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How To Eat Fat and Lose Weight

Ryan | November 2nd, 2012

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Can fat be good for you? These days, more and more doctors and nutritionists are answering, “Yes.” For decades, the general consensus was that fats were the cause of many of the most common health ills in America, from obesity to heart disease to diabetes. However, recent studies increasingly show that as people eat less fat, the epidemic of health risks, including high cholesterol levels, continues to rise. In fact, many diet experts urge people to include certain fats in their daily meals (in moderation), because of the many health benefits.

How Do You Lose Weight? Ask a Physician

The expert physicians at The Center For Medical Weight Loss have long advocated inclusion of healthy, unsaturated fats, such as those found in many nuts, in their patients’ daily diet plans. A handful of nuts can be a great snack between meals: filling, healthy, and full of energy. The trained doctors at the Center craft a unique diet and exercise program for each individual, based on his or her medical history, lifestyle, and weight loss goals. The results have impressed researchers: The American Journal of Medicine published a study showing that the average patient at the Center loses 11.1% of total body weight in only 12 weeks. That means that if you enter the program weighing 250 pounds, in 12 weeks’ time you can expect to lose 28 pounds.  If you weight more at the start, you’ll lose more — and most likely, you’ll keep it off, as over 95% of the patients in the study maintained weight loss one year later.

Best Diet To Lose Weight May Include Fats

Fat is an essential nutrient, just like protein and carbohydrates, so cutting it completely out of your diet doesn’t really make intuitive sense. Fat provides the body with important vitamins such as A, D, E, K, and is an essential source of energy. Meanwhile, some studies have shown that eating a regular amount of the right fats can actually help people lower their cholesterol and risk of heart disease and diabetes. That’s because it’s not the total amount of fats consumed that counts, but the type of fats consumed.  So-called “good’ fats include:

  • Monounsaturated fatty acids: Contained in nuts, olive oil, canola oil, avocados, and poultry
  • Polyunsaturated fatty acids: Contained in fish such as salmon and mackerel, corn, and soybean oils

Both forms of unsaturated fats have been associated with a lower risk for heart disease and high cholesterol. The famous “omega 3 fatty acids” that you may have heard of, which are contained in some forms of fish, are a great example of healthy unsaturated fats.

More surprisingly, however, is that even saturated fats, such as are found in meat and dairy products such as cheese, milk, and butter, have not been found to substantially increase the risk of heart disease.

How To Lose Weight Fast … with Fat?

Can you really lose weight by eating nuts, olive oil, and dark chocolate (which contains healthy stearic acid)? It’s certainly possible — one advantage of fats is that despite having more calories per gram than protein or carbs, they also fill you up sooner, so that you eat less, and are less likely to snack on more later. Plus, some food products labeled as “reduced fat” or “low fat” may actually have more total calories, since fats are replaced by starch or sugars, which provide no health benefits whatsoever.

Ideally, unsaturated fats should make up between 18 and 28 percent of your daily diet. The doctors at The Center For Medical Weight Loss can help you incorporate unsaturated fats into your diet without going overboard or consuming too many total calories. Currently, the Center operates over 450 locations across the nation, and has produced thousands of successful weight loss stories. Introductory offers are available for first-time visitors at select centers. Enter your zip code above to see if there is one near you.