I love my food and the idea of good and bad fats has been a controversial topic for many years that we all totally understand with no confusion…..after all it’s not like there’s a billion dollar diet industry preying on our confusion……wait a minute yes there is!
David Unwin, a doctor in the UK, has had success by advising diabetes patients to stop calorie counting, eat high fat foods, and avoid bad carbohydrates, Conflicting advice from doctors and companies leaves us scratching our heads over what to eat but both sides agree that too much sugar will lead to weight gain.
Diabetes patients are told to replace high fats with starch, but starch is long chains of sugar which are converted into sugar in the gut. 1 slice of wholemeal bread increases blood sugar the same as 3 teaspoons of sugar. 1 jacket potato increases blood sugar the same as 9 teaspoons of sugar. Dr Unwin advised his patients to cut down on starchy food replacing it with lots of non-starchy vegetables and less sugary fruits ( like raspberries and blueberries).
Fat has been criticized since research in the last century found cholesterol in arterials can contribute to a heart attack. Fat quickly became an enemy of the people as it has twice the calories, gram for gram, as carbohydrates and protein. This lead to people from 1950’s onwards switching to lean meats and low fat products with companies tapping into consumer spending with a range of low fat and starchy products. However average body weight continues to raise.
I have noticed the more low fat products I eat, the hungrier, grumpier, tired, and fatter I become. Is it just me? My brother pointed out to me recently that I was eating too few calories but I was still putting on weight and had high fat readings. My brother is 17% fat so when he speaks I listen. I increased my good calories, felt more full, and my energy increased.
If you want to have energy to exercise (and play) than you need a source of fuel!
Avoiding both carbs and fats would not leave much left to eat. A sustainable approach would be to limit sugars, saturated fats, and refined carbs substituting for with a Mediterranean diet of olive oil, fish, grains, fruit, nuts, and vegetables. Dr Unwin found his patients all showed improvements in glucose control, blood pressure, and cholesterol levels.
A pilot makes many constant small adjustments to land a plane based on feedback from many dashboard controls. If you are not losing weight it’s not your fault. Change your approach and monitor your body’s feedback until you do!
A list of low carb foods below that will keep you feeling full and fill you with energy:
- Meat: Beef, lamb, pork, chicken. Grass-fed is best.
- Fish: Salmon, trout, haddock, mackerel. Wild-caught fish is best.
- Eggs: Omega-3 enriched or pastured eggs are best.
- Vegetables: Spinach, broccoli, cauliflower, carrots.
- Fruits: Apples, oranges, pears, blueberries, strawberries.
- Nuts and Seeds: Almonds, walnuts, sunflower seeds, etc.
- High-Fat Dairy: Cheese, butter, heavy cream, yogurt.
- Fats and Oils: Coconut oil, butter, lard, olive oil, hemp oil, and cod fish liver oil.
The journey to great health is also a journey of discovery about you. Make sure you work with your doctor, read daily health articles, and change your approach until you find what works for you and your lifestyle. People find success every day so will you.