DOES EATING FAT MAKE ME FAT?

DOES EATING FAT MAKE ME FAT?

DESSERTSDoes eating fat makes me fat?

For the past few decades, there has been an outpour in misleading information that eating fat will make you fat and that you should follow a low-fat diet to lose weight. In fact, in 1977 the United States government made its very first dietary recommendation to “eat less fat and cholesterol, and more carbohydrates.” Thus, the dawn of low-fat foods spread throughout the country like wildfire, and the obesity rate in America skyrocketed. The recommendation was a big fat fail. Since then, research has proven that avoiding fat is non-sense. It just so turns out that the amount of calories from fat is irrelevant and replacing fat with refined carbs and sugar is far worse.

And…. Here’s why eating fat actually helps you lose weight…

 

  1. EATING FAT HELPS YOU EAT LESS

Fat is satiating, which means you become satisfied from eating it pretty quickly. The body detects fat consumption and signals are sent to the brain, suppressing appetite, and the stomach starts to empty more slowly, leaving you feeling full longer. On the other hand, when you eat low-fat foods, your brain isn’t being signaled that enough fat (energy) stores are coming in, which makes you want to eat more and digest the food quickly. So although the foods may be low-fat or reduced-fat, more calories are consumed and fat is stored in the body. In addition, most low-fat foods are packed with sugar.

  1. EATING FAT BOOSTS YOUR METABOLISM

Getting enough fat in your diet conditions your body to burn fat. When you eat a low-fat diet, your body produces low levels of a fat-burning hormone called adiponectin. Increasing adiponectin levels is important when you want to lose weight because it increases the rate in which fats are broken down, curbs appetite, increases muscle efficiency, and increases insulin sensitivity.

  1. EATING FAT HELPS YOU EAT LESS CARBS

Displacing carbs with fat helps with weight loss because of the effect on insulin. Insulin is a hormone that is released by your pancreas in proportion to the amount of carbs you eat. The more carbs you eat, the more insulin is released. But the more insulin released, the more weight gain. Keeping insulin levels low helps you lose weight. Fat in the diet helps keep insulin levels low and allows your body to use fat as energy.

It’s true! Fats are good for you and they can help you lose weight. But keep in mind that not all fatty foods are created equal. Fat from pizza, French fries, and potato chips are not going to have the same health benefits and will just make you gain weight. Here’s a list of healthy fatty foods that will help slim you down:

 

Carissa Alinat ARNP

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Top Fatty Foods For A Slim Waist:

  • Almond Butter
  • Avocado
  • Coconut
  • Dark Chocolate (70% cacoa or higher)
  • Grass-fed beef
  • Extra virgin olive oil
  • Wild salmon

 

Love and Health,

Carissa

 

New to this blog? Start here.

You’ll learn exactly how to eat and exercise to get slim, lean, healthy, and confident in your own body. Without sacrificing time, money, or the foods you love.

This website is about learning how to make the right, easy changes in your lifestyle that result in the greatest results.

Thousands of others have already changed their lives by following the simple, effective principles taught on this site, and you can too.

GLUTEN FREE PUMPKIN MUFFINS!

GLUTEN FREE PUMPKIN MUFFINS!

Gluten-FreeI’m excited about these gluten free muffins!

I am so glad that Fall is on its way. Mostly because I love pumpkin. Yes, I AM one of those crazy-obsessed pumpkin fans who puts it in her smoothies, soups, lattes, muffins, breads… I even buy pumpkin scented body soap. So Pumpkin Gluten Free Muffins seem like the right thing to do.

Yesterday, I was in the mood for all things pumpkin when I realized I had a can of pumpkin puree in my pantry. A little gluten-free flour, some eggs, etc., and VOILA! A yummy, healthy treat. Plus, my kids love to help me. And yes, I am a mom who lets them lick the spoon even though it has (GASP!) raw eggs in the batter! Don’t try this at home. But seriously, the kids loved these pumpkin gluten free muffins and I will share the recipe with you.

 

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Servings: Makes 16 gluten free muffins
Prep Time: 10 Minutes
Cook Time: 20 Minutes
Total Time: 30 Minutes

Ingredients:
1 cup Bob’s Red Mill Hearty Whole Grain Bread Mix (or equivalent)
1 cup Bob’s Red Mill Whole Grain Oat Flour (or equivalent)
1/2 teaspoon salt
1/2 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon ground cloves
1 teaspoon cinnamon
1 teaspoon ground nutmeg
2 cups turbinado sugar
1-1/2 sticks (3/4 cup) unsalted butter, softened
2 large eggs
1 15-ounce can 100% pure pumpkin (I use Libby’s)
Chocolate chips for tops (optional)

Instructions:
Preheat oven to 325 degrees. Line muffin pans with muffin liners.
In large bowl of an electric mixer, at medium speed, mix all ingredients together. The mixture might look grainy at this point — that’s ok.
Divide batter evenly into muffin liners and bake for 20-30 minutes (20 if you have convection), or until cake tester inserted in center comes out clean. Let the gluten free muffins cool in pan about 10 minutes.

Bon Appetit!

Carissa

 

New to this blog? Start here.

You’ll learn exactly how to eat and exercise to get slim, lean, healthy, and confident in your own body. Without sacrificing time, money, or the foods you love.

This website is about learning how to make the right, easy changes in your lifestyle that result in the greatest results.

Thousands of others have already changed their lives by following the simple, effective principles taught on this site, and you can too.

SHOULD I USE FRUCTOSE AS A SWEETENER?

SHOULD I USE FRUCTOSE AS A SWEETENER?

Fructose

Have you heard about fructose as a sweetener substitute?

Now, I am not talking about high-fructose corn syrup. That is definitely something to steer clear of. The fructose I am talking about is pure crystalline fructose. Looks and tastes like sugar. It’s found naturally in fruits, honey, and vegetables, but has been used as a sweetener substitute for years. And guess what? It doesn’t spike your blood sugar levels like table sugar does, which helps diabetics and may help those trying to lose weight. In fact, the glycemic load per gram of fructose is only 19, compared to a whopping 65 for table sugar. So, why don’t we see it being used in weight loss recipes and why does it seem like such a secret?

The problem is partly due to the confusion between high-fructose corn syrup and just plain fructose. As you may know, high-fructose corn syrup has a pretty bad reputation, and maybe rightly so. It has even been suggested that high-fructose corn syrup has greatly contributed to the obesity epidemic in the United States. It’s easy to confuse the two and it seems that people just want to steer clear of anything with the word “fructose” in it. However, fructose and high-fructose corn syrup are not the same and many people don’t know that.

 

Carissa Alinat ARNP

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Why is high-fructose corn syrup so “bad?”

Because it is a mixture of fructose and glucose, which causes blood sugar spikes, which can lead to weight gain, diabetes, and other problems.

Why doesn’t pure fructose have the same effect on blood sugar as high-fructose corn syrup?

The answer may be that fructose is directly absorbed in the intestinal tract and then sent to the liver, whereas other forms of sugar such as sucrose, must be broken down first. When sucrose comes in contact with the lining of the small intestine, an enzyme called sucrase breaks it down into both glucose and fructose, which are then absorbed and sent to the liver. Since fructose is transported to the liver, it is not regulated by insulin. Too much glucose floating around in the blood, on the other hand, produces an insulin response.

Are there any cons to using fructose as a sweetener substitute?

Well, if you’re consuming it for nutrition purposes, there is no benefit since it cannot be used for energy by your body’s cells. Also, in high amounts, it can have toxic effects on the liver. However, around 50 grams of fructose per day is okay for most healthy people. But it’s not for everyone. If you have gout, you should probably avoid it as it may increase uric acid levels.

So, although it may be a good alternative to other sweetener substitutes, it should be used in small amounts.

Love and Health,

Carissa xoxo

 

References

EFSA Panel on Dietetic Products, Nutrition and Allergies (2011). Scientific opinion on the substantiation of health claims related to fructose and reduction of post-prandial glycaemic responses pursuant to Article 13(1) of Regulation (EC) No 1924/2006. EFSA Journal, 9(6), 2223.

Livesey, G., & Taylor, R. (2008). Fructose consumption and consequences for glycation, plasma triacylglycerol, and body weight: meta-analyses and meta-regression models of intervention studies. The American Journal of Clinical Nutrition, 88(5), 1419-1437.

UK Scientific Advisory Committee on Nutrition, Public Health England, TSO, Williams Lea, Norwich, UK. 2015. Carbohydrates and Health. Accessed on August 8, 2016 from https://www.gov.uk/government/uploads/system/uploads/attachment_data/file/445503/SACN_Carbohydrates_and_Health.pdf

 

 

 

 

New to this blog? Start here.

You’ll learn exactly how to eat and exercise to get slim, lean, healthy, and confident in your own body. Without sacrificing time, money, or the foods you love.

This website is about learning how to make the right, easy changes in your lifestyle that result in the greatest results.

Thousands of others have already changed their lives by following the simple, effective principles taught on this site, and you can too.

WHAT HAPPENED WHEN I WENT PALEO

WHAT HAPPENED WHEN I WENT PALEO

What happened when I went

 

Should I go paleo?

It seems like everyone is on some kind of fad diet. Sure, I have tried some things out in the past, trying to lose a few pounds, but as I grew older and wiser I learned that fad diets just don’t work. But then I heard about Paleo. Another “fad” diet? Or not? I wanted to find out just what all the hoot was about, so for the first time in my life, I dedicated 2 weeks in my calendar to going Paleo. I figured that during those two weeks, I would have enough time to “feel” any changes in my body but not long enough to go completely crazy without my beloved non-Paleo foods. So, I cut out all grains, dairy, sugar, beans, alcohol, processed food products, etc. This is what happened:

Two Days of Grumpy

For the first two days after going Paleo, I had big cravings and I was tired. Honestly, it was hard to resist temptations. However, I was strong enough to stick to my guns and not cave in. After those two days, the cravings subsided and I felt better. I wasn’t staring at in my fridge at all the foods I had previously felt like I was missing out on. My palate changed and my tummy was happy. Science says that you have the same taste receptors in your intestinal lining as on your tongue. When you are used to eating a lot of sugar, your intestinal tract starts to “crave” sweet foods. Take those away and you have a grumpy gut. Luckily, your gut changes with diet changes and the cravings go away.

Lost Weight FAST

Wow. This really surprised me. There was one point when I was losing a pound a day, after about the first week. I think my body went into a ketogenic state and the fat started to melt off. I was working out, mind you, but I wasn’t working out more than I was before going Paleo and my weight had been stable.

 

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Tummy Went Bye-Bye

My belly shrank. Normally, I feel bloated from time to time, mostly because of extra carbs I eat. By cutting grains, dairy, etc., my tummy went flat. I was feeling and looking good! I even went jogging in a sports bra with no tank top over it (which I never did before!)

Energy Boost

After the first two days, I felt more energetic. I slept better and I just felt really good inside, which motivated me. I went on a cleaning spree and reorganized all my closets, painted walls, installed updated light fixtures… My husband started to give me weird looks…

Regularity

I am going to be open with you, maybe a little too open, but my bathroom habits became, ummmm…. Regular. You see, when you go Paleo, the gut flora in your intestines changes (in a good way!). So your bowel habits may change. Mine became more regular and I felt cleansed.

After two weeks, I felt like a new person. And, it wasn’t hard at all. Instead of all the sugar-laced junk I was eating before, I indulged in bacon and beef jerky. I still had my chocolate (dark chocolate of course!). It did take a little planning for meals. I packed my lunches for work because I knew that would be a time when I most likely would end up at the food truck outside of work and God knows that they usually whip up some awful things that are sure to make your body puff.

I hope you give Paleo a try and see for yourself!

Love and Health,

Carissa XOXO

 

 

 

 

New to this blog? Start here.

You’ll learn exactly how to eat and exercise to get slim, lean, healthy, and confident in your own body. Without sacrificing time, money, or the foods you love.

This website is about learning how to make the right, easy changes in your lifestyle that result in the greatest results.

Thousands of others have already changed their lives by following the simple, effective principles taught on this site, and you can too.

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