"The best times you are going to have in life are at the dinner table and in bed." Old Italian saying. So relax, and enjoy the simple things!

25.2.15

Eat Fat to Loss Weight #The New Dietary Guidelines

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Skillet Eggs: simplelivingeating.com

For years I have been buying low fat yogurt, low fat mayonnaise, low fat cream cheese... you name the dairy product, and I bought it's low fat version.

Eating low fat has been so drilled into my mind that I really was disturbed by the new findings that saturated fat may not be as bad for us as previously thought. I come from a family with heart disease and diabetes, both killed my father before he was 60. I take the American Heart Associations diet recommendations very seriously. 

I decided to do a little research and I discovered that fat should make up 20 to 35% of your diet. It was a eureka moment. I know what I eat and there is no way I was eating that much fat a day.

antipasta plate: simplelivingeating.com

When I went to Paris this Fall I ate 3 meals a day and I wasn't constantly hungry and snacking the way I am at home... could this have anything to do with the fat content of their food? I think it may. Fat triggers satisfaction. You get the message that you are full when you eat a little fat. 

I switched to plain whole milk yogurt for breakfast, and I now have a course or snack of cheese and some nuts during the day. This little change in my diet has relieved my constant hunger. I lost weight because I am snacking less. My stomach is flatter. My skin isn't as dry, and I think my hormonal fluctuations are not as intense... all of these things can be effected by fat intake. 

I aways ate eggs and the guidelines are saying dietary cholesterol is not something that you need to be concerned about. Salt is not so bad for you when you don't overdose on it in fast food and packaged foods... Guess what coffee is good for you too! Fruits and vegetables are still king and should make up the major part of your diet along with whole grains... that's oatmeal, brown rice, barley, millet... not white rice and white bread.


vegetables in basket: simplelivingeating.com

Monounsaturated and polyunsaturated fats still appear to be superior to saturated fats. The new guidelines are not saying saturated fat is good, it is just saying that it not as bad as we thought it was. 

If you decide to venture away from low-fat foods it is important to realize that higher fat foods need to be eaten in smaller portions because they are denser in calories. Calories still matter! 

I have also become aware of added sugar. Woman should only eat at most 25 grams or 6 teaspoons of added sugar a day. Well, if you eat one low-fat yogurt with added fruit for breakfast you have maxed out your added sugar intake for the day.

woman in farmer's market: simplelivingeating.com

The added sugar is everywhere: cereal, ketchup, salad dressing... all I can say is check the labels. Health food store versions usually have less sugar. Make as much as you can from scratch then you can control the ingredients that go into your food. Bottom line eat REAL food, limit processed foods (that's frozen, jarred, canned etc.) ... eat things in their natural state and you'll be fine. 

An overview of the changes in guidelines can be found in this article: Behind New Dietary Guidelines, Better Science. 

Good luck... the constant changes in news on diet is frustrating to follow, but I think this recent update may be what we all have been missing for a while. 






14 comments:

  1. This is kind of geniuos, to eat fats and weight loss. I've never thought about that but you are completely right, these snacks and eating between main meals are killing us.

    Domestic cleaning Fulham

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    1. I know and we have been so conditioned that low-fat is good for us.

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  2. Absolutely! Low fat versions often are higher in sugar anyway to make it taste better. Dairy is incredibly sating, it fills you up even with the calories, you can't actually eat a lot of cheese or high fat yoghurt.

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    1. Try to find full fat yogurt in the grocery store... it's hard. I usually have to go to a healthfood store. Great point about how they add more sugar to make up for the loss in taste.

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  3. Be still my heart. Absolutely. This is the same conversation Melissa (daughter) and I had this past week-end. We're on your page. I gained great info from this Post, Diane. I don't buy fat-free or low-fat products. but I do consume too much sugar. And, the coffee thing? I drink a pot a day. (I am not advocating that, just sayin' that's how a newsroom works!). I am passing this Post on to others. It's filled with great information. Thank you.

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    1. Thanks Mary,
      Just a note both sets of grandparents, my father, my brother and one of my sisters has diabetes. My mom who was a heavy coffee drinker (worked late night nursing shifts) does not have diabetes. It says it helps prevent it and she didn't get it.

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  4. Diane,
    I'm surprised you were worried about your weight. You look wonderful. I guess everyone needs to watch to remain thin.
    Annamaria

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    1. I'm not worried about my weight, but I aways watch it.

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  5. Added sugar is bad. I'm trying to get away from using products with high fructose corn syrup. It is harder than I thought. I live in a small community and I have trouble finding the full fat yogurt. :( I love it so much more though

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    1. I usually have to go to a health food store to find full fat yogurt. They have it sometimes in my grocery store. Crazy that you just can't get a product in it's natural state.

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  6. I'm sorry about your Dad, Diane - My late parents both suffered from heart disease as well - and both ate a low fat diet for as long as I can remember. I've noticed a real difference since I've begun to incorporate more avocado and other good fats in my diet. You've got some great advice and ideas in this post and I'm so glad you shared it with us at the Hearth and Soul hop.

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    1. Thanks April,
      It is so frustrating when you follow the medical advice of the time and then you find out down the road that it wasn't the best advice.

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  7. I love the new thinking about allowing us to have more fat in our diet, I sure don't have any problem doing that. I like to take my Grandmother's approach, just a good balanced diet in moderation, she was a small woman who was still gardening in her late 80's. Thanks so much for sharing this awesome post with Full Plate Thursday. Hope you have a great weekend and come back soon!
    Miz Helen

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    1. Yes, the old timers were all in good shape. They never dieted they just ate well and didn't snack.

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