Do you have a love/hate relationship with FATS?

For decades, Americans have been bombarded with conflicting arguments both for AND against this essential macronutrient. Should we eat them? Should we not? What kind of fat should we eat?

But the confusion stops here. My no-nonsense, easy to understand guide to all things fat will show you why breaking-up with your beloved fat is not the way to go.

Why do we need fat?
-Critical for the production of cells and hormones in our bodies
-Important for proper brain functioning
-Provides energy
-Regulates the nervous system
-Controls blood pressure, heart rate and blood clotting
-Essential for the absorption of vitamins (particularly A, D, E, K)

How much do we need?
The daily recommended consumption of total fat in our diet should fall between 20-35%, with 10% or less saturated fats and 1% or less trans fats.

So, if you eat 2,000 calories a day, and 30% of that is fat, you are consuming 600 calories of total fat in your diet.

A common misperception about fats is that the good-for-you fats are also lower in calories. While some fats are healthier than others, they all share the same caloric density (~9 calories per gram). But don’t let that scare you.

Who are the key players? (from worst to best)

Trans Fat
Why it’s the worst:
-Raises LDL (bad guy) cholesterol
-Lowers HDL (good guy) cholesterol
Found in: Stick Margarine; Baked goods; Fried foods; Any foods with “hydrogenated” or “partially hydrogenated” in the ingredient list

Saturated Fat
Why it’s bad:
-Raises LDL (bad guy) cholesterol
Found in: Animal fats (meat, whole milk, ice cream, cheese, butter); Certain plant oils (coconut oil, palm oil, cocoa butter)

Polyunsaturated Fat
Why it’s good:
-Lowers total cholesterol
Found in: Vegetable oils (safflower, corn, sunflower, soy oils)

Omega 3 Fatty Acids (type of polyunsaturated fatty acid)
Why it’s better:
-Lowers total cholesterol
-Lowers triglycerides
-Decreases blood clotting
-Decreases inflammation
Found in: Fatty fish (salmon, mackerel, herring), Walnuts, Flaxseeds (and flaxseed oil)

Monounsaturated Fat (MUFA)
Why it’s the best:
-Protects against heart disease (lowers LDL cholesterol, raises HDL cholesterol)
-Prevents obesity related diseases such as diabetes and metabolic syndrome
-Maintains brain function
-Decreases inflammation
-Reduces risk of prostate cancer
-Targets stubborn belly fat
Found in: Oils (Canola, safflower, sesame, soybean, walnut, flaxseed, sunflower, olive and peanut oils); Olives; Nuts and Seeds; Avocados; Dark chocolate

Here’s a simple mantra to follow:

Instead of LOW/NO fat, think GOOD fat…and in moderation.

For an even more in-depth look at how fats can affect your health, check out my New York Times bestselling book, Flat Belly Diet! For Men.

A pendulum moves deliberately.  Thoughtfully.  Mindfully. 

A yo-yo?  Not so much.  It’s either all the way up or all the way down.  (Unless you are a master at manipulating a yo-yo.)

Take this example and apply it to the food you eat.  Try to view eating more like a smooth pendulum.  Pendulum eaters, or mindful eaters, are in charge–not just in control–and they are fully aware of the eating event.

Another component of eating mindfully: withhold judgment.  No need to grade something as “good” or “bad.”  Eat what you want when you want it.  Focus on true physical hunger, and honor that hunger with real food.  You’ll eat less and feel better.

Learn more at The Center for Mindful Eating and at eMindful.

When it’s cold outside and not much going on, some of my clients tell me how bored they feel–or lonely, anxious, depressed–and the one thing that comforts, the one constant, is food.  Especially sweets.  I usually explain that turning to food must serve some purpose, and I ask about the perceived purpose and the resulting impact.  How do you feel during the eating episode?  Then what about after?  Always the sequence of responses:  great/dizzy/occupied then guilty/stressed/anxious. 

The cure? Eat, and repeat. 

But we know this doesn’t work because it leads to binge eating (either a subjective or an objective binge), and when the episode is over the client feels worse–not better.  The very thing/feeling that made her or him eat in the first place is still there.  The boredom or the anxiety or the loneliness or the depression never went anywhere.  It was masked for a moment.  I encourage clients to explore this with me and/or with a psychotherapist, if appropriate.

Geneen Roth wrote recently (Good Houkeeping magazine, July 2009): “After having devoted a lot of my life to being anxious about things that never came to pass, I’ve finally realized that worrying is like sitting in a rocking chair all day and thinking you’re actually going somewhere.”  Geneen’s solution, which I adore: “[Notice], on a daily basis, everything that you don’t have to worry about. Everything that is already fine, vibrant, thriving.”

To close, as I tell my clients, when thinking of reaching for food, first identify if it’s from physiological hunger or from emotional hunger.  Then proceed accordingly. 

Watch during the 9 am hour of Today see to Liz discuss Flat Belly Diet! for Men.

Flat Belly Diet! for Men

http://www.sciencedaily.com/releases/2009/08/090829092042.htm

ScienceDaily (2009-08-29) — Scientists have identified cells in the stomach that time the release of a hormone that makes animals anticipate food and eat even when they are not hungry. The finding, which has implications for the treatment of obesity, marks a landmark in the decades-long search for the timekeepers of hunger. The work reveals what the stomach “tells” the brain.

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So it’s not just willpower or environment or any one thing.  Hormones certainly play a part.

The American Dietetic Association compiled a list of recommended resources for consumers looking for information on topics related to food and nutrition. We all know you can’t believe everything you read, especially on the Internet. With that in mind, you can rely on publications found at the link below. Yes, read everything with a measure of skepticism. Why not? Never hurts to question.

Consumer Reports on Health, Environmental Nutrition, and the Mayo Clinic Health Letter are among the many resources available at this link. Have a look and let me know what you think.

http://eatright.org/cps/rde/xchg/ada/hs.xsl/nutrition_12539_ENU_HTML.htm

Strict dieting for weight loss doesn’t work. The concept I encourage my clients to follow is intuitive eating developed by Evelyn Tribole and Elyse Resch. Take a moment and peruse their 10 principles for healthy eating: http://www.intuitiveeating.com/. Reflect on #6: Discover the Satisfaction Factor. Enjoying quality food requires less food so you feel satisfied sooner. Earlier satisfaction equates to fewer calories consumed.