Eat Fat to Loss Weight #The New Dietary Guidelines

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.
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.
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.
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.