YYC Nutrition - Why Eating Fat Won't Make You Fat

Fat started getting a bad rap in the 1970’s and 1980’s. Low-fat and fat-free diets were all the rage. “Cut fat from your diet, and you’ll lose fat from your body” was the message that food marketers, dietary counsels and fitness fanatics promised. 
So what ended up happening? We started eating more sugar and processed carbohydrates to replace dietary fat. 
When low-fat, Olestra-laden, Foreman grilled foods boomed in the marketplace, obesity numbers started doubling, then tripling! Why Jane Fonda?!! Why did you lead us astray?!  
The public was being warned that fat was to fear. But, this left us hungrier than ever. So we turned to carbs, bottomless non-fat yogurts, Wonder Bread and Tofurky. 
Eventually, we began to really look at the body processes behind obesity: fat wasn’t to blame. It couldn’t be. It had been cut in record amounts from diets everywhere. 
Why don’t whole food fats (in moderate amounts) make you fat? 
1. When you eat fat, your body doesn’t instantly turn it into body fat. It’s not as simple as a 1:1 ratio. Whole food, non-processed fats are used by your body as a powerful slow-burning energy source. Fat helps you feel satisfied and gives you energy.  
2. Cutting Fat Makes You Hungry. 
Fat provides flavour and helps us feel full. Most importantly, fats digest more slowly than carbs or protein, so they satiate longer. 
3. Always hungry? Studies show low-fat food eaters are more likely to turn to carbs to curb hunger. More carbs (especially refined carbs) means more blood sugar highs and lows, cravings and eventually weight gain. 
4. Less fat = more sugar. To make foods fat-free, food companies turn to excess processing, added chemicals and sugars to keep textures and tastes appealing. These additives (gums, inulin, maltodextrin, plydestrose, modified food starch) are carbohydrate-based fat replacers. Basically, they are just fancy names for sugar. 

However, all fats aren’t created equal. Trans-fats are obviously a bad idea. They raise your cholesterol and can increase your risk for heart disease. Certain saturated fats (coconut products),  monounsaturated fats (avocado, olive oil), and polyunsaturated fats (fish oils), actually help protect you from disease and deliver the power-punch of slow-burning energy good fats are made for. 
They’re high-quality, whole, natural, health supportive fats that help to improve digestion, compose part of cell membranes, activate and produce hormones and build immune function. 
 Swap out the bad fats –corn, soy, and vegetable oils, margarines, shortening, and other fats primarily used in processed foods and packaged meals - and you’ll start to feel a difference in your body.  
Keep in mind that when it comes to the sheer weight loss, a calorie is still a calorie. Adding a ton of healthy fats won’t magically melt away those extra pounds, but they will support your goal of ultimate wellness and nutrition. If you’re unsure of amounts and how to include these fats in your diet, talk to a professional that can help clarify quantities for you. 
6 Superfats to start eating today 
1. Coconut Oil 
Coconut oil is readily used by the body as an energy source. The high smoking point of coconut oil makes it ideal for cooking.  It comes with a naturally delicious flavour, it’s easy to eat and you’ll enjoy powerful antiviral and antibacterial benefits, as well. 
2. Avocado 
Avocados pack about 14 grams of healthy fat per 1/2 fruit. Add them to salads, smoothies or “puddings”, or eat them straight with a spoon. They’ll keep you sated throughout the day. Plus, avocado consumption actually aids in the absorption of vital nutrients when eaten with other fruits and vegetables. 
3. Fish Oil 
You can take it in a supplement, but I recommend you eat it as a meal. Fish oil is full of Omega-3’s, known to promote weight loss, support gorgeous skin, prevent cognitive decline as seen in Alzheimer’s,  and  even may help prevent cancer. 

image1 (1)_copy1
4. Extra Virgin Olive Oil 
Not ideal for cooking as it has a low smoke point. But, it’s great as a dressing or drizzle. It’s high in antioxidants and is a natural anti-inflammatory. Use it on top of your salad after whisking it together with salt and pepper. 
5. Nuts 
Almonds, walnuts, macadamia nuts (my personal faves). Nuts come with added protein and fibre.  Nuts are super easy to pack with you on the road.  
6. Red Palm Oil 
This oil hasn’t had as much publicity as coconut oil but unrefined Organic Red Palm Oil offers potent antioxidants rich in phytonutrients. It also has a long history of use as a healing food among ancient civilizations particularly, in West Africa. 
For clients following the Pristine Body program, the focus is on blood sugar stabilization and anti-inflammatory foods. I teach my clients how to stick to prep meals that leave them feeling sated and satisfied so they can enjoy life without obsessing about food.  
Recipe Time! 
Research confirms that when we start our day with protein and fat (rather than focused on carbs), we feel more relaxed around food and eat less overall. The right amount of fat and protein will depend on the person. Less mindless snacking and grazing will increase human growth hormone and testosterone levels, which helps you shed weight, maintain lean muscle mass, and increase insulin sensitivity.  
This chia pudding provides you with protein, fat and fibre to keep you full. It’s my new favourite A.M meal! 

image2 (1)_copy 

Chia Pudding 
tablespoon ghee or coconut oil 
2 cup coconut or almond milk 
3 tablespoons chia seeds 
3 tablespoons ground flax seed 
Optional Toppings: 
4 tablespoons chopped pecans 
2 tablespoons hemp hearts 
¼ cup mixed fresh berries 
Choose Sweetener: 
1 serving vanilla Protein Powder 
3 Stevia drops 
1 tablespoon coconut palm sugar 
-In a medium nonstick fry pan on medium heat, add 1 tablespoon of ghee, 1 cup of coconut milk, chia seed and flax. 
-With a silicon spatula or wooden spoon, continuously stir all ingredients until pudding is thick about, 3 minutes. 
-Pour warm pudding into a bowl, option to stir in sweetener of choice. 
-Top with nuts, hemp seeds coconut milk and berries. Serve warm 


Amy Karl RN, BN, RHN
The Pristine Body