The Results Are In…
If you’re trying to lose weight on a low-fat diet and it’s not working, here’s why.
Refined carbohydrates—found in processed foods like white breads, white rice, and pastas—tend to be loaded with sugar, which messes with our metabolisms, making it harder to burn calories.
Eating nearly half your calories via healthy fats, on the other hand—think salmon, avocados, nuts, and vegetable oils—has been shown in a recent study to result in twice as much weight loss as seen in those assigned to low-fat diets. What’s more, the researchers say there was no increase in total or bad cholesterol between the groups, which has been feared would be the case in higher-fat diets, reports Reuters.
Why Eating Fat Burns More Fat
The science behind this is the impact fat has on the hormone called insulin. Released when you eat, insulin’s job is to shuttle glucose – the sugar our body normally uses for energy – into cells where it can be used as fuel.
How much insulin you produce depends on which foods you consume.
Sugar and carbohydrates (which your body converts quickly into glucose) produce the highest levels of the hormone.
Protein, which takes a bit more effort to turn into glucose, creates a smaller rise.
Dietary fat, however, requires several complicated steps to convert to glucose and therefore doesn’t trigger any direct rise in insulin at all.
Swap to a diet that consists of a lot of high-fat foods and very few carbohydrates and you can create a situation where insulin is low and you effectively remove your body’s normal source of fuel.
This doesn’t mean you should run to the fridge and snack on a brick of butter: Choosing plant based polyunsaturated fats is always the healthiest choice:
Eat Lots of Healthy Fats
- Olive oil
- Sunflower oil
- Peanut oil
- Sesame oil
- Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)
- Nut butters
- Sunflower, sesame, and pumpkin seeds
- Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)
Limit Animal Fat & Dairy
Animal meats and organs can contain plenty of vitamins and minerals but how it’s sourced is really important. Buying organic meats ensures you won’t be consuming harmful steroids, antibiotics and that the animals are fed corn and GMO free diets, grass fed beef for example is much higher in nutrients then conventionally raised corn fed cows.