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You Have To Quit You Low Fat Diet If You Want To Be Health! Here’s why!

You Have To Quit You Low Fat Diet If You Want To Be Health! Here’s why!

We Are All Influenced By The “Healthy Eating Trend”!

For the past couple of decades, we have become much more conscious about our diets as the healthy eating trend has brought extensive amount of information about flaws in our diet. By now, most people are familiar with basic concepts of healthy diet and can apply it to their everyday meal plan. One of the most common traits of healthy eating trend is low fat diet. Whether you are trying to lose a couple of pounds, or you simply want to take good care of your body, chances are that you may have started to include low fat groceries into your fridge and kitchen cupboard.

As the healthy eating trend was getting more hype, we could notice the shift in supermarkets’ shelves, as more and more products have received their low fat substitute. Being familiar with hazardous impact of fat to our heart health and our weight, we started to perceive saturated fat as greatest enemy to our health and we welcomed these dietary changes and quickly started to incorporate low fat groceries into our diets. However, our healthy choices haven’t exactly turned us into healthy and fit people we hoped to be, which made many rethink their diet options. Soon, a great number of research have found that the low fat trend isn’t actually beneficial to our health in any way. Moreover, the studies have shown that high-fat diet actually provides healthier solution for fitness and good heart health.

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The Truth Behind Low Fat Products

The sad truth about low fat products lies in the production process that requires fat substitutes, which undergo processing methods that than turn them into a trans-fat trigger in our body, making it more dangerous to our heart and cholesterol. Most often, high amounts of carbohydrates are added to substitute fat, therefore in many cases, low fat products contain far more calories that cause weight loss than the natural fat in food.

On the other hand, as opposed to previous research that showed insufficient proof of the efficiency of low fat diet to cardiac health and weight loss, more thorough research shows that opposite is true. According to the study [1] published in the New England Journal of Medicine indicates it is actually high fat and low carbohydrate diet that is far more beneficial to heart health and weight loss.

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Fat is an important agent for weight loss!

Even though it may sound illogical, partly because of the previously prevailing thought that fat is bad for our health, fat is actually important agent in our health and weight loss. As fat aids many metabolic processes, not all fat we consume is immediately turned into excess body fat. Moreover, fat consumption keeps us full for longer, therefore it helps to prevent overeating and sugar cravings that trigger fat gain.

According to the comprehensive research on the effects of fat consumption to hearth health and weight loss, saturated fat intake proved beneficial for both aspects. High fat diet proved to be beneficial for people who struggled to lose weight; reduced blood levels of triglycerides and provided additional protection for the heart by increasing levels of the good cholesterol (HDL – high density lipoprotein).

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Namely, previously mentioned study from the New England Journal of Medicine, that compared the effects of low-carbohydrate diet vs. low-fat diet on weight loss and heart health, has found that a low-carbohydrate, high-protein, high-fat diet showed “The increase in high-density lipoprotein cholesterol concentrations and the decrease in triglyceride concentrations were greater among subjects on the low-carbohydrate diet than among those on the conventional diet throughout most of the study.”

Low Carbs High Healthy Fat Diet is Actually Better For you!

Two other studies published in the Annals of International Medicine, presented results that spoke in favor of low-carbohydrate, high-fat diet as opposed to low-fat diet for weight loss and cardiac health. A 2004 randomized trial [2] studied 132 obese adults divided into two groups for each type of diet. After one year, the results showed significantly better improvement for the low-carbohydrate, high-fat group. Similar conclusions were drawn from the 2014 study. [3]

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Additionally, the British Journal of Nutrition shows the correlation between saturated fat consumption and reduced risk of heart disease in European countries.

Moreover, a six-year long study [4] participating 98,462 women showed that high-fat diet in women doesn’t pose threat to coronary heart disease.

As the research shows, high-fat diet consisting of healthy sources of fats and proteins is a far more healthy and efficient solution for staying fit and preserving coronary health. Whereas low fat diet has been popular in the past couple of decades, its effects are proven counter effective due to processing that adds calories. Diet rich in saturated fat is a more healthy way to lose weight and reduce the risk of heart disease as saturated fat aids in the production of protective cholesterol and reduces chances of overeating and cravings.

Reference

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Ana Erkic

Social Media Consultant, Online Marketing Strategist, Copywriter, CEO and Co-Founder of Growato

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Last Updated on December 13, 2018

12 Practical Tips To Stay Fit For Christmas

12 Practical Tips To Stay Fit For Christmas

Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

1. Eat Before Heading Out

First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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2. Select The Treats

Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

3. Avoid Skipping Meals

Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

4. Drink With Moderation

It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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5. Be Active

You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

6. Get Out Of The House

Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

7. Don’t Skip Your Strength Workouts

Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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8. Set Realistic Goals

You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

9. Enjoy Yourself

Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

10. Drink A Lot Of Water

This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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11. Eat Less And More Often

Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

12. Prioritize Your Workouts

Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

Happy Holidays everyone!

Featured photo credit: rawpixel via unsplash.com

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