If you get our e-newsletter, in early May you opened one titled “Kale is out, Fat is In“, and then only days letter received our newsletter that read this:
You know that moment when you hit “send” and your heart sinks? We just had one. Ugh… after a hectic Mother’s Day and one twin not proofreading another twins’ work, someone got a little trigger happy (we won’t mention names, but I will say that it was the twin who is 17 minutes older 🙂 ). She did have good reason for the hurry– we wanted to let you know about our amazing friend Heather’s free weight loss class before the upcoming class enrollment closed.
So, our last email newsletter was missing a piece—and now we have to let you know why Fat is In. (And just for the record, kale is always “in” in our book. BUT just because we’d never turn our back on our green lov-ah 😉 (that just happens to aid weight loss efforts, help the liver in its’ detox process, fight cancer…, the list goes on and on…), does that mean that we have anything against a little bit of fat being “in“! Heck no!)
So here is the quick Skinny on Fat.
- Fat can keep you lean. It provides satiety (takes 6-8 hours to digest while carbs take 1-4 hours, protein takes 4-6 hours to digest), so fat stays with you for a while so you won’t be turning to more food soon after eating it. Just be aware that each bite of fat does contain more than double the calories (9 calories/ gram) of carbs or protein (both have 4 calories/gram), so you do want to keep portions in check. And be sure to choose THE RIGHT FAT (see below).
Fat works magically for some of our clients, and not as great for others…Wonder if fat works for you?
- a. Try this fat test: As you likely know, one of the ways our weight loss clients are most successful in their efforts is by using our strategy to fill up on veggie crudité (or steamed veggies [not doused in oil or butter]) with spices, vinegar, and a large tea (or water) before going to a meal (you can read more about this here — all about our pre-veggie meal) and they generally eat at least one cup (or more) 50-100 calories before the meal and it saves them from swallowing hundreds of calories at the meal. However, we have several clients, who find the same satiation in snacking on a little bit of fat before the meal. They have 10 almonds (70 calories) and a large tea (or water) and it takes the edge off hunger and they eat much less than they would have if they didn’t use this strategy. So tomorrow before you head out for dinner, try the veggie/water strategy. The next day try the 10 almond/water strategy. Or reverse that order. See what works better for you and let us know in the comments below! (For us, the fiber that we typically don’t get from a restaurant meal to keep a gal regular 😉 and the volume of weight from the veggies works better to keep us more satiated-and we know we’ll get plenty of fat at the meal.)
Eating out Rule we give our clients: Have a veggie (and tea/water) pre-meal before going to dinner–or on your way there. Veggies fill you up with nutrients, like potassium, fiber and very few calories. You’ll avoid arriving at the meal ravenous, be able to make a rationale decision about what you’ll eat…and you’ll eat less of the heavy stuff.
CHOOSE THE RIGHT FAT: When it comes to fats, not all are created equal. While controversy surrounds this topic, research shows you should think “Mediterranean” eating style when choosing your fats. Aim to replace saturated fats from foods like butter, bacon, sausage, etc., and trans fats from crackers and baked goods and other foods that contain partially hydrogenated and hydrogenated oils with “good” fats from monounsaturated fatty acids (found in olive oil and avocados [see our avocado recipes like our Chocolate Avocado Mousse]) and polyunsaturated fatty acids (found in sunflower and safflower oils) that contribute to your heart health by decreasing triglycerides and your total cholesterol levels.” Omega-3 polyunsaturated fats also are great for fighting inflammation and are critical to healthy brain function.
2. Fat acts as a nutrient booster. Translation: Eating a little fat with your meals helps you to absorb more nutrients from the meal. This means if you eat salads or veggies and don’t have a little bit of fat with them (a teaspoon will do the trick!)1, you can’t absorb all of the nutrients, specifically fat soluble superstar vitamins like A, beta carotene, D, E and K. Luckily, in most meals, there is plenty of fat to absorb nutrients in your veggies). Try this Nutrient boosted Mini Fritattas which have just enough fat to do the trick. Also try this Portobella Pizza.
3. Fats moisturize skin and hair from the inside, keeping them lubed and healthy– and they’re important for your body’s hormones and essential fatty acids. Try this Strawberry & Citrus Salad with Avocado to moisturize your skin. Fat is in! 🙂
Psst.. looking for more skin-boosting benefits? Check this out– how veggies work their magic
….On the flip side, if you feel you’ve gotten a little too much fat from heavy foods and want a good “detox” drink to feel better and get your mind and body back on the healthy track, drink this Strawberry Citrus Flush.
4. Fats help to maintain body temperature and you actually need fat on your body—and not just on your rear end for sitting (although it certainly does seem to be the year [or decade!] of the bountiful boot-ay!)—fat pads your organs.
Check this out to help you to keep portions in check:
1 level tablespoon oil= 120 calories (watch out; this one gets most people into calorie overload—and is responsible for much of the weight gain we see in new clients!)
1 slice whole grain bread = 90 calories
¼ avocado = 100 calories
1 apple = 80 calories
15 Almonds= 100 calories
*Note: We’ve noticed that some of our clients can have a level tablespoon of nut butter or several almonds and be satisfied for hours, while other clients find this does nothing for them.
1–Judy D. Ribaya-Mercado, Jeffrey B. Blumberg et al, “Carotene-rich plant foods ingested with minimal dietary fat enhance the total-body vitamin A pool size in Filipino schoolchildren as assessed by stable-isotope-dilution methodology,” American Journal of Clinical Nutrition 2007;85:1041-9 -t-
Coming soon… our on-line 21-Day Body Reboot program (we are so excited about it!). The 21-Day Body Reboot is a customized program designed to jumpstart fat loss, rejuvenate your body, boost energy, and help you make long term changes that will improve your health. If you’re interested in receiving more information about it when the program is available, please add your name here.
How’d you do on the FAT TEST? Leave your comment below, can’t wait to hear!