So you might assume that fat is to blame for the obesity epidemic now plaguing our nation. Actually, fat is only part of the problem. Obesity is much more complicated than just overeating a single nutrient. Eating more calories -- from fats, carbohydrates, protein, and alcohol -- than you burn off leads to weight gain. Simply put, people who get little physical activity and eat a diet high in calories are going to gain weight. Genetics, age, sex, and lifestyle also weigh into the weight-gain formula.
Plus, subsequent studies have also found that picking the right types of fat and adding plenty of high-fat foods to your diet could actually bring some big benefits to your health. One study in the New England Journal of Medicine found that when subjects ate either a Mediterranean diet, low-fat diet or low-carb diet, those following a high-fat, low-carb meal plan not only lost the most weight but also drastically reduced their bad cholesterol levels. (2)
Other studies have confirmed the health benefits of following a low-carb diet rather than a low-fat diet. In one study, women lost more weight following a low-carbohydrate diet than a low-fat diet (5). In addition to weight loss, studies also show that low-carb, high-fat diets reduce inflammation, regulate blood sugar levels, and reduce triglycerides while raising HDL cholesterol levels (6,7).
Evolution Nutrition was built for you—the fitness professional. With research showing that the combination of nutrition and exercise is much more effective than exercise alone at producing and maintaining weight loss, there's simply no way around it—if you want your clients to succeed, you have to address their nutrition needs. Evolution Nutrition is on the leading edge of nutrition science and exercise physiology, and is the only ACE-endorsed nutrition management software in the market. With access to over 700 meal plans and complete client management tools, you'll be the entire solution your clients demand, all while remaining within your defined scope of practice. See it today at www.evolutionnutrition.com.
According to the guidelines, reducing saturated fat could lower the risk of heart disease if those fats are replaced with a type of “good fat” known as polyunsaturated fat. The only problem is that both heart-healthy omega-3s and inflammation-inducing, fat-storing omega-6s are included in that type of fat, and most Americans are already getting 20 times the amount of omega-6s than we really need, according to an analysis by researchers at the University of Maryland Medical Center.
Are you afraid of fats? If so, you’re not alone. Fat in foods has been vilified in America for the past few decades, as low-fat and non-fat foods became the norm and we were told that cutting even healthy fats out of the diet would help us get the body we want. In fact, it’s one of the biggest nutrition lies that the public’s been told throughout history.
What can make eggs confusing are all the options. Some people advocate eating just egg whites, which is a mistake. Egg yolks are full of nutrients and healthy fats, and to get the full benefits of eggs, you should be consuming it all. Additionally, while egg carton claims can get tricky, the rule of thumb is to opt for free-range eggs, which have been shown to be higher in healthy fats and contain more omega-3s. (24)
The fact that many Americans still haven’t shaken off the decades-long notion that fat—and particularly saturated fat—is bad for you, isn’t even the biggest issue we face in adopting more fats into our diets. Many of us struggle to determine which fats we should be eating because the U.S. Dietary Guidelines (and nutrition labels) are both generalizing and misleading.
Coconut is high in saturated fat, but more than half of that comes from lauric acid, a unique medium-chain triglyceride that battles bacteria, improves cholesterol scores, and, as a Journal of Nutrition study found, increases the 24-hour energy expenditure in humans by as much as 5 percent. And get this: A study published in Lipids found that dietary supplementation of coconut oil actually reduced abdominal fat. Sprinkle unsweetened flakes over yogurt or use coconut oil in a stir-fry to start whittling your waist. Need more reasons to get coconut in your diet? Check out these benefits of coconut oil.
It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.