approach your fat loss with true evidence-based knowledge made possible through our clinic’s individualized testing.
Fats to Avoid Altogether:
Trans fats should be avoided at all costs, especially artificial trans fats that are created by adding hydrogen to vegetable oil which changes it from unsaturated to saturated fat. It can be tricky to know whether or not something has trans fats because the FDA allows foods to contain up to 0.5 grams of trans fat per serving but still be labelled as containing 0 trans-fat! The keywords you should look for when trying to determine whether or not something actually has trans-fat are partially hydrogenated, hydrogenated, high stearate, or stearic-rich.
Industrial seed oils are also on the ‘avoid at all costs’ list because not only do some of these oils have 0 anti-inflammatory fat content, but some of them actually contain up to 75% pro inflammatory fat – remember omega 6 fatty acid? You’re absolutely right if you’re thinking ‘that doesn’t sound good’ because it’s not! With the use of cutting-edge tools and techniques combined with our extensive experience and knowledge, we are able to assess your body’s current level of inflammation in order to determine the specific course of action you need to take to reach your health and wellness goals safely. Whether it's minimal or extremely prevalent, inflammation in the body should be managed immediately before it leads to other chronic health concerns.
Some industrial seed oils include:
All vegetable oils
Safflower - 75% inflammatory fat (omega-6) and zero anti-inflammatory fat (omega-3)
Sunflower - 65% inflammatory fat (omega-6) and zero anti-inflammatory fat (omega-3)
Corn - 54% inflammatory fat (omega-6) and zero anti-inflammatory fat (omega-3)
Cottonseed - 50% inflammatory fat (omega-6) and zero anti-inflammatory fat (omega-3)
Sesame - 42% inflammatory fat (omega-6) and zero anti-inflammatory fat (omega-3)
Peanut - 32% inflammatory fat (omega-6) and zero anti-inflammatory fat (omega-3)
Soybean - 51% inflammatory fat (omega-6) and 7% anti-inflammatory fat (omega-3)
When choosing which types of fats to incorporate into your diet, you should aim to choose healthy and high-quality fats. Fish like salmon, mackerel, anchovies, sardines, and halibut, fresh ground flaxseed, chia seed, walnuts, and pasture-raised omega-3 enriched eggs are a few of the top choices that contain the highest amount of omega-3 fatty acids.
Useful knowledge such as which fats to include and avoid are a great start but should be coupled with evidence-based research and testing to develop a strategic approach to your fat loss goals. It can be challenging to sift through a vast expanse of information on your own, especially when studies and research differ so much; let us help you achieve your goals without the hassle of having to do it alone!
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