Eat Fat to Burn Fat
For years we have been lead to believe that to lose weight we need to eat celery and drink skimmed milk and run screaming from cheese. The latest research is increasingly showing this to be not true. THE BRITISH MEDICAL JOURNAL has reported that people who eat butter milk cream full fat yoghurt and cheese generally have better heart health, lower the risk of type 2 diabetes and are generally slimmer than those who avoid them. Fat provides energy, which supports our internal organs and makes our skin glow.
BUT HOW CAN EATING FAT BURN FAT
Fats are crucial to producing hormones in the body and some of those are directly related to fat burning.
For instance if the Hormone ADIPONECTIN is activated, it is like flipping a switch on your fat burning, it enhances your metabolism and it helps you fell satiated.
A lack of this hormone is linked to type 2 diabetes.
You boost these levels by eating oily fish avocados, nuts and olive oil
We know the omega 3 fats in oily fish (mackerel salmon, sardines) are healthy but they have now been proved to promote weight loss
AND IT TASTES GOOD
That is why all, the chefs cook with it, Yes! Too much will make you put on weight but just enough and it will help you feel more satisfied. Aim for 25% of your food intake to be from fat -good fats Coconut oils, flaxseed oil, olives, nuts and seed avocados
Yes we know ½ and avocado had around 140 kcals, if you’re still counting, but it has been proved, add it to something like a simple salad could stop you snacking. A study in 2013 showed that 40% of people we less likely to snack 3 hours later. Try adding avocado to soups and Smoothies for a lovely satisfying creamy texture. Eggs are just as good a study in American has shown people who eat eggs for breakfast eat fewer calories in a 36 hour period than those who didn’t.
WE’RE ALL NUTS HERE
Evidence is building all the time that, women who eat nuts regularly where leaner than those who avoided them, and decreased the risk of pancreatic cancer.
It seems if we add a little of these “fatty foods” our body naturally compensates by eating less of other foods – Plus these healthy fats help us absorb antioxidants and fat-soluble vitamins, like A,D,E and K ( a lack of vitamin D leads to fat gain around the stomach!)
EXERCISE IS THE KEY
If you want that extra butter or cheese you have to exercise, it is crucial. We cannot burn up excess fat if we unless we use up the energy given by the fats we are consuming.
But healthy fat will condition your body and help you train better. It helps to protect and repair muscles, so you will find it easier to get up and do another workout as your body won’t feel its missing anything!
SO IF IT’S NOT FAT MAKING US FAT WHAT IS IT?
You are one step ahead aren’t you YEAP SUGAR, And refined carbs – So reach for the cheese not the puds!
COOKING WITH FATS The healthiest fats of all are saturated fats when heated.
Scientists have discovered that heating up vegetable oils leads to the release of high concentrations of chemicals called aldehydes, which have been linked to illnesses including cancer, heart disease and dementia. Until recently, many experts recommended that we avoid olive oil when cooking and instead choose either vegetable or sunflower oil.
However, the new research found that sunflower oil and corn oil produced aldehydes at levels 20 times higher than recommended by the World Health Organisation. Olive oil, rapeseed oil, butter and goose fat produced far fewer harmful chemicals.
A GUIDE TO OILS. Extra virgin olive oil • What is it made from: the extracted juice of crushed olives. It is one of the only cooking oils made without the use of chemicals and industrial refining. There are very specific standards oil has to meet to receive the label "extra-virgin." Because of the way extra-virgin olive oil is made, it retains more true olive taste, and has a lower level of oleic acid than other olive oil varieties. It also contains more of the natural vitamins and minerals found in olives. • Best for: dressing salads, drizzling over pasta, baking • Worst for: frying at high temperatures, because of its low smoke point
Olive Oil • What is it made from: the oil extracted from pressed whole olives. This oil is typically a blend of virgin olive oil and refined olive oil (which refers to oil where heat and/or chemicals are used in the process of extracting oil and removing flaws from the fruit). Pure olive oil is lower-quality oil than extra-virgin or virgin olive oil, with a lighter colour, more neutral flavour, and oleic acid measuring between 3-4%. This type of olive oil is seen as an all-purpose cooking oil • Best for: light frying and salad dressing, baking, dressings • Worst for: high temperature frying
Rapeseed oil • What is it made from: oil extracted from rapeseed. In the last few years there's been a surge in artisanal, British, "cold-pressed" rapeseed oils, which are marketed like single-estate olive oils. Unlike olive oil, rapeseed doesn't go toxic at high heat, while a smoke point higher than that of olive oil makes it marginally more suitable for frying • Best for: roasting potatoes, frying • Worst for: it has a very subtle flavour, so is not to everyone's taste for drizzling
Lard • What is it made from: fatty deposits from pigs, • Best for: baking, high-temperature frying • Worst for: anything that doesn't involve high temperatures
Ghee • What is it made from: boiled butter, churned with cream and the liquid residue removed. • Best for: high-temperature frying • Worst for: anything that doesn't involve high temperatures
Goose/duck fat • What is it made from: the fat drained from cooked goose or duck. • Best for: high-temperature frying, roasting potatoes • Worst for: anything that doesn't involve high temperatures
Sunflower oil • What is it made from: oil extracted from sunflower seeds • Best for: the latest advice says we should avoid altogether • Worst for: cooking or frying at high temperatures
Vegetable oil • What is it made from: the oils extracted from seeds like soybean, corn, sunflower, and safflower • Best for: the latest advice says we should avoid altogether • Worst for: high temperature frying
Coconut oil • What is it made from: most coconut oils are made from smoke drying, sun drying, or kiln drying the dried meat of the coconut called 'copra' • Best for: high-temperature frying, baking • Worst for: drizzling over food, although it can be combined with other ingredients to make a dressing