Cut Sugar and Eat Saturated Fat to Fight Obesity – Part 3

Give up sugar, eat more fat and be slimmer and healthier.

Adapting to a sugar-free diet that has far fewer carbohydrates than today’s obesity-increasing “normal” diets means having to substitute something else for sugars. That ‘something’ is healthy fats.

It may seem quite counterintuitive to eat fat to prevent obesity and lose weight because it goes against the dietary advice issued by health agencies and governments. That advice is to make carbohydrates 50 percent of our diet and limit the amount of saturated fat we eat.

This advice is now under scrutiny and may turn out to be the ‘direct cause’ of the obesity epidemic.

Wherever you go, in supermarkets, kiosks, cafes and restaurants, we find them: sugar-laden foods and drinks. There are tempting chocolate bars; there are soda cans; there are cakes and scones seemingly everywhere.

Even staple foods like bread, pasta, and potatoes hide their sugar content. This is because these foods are ‘complex’ carbohydrates, which are easily broken down into the monosaccharide sugar glucose in the blood. If it’s not active, the body converts this high-energy sugar into fatty tissue under the skin.

Also, because many of us eat ready-made ‘processed’ foods, we fill ourselves up with another monosaccharide sugar called fructose. This particular sugar is much worse for your health than glucose because it is not used for energy. Instead it goes directly to the liver, where it is converted into dangerous ‘visceral’ fat around the internal organs.

Worse still, it is now known that fructose is just as bad as too much alcohol for damaging the liver. The increase in liver damage among populations appears to be attributed to excessive consumption of fructose. Fructose is added to processed foods for flavoring and other purposes too numerous to mention.

In fact, in countries like the UK, net alcohol consumption has fallen over the last two decades, but liver damage is on the rise.

The good news is that with the ‘low carb, healthy fat’ diet we can now begin the fight against obesity. Healthy fats are now the new secret weapon against sugar cravings.

There are many respected studies that show that fats are very healthy for us.

The dietary shift from carbohydrates to fats is what most people find difficult to understand and implement. This is because eating nuts or tubs of yogurt throughout the day will not help you lose weight because these foods are high in calories.

The ‘low carb, healthy fat’ diet is designed to keep carbohydrate intake low for those who want to lose weight. This is established at a maximum of 50 grams of carbohydrates per day for sedentary people, and up to 120 grams for active people.

If weight loss isn’t a concern, but eating healthier is, eating 120 grams of carbs per day will be fine.

Here’s an example of a ‘low carb and healthy fat’ meal, so you can get an idea of ​​the types of food in this new diet plan:

  • protein: poultry, fish, meat (beef, pork, lamb, venison, etc.): 100-150 grams per meal.
  • vegetables: as many varieties and as many as needed.
  • eggs: up to three each day. The size of the egg is irrelevant.
  • fats: a large handful of nuts (unfortunately not peanuts, unless they are unsalted), or 2 to 3 tablespoons of olive oil; 1 tablespoon of butter or coconut oil; 30-50 grams of cheese; 3 tablespoons full-fat yogurt; 3 tablespoons of cream.
  • fruits: only berries such as blueberries, blackberries, strawberries, raspberries. 80 grams per day. (Apple and pear pulp contain fructose.)
  • carbohydrates: none if you want to lose weight. However, if you are fairly active, a fist-sized serving of dense, cooked vegetables per day is acceptable. Options are: sweet potatoes, carrots, beets, parsnips, lentils, quinoa, or buckwheat.

By the way, this diet plan allows you to have a ‘Full English’ fry! A couple of eggs fried in butter or coconut oil, two or three slices of bacon, a sausage made with at least 80 percent meat, tomatoes, and a flat mushroom are a perfect meal to start the day.

That sounds like a good way to start the fight against obesity.

About the author

Leave a Reply

Your email address will not be published. Required fields are marked *