Fat. Even the word has negative undertones: You gain weight and you are Fat so you have to lose Fat. This immediately implies that eating fats is the culprit to your weight gain. True? False? Let's look at the facts.
True - fat is higher in calories per gram then other foods.
Fat – 1 G = 9 calories
1 G = 4 calories
Fruit contains – Fructose
Dairy contains – Lactose
1 G = 4 Calories
False- you gain weight only because of fats.
Weight gain is a very complicated process; there are a variety of factors that can impact your weight. Sleep, Medication, Stress, genetics, activity and age. Typically the simple equation to gaining weight is your caloric intake vs your height, weight and physical activities, are not balanced and you are consuming too many calories that fail to be utilized resulting in unwanted pounds which turns into body fat.
The simple equation is the primary reason we have been on this quest to understand WHY and HOW did Joe gain so much weight, then reverse to re define and understand his daily intake to help him achieve his ideal weight. Fats are a necessary part of a well-balanced nutritious and healthy diet. The USDA recommends 25-30 % of your diet be dedicated to Good Fats… Here are some of the reason:
- Monounsaturated and Polyunsaturated fats are known to help lower your risk of heart disease.
- They help lower your bad cholesterol, low-density lipoprotein or LDLcholesterol levels. While increasing good Cholesterol levels (HDL) which help prevent heart attacks, additionally helping to remove arterial plaque build up.
- They Normalize blood clotting as well as benefit insulin levels and blood sugar
- Fat also add satisfaction, it the fat that makes you feel full.
- They moisturize your skin and lubricate your joints helping to reduce arthritis
- They help reverse Memory loss and Dementia
So how does Joe incorporate Fat into his daily diet? Eliminating Fats is a short term fix that is not practical for a long term way of life. Here are some methods he uses to incorporate fat into his daily intake with smart sensible choices:
Cooking with small amount of olive oil. Rather than butter, margarine, or lard.
Eating avocados. Slicing them in salads, salsa for fish, pork or chicken and the occasional guacamole with vegetables for the whole family.
Going nuts. Nuts are great on salads, in vegetables or as a crust for fish or chicken, additionally ground to create flavorful butters. Pecans helps to detoxify, have antioxidants, help elasticity of arteries, Almonds have potassium, maintain muscles and nerve function (great for athletes) Cashews are high in iron, with a creamy texture that has less fat that any other butters. Nut Butters help boost your metabolism, increase muscle tone, cellular health and enhance your immune system.
Snack on olives. Olives are high in healthy monounsaturated fats. But unlike most other high-fat foods, they make for a low-calorie snack – 1 medium olive is 5 calories. Try them plain or make a tapenade for dipping hand cut vegetables.
Dress the salad. Make a simple classic vinaigrette. 2 parts EVOO oil, one part vinegar, granulated garlic, black pepper and a touch of salt. Use high-quality, cold-pressed olive oil, flaxseed oil, or sesame oil and your favorite flavored vinegar. Key is to make at least a quart at a time, so when its salad time you are ready to dress. Other great dressings are in nutritionally minded recipes in Cooking Districts data base.
So just to recap- Good Fats are our friend, and just like any friend you want to enjoy them in small doses so they are appreciated and savored.
Joe's Progress, Week 4:
STARTING WEIGHT: 276.4 LBS
WEEK 4 WEIGHT: 259 LBS
WEIGHT LOST WEEK 4: 3 LBS
TOTAL WEIGHT LOSS: 17.4