|
|
Eat
FAT,
Lose Weight
“For some reason, believing a food to be
low in fat gives you license to eat more of it and more of everything
else” (13).
Theory:
“How the Right Fats Can Make You
Thin for Life”
The American public has been brainwashed with a great big fat lie – that
fats are the ultimate dietary killers.
In reality, essential fatty acids are necessary because the body
cannot produce them on its own. Scientists and nutritionists now believe
that the building blocks of the essential fatty acids increase metabolic
rate and positively affect the body’s ability to burn fat. The American
Heart Association suggests that we should consume up to 30 percent of our
total calories from fat.
Fat is a satiety nutrient. Fat
does the best job of helping you feel satisfied and full after eating.
Because low-fat diets leave people feeling unsatisfied, they tend
to eat more and more frequently than on a diet with a moderate, healthy
fat content. Eating too many
highly processed, high-glycemic carbohydrates can quickly trap you in a
rapid sugar-craving cycle. Healthy
fats help to level out blood sugar. The
only way to emerge from the carbohydrate craze with our metabolisms intact
is to reintroduce moderate amounts of healthy fats into the American diet.
Adding essential fats into your diet actually encourages weight
loss by promoting the feeling of fullness and satiety
There are healthy fats and there are harmful fats. We need healthy fats
such as peanuts, almonds, pumpkin seeds, avocados, butter, flaxseed oil,
olive oil, unprocessed vegetable oils such as corn, safflower, sunflower,
soy, cottonseed, and sesame oils.
Eating essential fats will not make you fat.
The
Eat Fat, Lose Weight Diet Plan
- Don’t
skip breakfast
- Eat
a combo of fat, protein, and carbohydrates
- Eat
all the colors of the rainbow
- You
should get all the phytochemicals in various vegetables and fruits
- Don’t
eat the same foods everyday
- The
more kinds of foods you eat, the greater your chances of taking in
all of the important nutrients
- Avoid
large portions of pasta and cut down on bread, bagels, and white rice
- These
processed and fast-acting carbohydrates can put on weight, slow you
down, and make you feel like you are having a hangover
- Each
a large lunch and a small dinner
- Our
caloric and metabolic needs peak at midday. Work with your
metabolism, not against it
- Use
pure water as the beverage of choice
- Eight
glasses of water per day is just a bear minimum.
For optimum health, strive for at least twelve, 8-ounce
glasses spread throughout the day
- Try
not to go more than four hours without eating
- Keeping
your blood sugar levels steady translates into more weight loss for
you
- Snack
in the midafternoon
- Learn
to grab a handful of almonds, pumpkin seeds, cashews, or an ounce of
low-fat cheese with a piece of fruit as a midafternoon snack
- Don’t
desert dessert
- Don’t
deprive yourself. A
little bit of natural fruit sorbet or even fresh fuit will give your
sweet tooth just the satisfaction that it needs.
- When
you go out to eat, tell the waiter to please remove the bread
- In
this way you won’t be tempted to fill up on carbs
- Ensure
proper dietary intake
- To
guarantee the intake of all vitamins, minerals, and essential fatty
acids, consider taking a dietary supplement especially if you are
not a fish eater, skip meals, and/or eat out frequently
Sample
Menu for the Eat Fat, Lose
Weight Diet Plan
- Breakfast
– strawberry smoothie (1/2 cup sliced strawberries with 8 ounces of
almond milk and 1 scoop of unflavored protein powder); 1 slice toasted
multigrain bread with 1 teaspoon of sweet butter
- Lunch
– Mixed green salad made with dark leafy greens, cucumber slices,
tomatoes, shredded carrots, and olives, with apple cider vinegar;
open-faced egg salad sandwich on rye made with 2 hard-boiled eggs, 1
tablespoon canola mayonnaise, chopped celery and onions; 1 teaspoon of
mustard, dash of celery seeds
- Dinner
– 6 ounces broiled salmon prepared with 2 teaspoons olive oil and 1
tablespoon tamari; medley of steamed zucchini, yellow squash, and snap
peas; grated daikon, carrot, and onion salad drizzled with apple cider
vinegar.
Ann
Louise Gittleman, M.S., C.N.S with Dina R. Nunziato, C.S.W. 1999.
Los Angeles
: Keats Publishing
|
|
