Fats

A healthy mix of dietary fats is critical for weight loss, weight maintenance and overall well-being.

That’s true, because it’s difficult to be low carb and moderate protein without embracing healthy natural dietary fats. Consuming a mix of healthy dietary fats is also beneficial because fat in food enhances flavor and texture, curbs hunger and cravings, and broadens the variety of healthy food choices available.

In fact, the right dietary fats promote health by controlling blood sugar and insulin levels, reducing inflammation, and improving cholesterol. These enhancements benefit metabolic health, lowering risk of heart disease and stroke, protecting your brain, enhancing mood and more. In the end healthy dietary fats expand health span and extend life span.

Due to the underlying health, satiety and variety of benefits mentioned above, we encourage you to avoid foods labeled “non- fat” when given the option. That is also because non-fat foods are often supplemented with sugars and other processed carbohydrates to argument the flavors and textures eliminated when fat is removed.

This is not to say that you are free to consume unlimited fats (unless instructed to do so by your clinician). Fats will typically be consumed in amounts ranging from 50 – 75% of one’s total caloric intake, with more “carb sensitive” and “insulin resistant” members leaning toward the higher end of that range to compensate for further reduction in carbohydrate intake.

Focus on consumption of these three healthy natural dietary fats: Monounsaturated fats, saturated fats and omega-3 fatty acids.

• Monounsaturated fats are preferred because they lower “bad” cholesterol (low-density lipoprotein or LDL) and raise “good” cholesterol (high-density lipoprotein or HDL). These are found in nuts, avocados, eggs and several oils.
  • Use olive oil as your primary cooking oil.
  • Consider these healthy monounsaturated fat rich alternatives: avocado, canola and high-oleic safflower oils.

• Saturated fats are cardiovascular neutral (neither good nor bad) and a key component of a low-carb lifestyle.
  • Saturated fats are found in coconut oil, dairy (milk, butter, ghee, yogurt, cheese), eggs and meats.
  • Feel free to use saturated fats like butter, cream, coconut oil and ghee for cooking.
  • Coconut oil contains medium-chain triglycerides, which are directly absorbed and used as energy rather than stored as fat.
  • In the meat group, you can find a healthier mix of fats (i.e. greater omega-3s) from pastured, grass-fed and sustainably raised animals.

• Omega-3 fatty acids are polyunsaturated fats with potent anti-inflammatory, mental and cardiovascular health benefits (e.g. improve mood, lower triglycerides and raise HDL). Your body does not manufacture omega-3 fatty acids and therefore they must be consumed in your diet.
  • Omega-3s can be found in wild fish and other sea food, chia seeds, ground flax and walnuts. For optimal levels, consider a boost with JumpstartMD’s Omega-3s supplements.

While much of your dietary fat will come from the protein sources you select we recommend that you also incorporate any of the above healthy fats into your daily eating.

Nuts are a good source of healthy fats. However, limit to one serving a day and if nuts trigger your cravings and you have difficulty limiting portions, opt for other healthy fat choices.

Humans evolved to eat naturally-occurring fats similar to those listed in the healthy fats section above. Unfortunately, industrially engineered foods are now prevalent in the modern diet. Unhealthy fats like margarine, trans fats and corn oil pose serious health risks by promoting inflammation (the root cause of many chronic diseases) and causing cardiovascular disease.

As a result, we recommend you avoid the following polyunsaturated “hydrogenated” oils:

• Trans fats are found in “partially-hydrogenated oils.” If you see this term on the ingredients list of a packaged food, avoid it.
• Sources of trans fats include packaged sweets, snack foods, margarine, vegetable shortening, fried foods and candy bars.
• Partially hydrogenated oils
  • Corn
  • Cottonseed
  • Grapeseed
  • Soybean
  • Safflower oil (non-high oleic)
  • Sunflower oil