ASK LFA: Won’t eating high fat foods like nuts make it more difficult to lose weight?

ASK LFA: Most experts seem to all agree that nuts are very healthy, but they seem to have a lot of fat in them. Won’t eating high fat foods like nuts make it more difficult to lose weight?

Absolutely not. It’ refined sugar, processed and refined carbs, and processed junk foods that make you gain weight, not fat. You need to replace bad, stored fat with good fats like that from nuts (almonds and brazil!), seeds (chia!), and tree fruits (avocados, coconut, olive, durian!). In addition, vitamins A,D,E and K (found in a lot of green veggies) are fat soluble which means they NEED fats to be transported and assimilated throughout your body. Often times when you see foods that are low fat, they have removed some fat and replaced it with sugar, or worse, artificial sweeteners. Hormones are synthesized in the body from fat and cholesterol–you need good fat! Replacing the bad with the good is the first step!

Fat is not the enemy!

Fat is not the enemy! In a world full of grocery stores packed to the max with low-fat this and non-fat that, it’s easy to be confused. Don’t get me wrong, I’m not saying you can eat doughnuts and cook with Crisco. Quit that. What I am saying is that good fats are essential to body functions. Specifically, vitamins A, E, D and K are all fat-soluble, which means they are transported by fat cells and not water, like vitamin C and the B vitamins. So if you don’t have enough fats to do the transporting, you will not receive an adequate supply of these key nutrients.

I’ll quickly run down what the primary functions of each vitamin are:
Vitamin A: is principally responsible for vision functions. It is most commonly and naturally found in the form of beta-carotene. Beta-carotene causes the foods it is in to have an orange pigment. Your parents were right when they told you to eat your carrots to help you see… kind of. Another example of a beta-carotene rich food is a sweet potato. Deficiency in Vitamin A can result in night-blindness, dry skin and hair, and increased frequency for urinary, digestive and respiratory infections.

Vitamin D: can be synthesized by the sun! Go outside! (without sunscreen, gasp!) It is necessary for calcium absorption by the body. You know you need calcium for bone and teeth health. It helps production of a variety of cells that fight disease and infection. It is as vital to the immune system as vitamin C. (People are more often sick in the winter-they are outside less then, too… connection?) Research is being done on cancer treatments using vitamin D.

Vitamin E: is usually in the form of tocopherols and is mainly an antioxidant. This means that it protects you from the free radicals from the bad fats you eat. In the same way it protects skin from ultra violet rays. It promotes DNA repair and is crucial in forming red blood cells. Signs of vitamin E deficiency in infants include poor physical and mental development and delayed growth. Deficiency symptoms include ruptured red blood cells, abnormal fat deposits, degenerative changes in muscles, and neurological disorders. It is also associated with pancreatic, gallbladder, liver, and celiac diseases characterized by poor nutrient absorption from the digestive tract.

Vitamin K: is required for blood coagulation and that is its most famous function. It is also used in the pathways for blood and tissues. Infants are at an increased risk for deficiency, but most people receive enough from their diets.

These vitamins can be stored in fat in the body for later use. Toxicity can occur from too much of these vitamins, but it is impossible to get too much vitamin D from the sun. Your body just won’t synthesize it–change it to a useable form. Most all toxicity cases are from supplementation of the vitamins, not from food. You will not get vitamin A toxicity from eating too many carrots.

So if you don’t have any fats to transport these essential nutrients, your health will suffer. In fact, your body may think it is starving if it can’t receive its key nutrients. It may then start to store everything! So by eating that low-fat cracker, besides ingesting bad oils, flour and preservatives, you are actually sabotaging your weight loss! Your body should not have to search for nutrients and the means to transport them from your diet. It is imperative to have fats in your diet.

Of course there are stipulations. Like I said, doughnuts won’t do. Bad fats are mostly what cause free radicals. At high temperatures vegetable and canola oils hydrogenate producing free radicals. Remember free radicals do damage on a cellular level. So as far as oils go, use coconut oil in cooking because it is stable at higher temperatures. Most of the hype on olive oil is correct, it just cannot physically be used at high temperatures because it smokes. Avocados are another fantastic source of good fats. Plenty of Omega-3s in those guys. Buy full-fat yogurt! It has to go through extra processes to remove the fat anyway.

Don’t starve your body, give it what it needs to run properly!

By: Ashley Dance

Body Adiposity Index

A new obesity scale has been proposed to measure body fat called the Body Adiposity Index, or BAI. The BAI relies on height and hip measurements, and might give a more flexible counterpart to BMI (Body mass index) which is a ratio of height and weight.

BMI is calculated by dividing weight in kilograms by height in meters squared. There can be some inaccuracies though with BMI since men and women with the same BMI can have varying levels of extra fat. Initial testing shows that using BAI instead has more accurate results across gender and different racial groups.

BAI is a complex ratio of hip circumference to height that can be calculated by doctors or nurses with a computer or calculator. Obesity has become rampant, with about 1 in 10 people worldwide considered to be obese, which is more than twice that of the number in 1980. And so, the fight on obesity continues, hopefully with one more tool in the belt to fight with.

Source: Reuters

1 Pound of Fat Vs. 1 Pound of Muscle

If your goal is to lose weight I think it is good to see what the difference is between muscle and fat. In the picture below you can see that 1 pound of body fat is much more bulky and gross than 1 pound of muscle. Losing this body fat will help prevent more fat in the future–and by converting some of the body fat to muscle you will burn fat just by resting.

Consuming good fats like those found in fish oil, flaxseed oil, coconut oil, grass-fed butter, and olive oil is good for you and your body needs healthy fats. Eating healthy fats is a way to ensure that not only are they easily digested, assimilated, and properly used, but it also helps the assimilation and absorption of nutrients, especially as many vitamins are fat soluble (vitamins A, D, E, K). These good fats will also help to usher out or replace bad fats that you have consumed and those which are stored in certain areas of your body.

As you burn and get rid of this stored fat you will start feeling better and you will also remove a lot of toxins which will ensure that you are less sick. In this process you will notice that your muscles are sore but that the soreness comes and goes–and before too long you will be pain free.

With this new found strength and lack of fat you will be slimmer with more energy plus you will look and feel so much better. When you start to see these results your state of mind changes and you will notice that it is easier to continue in your goals for whole health.

It all starts with the decision to become healthier–with the proper motivation you will achieve your goals with little chance of returning to the same weight–if you educate yourself in the process that it takes a lifestyle. Contact us to help you in developing a plan!