High Dietary Fat: The Answer To Better Health?

confused_woman_Trying to read through literature and discovering the best answers to nutritional health is like playing the game OPERATION blindfolded. There are many authorities with MANY studies validating their different nutritional recommendations. High protein diets were the craze in the 1970’s and again in the early part of 2000 and helped many people lose substantial weight. Natural bodybuilder, Alex Stewart, designed a high carbohydrate diet WITHOUT cardiovascular exercise to lose weight while maintaining healthy muscle tone. High fat diets like the Ketogenic diet have recently gained greater media coverage for their health and weight loss benefits. How is it possible all these eating styles produce the same end result for EVERY PERSON; improved health and successful weight loss? The answer is:

THEY CAN’T!

Each of us are unique. Think about it, we are all taught to write the exact same letters to create words and sentences, yet our HAND WRITING is very different. Our lifestyles create different nutritional needs and the outcomes are just as diverse. Attempting to fit our lives into pre-existing nutritional plans (for most people) will either fail outright or attain success for only short periods of time. This means (again, for most people) either immediate failure or long term failure.

Does this sound like what you’ve been through?

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There are benefits to a high fat diet. It can reduce inflammation, improve blood lab values reducing risks for heart disease, diabetes and stroke. It can help achieve weight loss, increase energy and improve brain function (reducing brain “fog.”)

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healthy-fats-1

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So where is the downside you ask? You have to eat the right sources of fat AND must exclude many carbohydrates from the diet. This is NOT A DIET you can “cheat on.” If you modify this diet style you can cause MAJOR HEALTH COMPLICATIONS! The following is a partial list of foods that MUST BE EXCLUDED (on a high fat diet): This list came from an article written on January 15, 2015 entitled, “Complete Keto Diet Food List: What to Eat and Avoid.”

Skim the following list so you can see the restrictions of a High Fat Diet.

1) All grains, even whole meal (wheat, rye, oats, corn, barley, millet, bulgur, sorghum, rice, amaranth, buckwheat, sprouted grains), quinoa and white potatoes. this includes all products made from grains (pasta, bread, pizza, cookies, crackers, etc.) sugar and sweets (table sugar, HFCS, agave syrup, ice creams, cakes, sweet puddings and sugary soft-drinks)

2) Factory-farmed pork and fish are high in inflammatory omega 6 fatty acids and farmed fish may contain PCBs, avoid fish high in mercury.

3) Processed foods containing carrageenan (e.g. almond milk products), MSG (e.g. in some whey protein products), sulphites (e.g. in dried fruits, gelatin), BPAs (they don’t have to be labeled!), wheat gluten

4) Artificial sweeteners (Splenda, Equal, sweeteners containing Aspartame, Acesulfame, Sucralose, Saccharin, etc.) – these may cause cravings and other issues

5) Refined fats / oils (e.g. sunflower, safflower, cottonseed, canola, soybean, grapeseed, corn oil), trans fats such as margarine.

6) “Low-fat”, “low-carb” and “zero-carb” products (Atkins products, diet soda and drinks, chewing gums and mints may be high in carbs or contain artificial additives, gluten, etc.)

7) Milk (only small amounts of raw, full-fat milk is allowed). It is quite high in carbs (4-5 grams of carbs per 100 ml). For coffee and tea, replace milk with cream in reasonable amounts. You may have a small amount of raw milk but be aware of the extra carbs.

8) Alcoholic, sweet drinks (beer, sweet wine, cocktails, etc.) – you can try my healthier versions of popular cocktails and drinks.

9) Tropical fruit (pineapple, mango, banana, papaya, etc.) and some high-carb fruit (tangerine, grapes, etc.) Also avoid fruit juices (yes, even 100% fresh juices!) – better to drink smoothies if any, but either way very limited. Juices are just like sugary water, but smoothies have fiber, which is at least more sating. This also includes dried fruit (dates, raisins, etc.) if eaten in large quantities.

10) Mainly for health reasons, avoid soy products apart from a few non-GMO fermented products which are known for their health benefits. Also avoid wheat gluten which may be used in low-carb foods. When you give up bread, you shouldn’t eat any part of it. Beware of BPA-lined cans. If possible, use naturally BPA-free packaging like glass jars or make my own ingredients such as ghee, ketchup, coconut milk or mayonnaise. BPA has been linked to many negative health effects such as impaired thyroid function and cancer. Other additives to avoid: carrageenan (e.g. almond milk products), MSG (e.g. in some whey protein products) and sulfites (e.g. in dried fruits, gelatin)

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Lost and Confused Signpost.

As you can see from this lengthy list, many people would have a difficult time remaining on a nutrition plan with this many restrictions for the rest of their lives. In my opinion, it makes more sense to design a program that takes into account our individual differences in tastes and food preferences to allow us to successfully achieve better health (including weight loss) while maintaining our own unique “HAND WRITING.”

A New Solution:

First, you must be willing to eat 3 or more complete meals per day. If you are not ready to make this commitment, the following plan will offer LITTLE VALUE. If you are ready, the following concept can help you achieve better health along with healthy weight loss at a financial cost of $0.00. I am NOT selling anything. I am offering a LIFELONG SOLUTION. The price you WILL PAY comes in the form of self discipline.

To keep this plan simple, I recommend taking 5 pieces of paper and placing one heading on each page. These headings include: (1) Healthy Protein Foods, (2) Healthy Carbohydrate Foods, (3) Healthy Fat Foods, (4) Healthy Dessert Foods  (5) Comfort Foods {including comfort dessert foods.} Go online and write down the best foods that cover each major heading. Make these lists long for variety.You may not be enchanted with some of these foods. WRITE THEM DOWN ANYWAY! (Don’t forget, I included a comfort food category for you. Remember, it’s all about BALANCE. When preparing or purchasing meals, choose foods from the first three headings for each meal. Vegetables must be included in at least 2 of the meals. The protein food(s) should take up approximately 1/3 of the plate (or slightly more.) The carbohydrate food(s) should be slightly larger than the protein amount (approximately 40% with 1/2 or more coming from vegetables and the remaining 1/2 from the other choice of carbohydrates on your list.) If you choose to make your carbohydrate 100% vegetables, this is perfectly fine. The remaining portion (approximately 25%) should come from sources of healthy fats. Each day you have the option to include a comfort food (IN ANY ONE MEAL) if truly desired. The size of this portion should not exceed 300 calories. You MUST, MUST,  MUST drink AT LEAST 10 (8oz.) glasses of water each day. If you can’t or are unwilling to drink this amount of plain water per day, you will unlikely succeed on ANY HEALTH OR WEIGHT LOSS PLAN LONG TERM! For some, this will be part of the discipline I mentioned earlier.

The benefit of this style of eating provides variety, daily choices you elect, NO FOOD RESTRICTIONS, good sources of healthy nutrition achieving healthier lab values and WEIGHT LOSS. It’s not a magic bullet; it does require discipline just like most things of value in life. This, unlike most diet plans, however, puts you in control. You become your own leader and gain greater confidence as you see REALISTIC benefits achieved through living this REALISTIC LIFESTYLE. Is this the best and fastest approach to better health and weight loss?

NO!

Is it one that can help you attain better health and weight loss for the REST OF YOUR LIFE?

YES!

I call this THE BALANCED NUTRITION PLAN. It takes into account our individual wants (our individual “HAND WRITING”) while TEACHING each of us how to satisfy our body’s needs. It is REALISTIC and ACHIEVABLE. The reason it works is because it includes a part of the emotional component those in the world of science often neglect. After checking with your doctor, why not become the next successful candidate to add your name to a long list of alumni that have found LONG TERM SUCCESS!

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DISCLAIMER: Please make certain before you consider implementing the suggestions in this article you discuss it with YOUR licensed health care provider. There are conditions that require specific alterations to the percentages of macro nutrients recommended. DO NOT begin this process without licensed health care approval.
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35 comments

  1. Yes and YUM! So many choices, how can one fail?!

    Liked by 1 person

    1. With you at the helm, failure isn’t an option! 🙂

      Liked by 1 person

      1. Warm fuzzies felt. Thank you!

        Liked by 1 person

  2. You have cheese pictured as a healthy fat, does that include cottage cheese?

    Liked by 2 people

    1. In general, I (personally) am not a fan of very much cheese in a diet. I am a fan of cottage cheese. It is part of my regular nutrition.

      Liked by 1 person

      1. Thank you!

        Liked by 2 people

        1. Always a pleasure.

          Like

  3. Howto$tuffYourPig · · Reply

    The only way I can eat a nutritious diet is if I do exactly as you suggested and keep it simple. I don’t have a lot of time to cook, so I pick a handful of healthy foods and eat them throughout the week. Homemade freezer meals work great. This week I am doing egg white veggie burritos in a flax seed wrap for breakfast, plain unsweetened Greek yogurt made with crushed almonds and frozen unsweetened berries for lunch, and wild salmon with brown rice and spinach for dinner. I am positive that this diet can be picked apart by many, but it’s what works for me. I’ve made peace with the fact that it doesn’t have to be perfect, especially since the only alternatives near my work is fast food. Another great post on how to simplify eating healthy!

    Liked by 5 people

    1. People can pick apart EVERY DIET. The food selections you listed have excellent nutritional benefits. They are balanced, easily prepared and most importantly, something you are comfortable at repeating on a regular basis. This is the formula for LONG TERM SUCCESS.

      Liked by 2 people

    2. This looks like a really great, healthy balanced diet!

      Liked by 2 people

      1. Finding methods to satisfy taste while fulfilling functional needs can be challenging. I figured the best person for the task is the individual placing food in their own mouth. Giving them a method that is reasonably easy and achievable with LONG TERM SUCCESS is something I know people are searching for. This is just one option to help people find a better path than they are currently following. Thank you for sharing your opinion about this approach.

        Liked by 1 person

  4. A lot of this makes a great deal of sense. Working with a nutritionist, I’ve made major changes to my food and have dropped almost 30 pounds in the process (not to forget cholesterol and glucose (A1C) droopping). I feel better, more alert. One of the big one was “healthy fats”. I now drink whole milk (cream on top – has to be mixed in every morning). Butter. Fat-on-top yogurt. All grass-fed. And not strict 3-meal-a-day either.
    It’s really nice to see confirmation from other choices, though the real proof has been in my health.

    Liked by 2 people

    1. Glad to see this plan has worked well for you. Since everyone is different, I strongly believe that nutrition plans need to be established based on INDIVIDUAL needs. We have to stop trying to fit people into diet regimens. Instead, build the nutrition regimen around the individual.

      Like

      1. this is why I started with a Nutritionist doctor instead of a “general physician”. I wanted something for me – and with the study she did up front – I think I got it. It sure has the results I’ve wanted.

        Liked by 2 people

        1. Your are very wise. The average person wouldn’t realize the correlation between life’s imbalances and the relation nutrition plays in correcting it. I hope you spread this message so others can gain the same benefit you have.

          Liked by 1 person

          1. doin my best.

            Liked by 1 person

  5. I know many people who are always chasing these fad diets. And they end up crashing and burning because they fail to learn to eat right. You have avocados in the diagram. Ieat it everyday. But I see you have coconuts. What are the health benefits from coconut?

    Liked by 2 people

    1. Multiple benefits from coconut and coconut oil. Based on the chemical composition (MCT- medium chain triglyceride) it offers a type of fat the helps reduce inflammation, improve cholesterol panels, offer anti bacterial, viral and fungal protection, improve metabolic function, protect against cognitive changes (dementia and seizure activity) and offer skin and hair benefits.

      Liked by 3 people

      1. Wait until I share this with my wife. Thanks for this info. Really appreciate it.

        Like

        1. I hope I’m not in trouble! 😀

          Liked by 1 person

          1. No, that is a good thing. Today we were searching for foods rich in Vitamin E and Biotin. For her hair, skin, and nails.

            Liked by 1 person

  6. It is an absolute minefield when you start to dissect it. Dieting is so fashion conscious yet cares not a jot for body type. It would be great if there were a machine that took a sample , analysed it and came back with your optimum dietary requirements to keep you fit and healthy.
    But there is not.
    So we have to cock about trying all the latest stuff out only to find after a year that the diet we did was actually more detrimental to our health than the actual weight lost was good for our health.
    I firmly believe that a healthy balanced diet (i.e a pie in each hand) is the only way to go. Eat whole foods, drink alcohol in moderation or not at all, take on plenty of fluids and get some exercise.
    Simple enough but even then I am not sure if it is the absolute answer because no doubt sooner or later some brain in a white coat will say that lifestyle was incorrect all along as well….

    Liked by 2 people

    1. This is why I created this post. It gives each of us a chance to choose the foods under the different macronutrients we elect to eat and then gives each of us a choice (based on what we feel) to combine them for each meal. It offers a portion control method in place of calorie counting (I am personally a calorie counter) and includes comfort foods to satisfy this need as well. It is an approach that will work IF a person is ready to change their current ways. Regardless of what the “white coats” say, the middle of the road provides a healthy option.

      Liked by 2 people

      1. Very true. I concur 😉 (mind you, what do I know!!!)

        Liked by 1 person

  7. I remember when “they” said soy was good for you (soy milk is delicious). It sounds as though “they” have changed their minds as of late though!

    I am still working through finding the best approach for myself because, like you said, it’s definitely not a “one size fits all.” Unfortunately, that means trial and error (and we all know how patient I am when I make errors!). I’m doing the best I can to be smart and mindful about what I’m eating and I am being easier on myself because I know that’s all I can do. It’s challenging when the research conflicts with each other and changes, but again, a lot of it is simply being sensible.

    Liked by 1 person

    1. I drink NON GMO soy milk. I probably have the equivalent of 16oz per week. This “all or nothing” mentality is more destructive than productive in most cases. Moderate eating styles are like index mutual funds. It provides a reasonably healthy option that provides what is needed while minimizing risks. Most people would be very satisfied with these results. The problem is, most people are not willing to commit their lives to this philosophy.

      Liked by 1 person

  8. Great article, Jonathan! We all need to stop focusing on low-fat foods and calorie counting. Need to opt for natural, unprocessed foods that take time to digest and deliver energy in a moderate way instead of in a big rush, the way processed carbs do. Healthy fats in moderation boosts satiety as well. Been teaching this for a while now, based on the myth that the calorie balanced approach enshrined in low-fat diets is completely ineffective. Keep spreading the word! 🙂

    Liked by 3 people

    1. I think to myself how off target we are when it comes to health. I think our initial focus needs to shift from “actions” (ex. eating, exercising, etc…) to “thoughts” (ex. “what am I willing to do to live the life I choose?” Once we answer our thoughts, we need to decide whether or not we are worth committing the time and effort to achieving these ideas. If we learn to be truthful to ourselves the answers become more realistic and acceptable.

      Liked by 2 people

      1. Yes, the thought piece is a bit important, isn’t it! I spend most of my time immersed in emotional issues with clients. It’s always the first step to wade through before we can even think about moving on to any other health improvements, or make any progress in getting the mind open and receptive to hearing health information, like you are promoting here. And virtually everyone has issues they need to work through first, truthfully, in order to move forward and hopefully implement lifestyle change for good. I know you are fully aware of this, I guess I’m rambling on about it because I’m so consumed by it all the time! Teaching stress relief, the importance of mindfulness, and mental agility are the focus of what I do now, and I have more work than I can keep up with. There is a great need for it out there for sure!

        Liked by 1 person

        1. Your words are important because readers will see (from the eyes of another professional) how important the mind is in real problem solving. Your work can be overwhelming based on the amount of energy required to work with low energy patients. You make sure you keep recharging those batteries of yours. We need people like you (big hearts with strong emotional compassion) to continue to spread this valuable message.

          Liked by 2 people

          1. You do the same! You are really making a difference here! I admire your professionalism and dedication. Thank you for your kind words.:)

            Liked by 2 people

  9. Love the simplicity of this plan…..thanks…I will go back to my list….since I have been moving and all that I haven’t been going to my food list….I will get them back out and put theme on the fridge once again…get back into the routine…thanks again for another great post….kat

    Liked by 1 person

    1. Life can be simpler if we choose. We have a tendency to make it more complicated and frustrating than necessary. Learning to recognize imbalance before it reaches a state of chaos makes a situation more manageable. Placing life on the “back burner” and hoping for miracles increases stress and reduces our quality of living. Repeating this same mistake over and over is a root issue that needs addressing. Recognizing and contending with this provides an opportunity for a better path in life.

      You are a great example of a person who has learned to simplify life and seem to be enjoying its wonderful benefits. We need more Kat’s in this world.

      Like

      1. thank you, it took several tries to get it right but now that I am here…I am here to stay….thanks….kat

        Liked by 1 person

  10. […] High Dietary Fat: The Answer To Better Health? […]

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