No Low Fat Diets

A low fat diet is not a sensible way to eat especially when it comes to better health. Low fat foods have been shown to actually rob you of essential fats and oils. Following a low or no fat approach is actually bad for your health making it harder to lose weight and keep yourself healthy. Unfortunately many organizations in the know, like the American Heart Association, still have outdated information on their website about fats, oils and cholesterol.

The History of Low Fat
In the early 1980's obesity and heart disease were on the rise (they still are). The original theory was to reduce total calories by cutting out all fats because fats have the highest calorie density (calories per amount) at 9 calories per gram as compared to 4 calories per gram for proteins and carbohydrates. Most nutritional authorities were substituting carbohydrates for fats, having us eat as much as 80% carbohydrates. This was the time when everybody in the country had a rice cake in their hands. All fats became the "bad guys" because they were incorrectly seen as the precursor to high cholesterol and heart disease.

Diets Gone Wrong
The first diet guru to get us off track was Nathan Pritiken. His program cut fat almost to zero and people did lose weight, their blood cholesterol did go down and they felt better temporarily. But in the long term, his followers were always hungry and their hair, nails and skin became dry due to a lack of essential fatty acids. His approach was a bad idea  because it was unsustainable in the long term and caused other health problems. Even today, many people still believe his teachings and follow his advice to the detriment of their own health.

A Better Way
One of the foremost authorities on fats and oils is Udo Erasmus, PhD. His information is cutting edge and his book, Fats That Heal Fats That Kill, is one of the best at explaining how to develop and maintain a healthy fat balance for optimum health. He clearly explains why not all fat is bad and why there is a need for essential fats to curb hunger, promote healthy skin, hair and nails and maintain proper hormone function. His book can help you better understand the health benefits of fats and oils in a balanced diet. Here are some of Udo Erasmus's "quick facts" taken from his book on the use of fats and oils:

1. You need a 2:1 ratio in your diet of essential fatty acids (EFAs). EFA's come from fats and oils and are major nutrients. One is (LNA) alpha-linolenic acid (Omega 3) and the other is (LA) linoleic acid  (Omega 6). Both are easily destroyed by light, air, and heat. This is why they become toxic when heated and should not be used for frying.
2. Good sources of Omega 3's are flaxseeds and green leafy vegetables. The Omega 3's are also found in high fat, cold water fish such as albacore tuna, sardines, Atlantic halibut and salmon, Coho, pink and king salmon, Pacific and Atlantic herring, Atlantic mackerel, and lake trout as well as oysters and other shellfish.
3. Good sources of Omega 6's are found in sesame and sunflower seeds and other seeds and nuts. Land animal meats and fish are sources of the Omega 6's. The fish listed above are preferred sources of omega 3's and omega 6's because they are the richest sources, and contain both with more omega 3's.
4. Almonds, hazelnuts and walnuts are highly nutritious snacks associated with longevity. To ensure an adequate intake of Omega 3's, good plant sources should be included in the daily diet including green leafy vegetables, seeds, whole grains, beans and nuts.
5. Extra virgin olive oil, while not damaged by processing, is a poor source of essential fats. When extra virgin olive oil is fried, it is extensively damaged.
   It should not be used for frying, but should be added to foods after they come off the heat.