Five Biggest Fat Loss Lies, Part 2 – A Fat Free Diet Will Guarantee Fat Loss
As promised here is part 2 of the 5 part article series I put together along with fitness experts Anthony Alayon, CFT and Cecile Bayeul, RN. For part 1 click on the link below:
Here is the second installment of the Five Biggest Fat Loss Lies article series:
Fat Loss Lie #2 – A Fat Free Diet Will Guarantee Fat Loss
The TRUTH: Are fats the reason why people in America are overweight? Arguably the most discussed topic when it comes to dieting and weight loss is the intake of fats. Anytime the word fats are mentioned, people automatically think that they are bad for you and must be avoided at all times in order to achieve weight loss and increase your levels of fitness. The truth is that not all fats are evil and the body needs the right fats in order to not only lose fat but also have optimal health! As a matter of fact, if you eliminate all fats from your diet, not only your hormonal production will take a dive and you will have low energy and even difficulty thinking, but this diet will prevent you from losing fat since it puts your body in an emergency state that makes it preserve fat as opposed to burning it!
With that said, let’s debunk some common myths about fats, and then we will cover which ones are the fats to consume and the ones to avoid like a plague.
Myths about Fats Debunked!
Fats Myth # 1: All Fats Are Bad For You
Many people think that no matter what type of fat you eat, it can cause you to gain weight and increase the chances of having health problems. The truth is that not all fats are bad for you and some fats have numerous health benefits such as helping you to decrease body fat, have higher energy levels, better joint health, better brain function, immunity, etc. Fact is that the right fats are ESSENTIAL TO LIFE!
Fats Myth # 2: If You Eat Fat, You Will Gain Fat
This has been the stereotype given to fats for many years now. People always seem to look at nutrition labels and will stay away from anything that has a high fat content. The truth is that if you eat the right fats, you will find yourself losing weight and decreasing body fat if you are following the right type of diet.
Fats Myth # 3: Eating Fats Will Increase the Risk of Bad Health
This is without a doubt true if you are eating the wrong kinds of fats. An over consumption of saturated fats will cause you to gain weight and increase the risk of having health problems in the future, but other fats that we will discuss a a little later in this section will better your health!
Fats Myth # 4: All Fats Are the Same
As we have mentioned briefly in the above statements, not all fats are the same. People often stereotype fats this way and are robbing themselves of several health benefits. We all used to be victims of this myth at one point or the other until we discovered the truth about fats.
Fat Myth #5: In Order to Decrease Body Fat You Must Stay Away From Fats
This is arguable the biggest mistake made by people who are attempting to lose fat other than the fact that they think less food isalways better. I have heard a countless number of times how people say they will not eat this food or will not eat at all as there are too many grams of fat in a particular food. They may be right if the fats they are talking about are saturated (or worst, man made; such as trans fats). However, as long as the fats you consume are the right ones, such as mono and polyunsaturated fats, and as long as you are not over consuming them (more about in a minute), you will experience many benefits that can enable you to live a healthier lifestyle and lose fat fast while keeping muscle!
Different Kinds of Fat
Indeed, there are two kinds of fats:
1) Bad fats like saturated fats that are high in cholesterol and partially hydrogenated oils.
2) And the good fats like fish oils which are high in the omega 3, 6, and 9.
Your body needs all of these good fats in order to function properly. For example, they are used for proper brain function, for better thinking ability, proper functioning of the heart, joint health, and they even play a huge role in our production of necessary hormones (including the muscle building/fat loss ones like testosterone and growth hormone).
Without the good fats, the body simply does not work properly, fat loss stops and a variety of health problems can arise from not taking them.
How Much Fats Do You Need For Better Health and Fat Loss?
I like to add 2 teaspoons of extra virgin olive oil per meal in your vegetables.
Do not add oil to a meal if you are eating a fish like salmon which is rich in good fats.
If you do not like olive oil or salmon, eat your grilled meats and your natural vegetables but do not forget to add another source of good fats. What you can do in this case is to consume 15-20 grams of almonds, walnuts or cashews twice a day with any of your meals. You can also add 2 teaspoons of fish oils or flaxseed oil to your protein shakes.
I recommend that you try as hard as possible to get your good fats from these natural sources. If you have issues consuming your good fats from food, I definitely recommend an Essential Fatty Acids supplement like EFA Lean which contains a variety of good fats. I suggest a dose of 3 capsules in 2 of your fat free meals.
How Much Fats Do You Need On A Daily Basis?
For optimal fat loss and maximum energy and health you should consume between 20-30% of your daily total caloric intake in good fats. For a 2500 calorie diet that comes out to between 55-83 grams of good fats.
Note: the way it is calculated is by doing the following: (2500 x .20)/9 for 20% and (2500 x .30)/9 for the 30% number. Remember that each gram of fat equals 9 calories.
For a 1500 calorie diet that comes out to between 33-50 grams of good fats.
If you enjoyed this article click on the LIKE button and share it with your friends on Facebook! Also, if you are completely lost on how to go about getting your abs, I have created a new site along with Anthony and Cecile called The University of Abs. It is ALMOST done and this is the culmination of 2 years of work. We created this site as we felt that the biggest issues people have when it comes to fat loss and getting their abs is not only a complete lack of the right information, but also, a lack of support! With this site, our goal is to not only give you a plan on how to go from A to B but also be there PERSONALLY to provide you with the motivation that you need in order to achieve your goals, and to also connect you with other people who are in the same boat as you are so that you can all motivate each other. This low cost membership site provides:
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We will disclose more information as the site nears completion but suffice it to say those of you who are part of my newsletter will get a special invite with an incredibly reduced prize for a year’s membership on the site! I’ll keep you posted on the progress.