Myth Number Two
You need to cut fat from your diet to lose fat. At first this age-old myth would seem to make sense but once again modern science shows us the fallacy of this tradition. Fact number one: your body manufactures the hormones that you use to govern and maintain its functions from fat. Specifically your body was designed to take in the fat from your diet, break it down, repackage it into acid chains and send it out through your body to instruct everything from cell reproduction to cell repair and even the function of your brain and nervous system. Your body needs fat I cannot stress this enough. Eliminating fat from your diet altogether is dangerous in the extreme. For one thing your body will not consume its fat stores. Induced into survival mode it will preserve and conserve your fat stores and begin cannibalizing other tissue for food starting with muscle and then if the condition persists long enough your bones. Fat is not the problem in and of itself; it’s the kinds of fat that can be dangerous, and the amount.
Today’s modern age of food processing has introduced fats into our diets that we are simply not designed to accommodate. They clog our arteries set up shop in our waistlines and can be more stubborn to evict then pot-heads after a three-day bender. Our body simply doesn’t know what to do with them and they are stored in the meantime. There are many good fats that we should be digesting. Poly and mono saturated fats typically found in nuts, natural oils, and animal fat are wonder substances for our bodies. However like anything we eat, too much fat can be bad for you. Many of the negative stereotypes fat encounters today come from the over consumption of it. Fat is flavorful and also filling and found in many of our most popular American foods. Combined with a diet low in protein, another metabolic trigger and high in empty carbohydrates you have a recipe for weight gain.
So how much fat should you consume? Once again this depends on many factors. How active are you? The more sedentary you are as a person the less fat you should consume in your diet. Notice that I said how active you are, not how big. If you are a person of size but are seeking to lose weight and have adopted a regular exercise program and diet than you probably aren’t eating enough fat each day. In fact a healthy person engaged in a regular workout program should consume on average one half gram of fat for every pound in bodyweight that is you target goal. Or if you want to weigh 160, than you should be eating 80 grams of natural or animal fat in your diet. The reason for this is simple. When you engage in weight training and regular workout routines your body will look for long-term fuel sources to replace the carbs it usually burns for quick bursts of effort. When you begin regularly taking fat in from your diet it signals your brain to begin consuming its fat stores for energy. Fat is after all nothing more but your body’s way of storing energy and water. Thousands of years ago when our species had to forage and roam all day for food we remained trim and supple while simultaneously eating a diet high in natural fats. Even today you can see this principle still at work in other animal species.
Below is a list of good fats that you should be looking for and adding to your diet. Remember like anything else too much fat is bad for you, consume in moderation and in proportion to protein and carbohydrates all of which are essential to your body’s health and well-being.
• Mono-unsaturated fats: found in nuts, olives, avocados, and olive and canola oil. They are usually liquid at room temperature and solid when cooled. The most common form is Oleic acid, found in olive oil, chocolate, and beef.
• Poly unsaturated fats: These fats include omega-3 and 6s. The most common sources are seafood, specifically cold water fish such as Salmon, tuna, cod, and herring. Omega 6s are typically found in vegetable oils and peanut butter while good for you in moderation try to keep the ratio of 3 to 6s at or above 3:1. Finally there is Conjugated Linoleic Acid. This is a poly-unsaturated mixture usually found in meats and beef specifically. This acid has been shown to actually increase the use of body fat for fuel and combats cardiovascular disease as well as diabetes by promoting stable blood chemistry. Grass fed and organic beef products have been found to contain 3 times the CLA levels as conventional stock yard raised beef.
• Saturated Fatty acids: saturated fat has long been demonized in the media but new studies show it is vital to a healthy diet. These occur predominantly in animal and meat sources. Some of the 13 types of saturated fats found in pork and beef include Palmitic, Stearic,Lauric, and Myristic Acids. These saturated fats have been found to lower levels of harmful cholesterol while increasing HDL levels. They also increase feelings of satiety or fullness in meals.
So these are just a few suggestions to follow. Once again I urge you to do some investigating on your own and educate yourself about the myths and truths of dieting.