Today’s society has taught us the foundational habits that put us on the fast-track to obesity, chronic illness, disease and a shortened lifespan. One of the most dangerous habits practiced by nearly everyone you know and very likely you too, is poor nutrition. Ouch! But it’s true… Read on!
Our culture has fostered in each of us eating habits that has made us a society of heavy carb-consumers, carb-burners, carb-cravers and fat storers! And it’s these habits that have set the stage for many of the devastating plagues of the day – namely diabetes, heart disease, cancer and as a result, a shorter life.
So what does this have to do with burning fat and becoming a fat burning machine?
Everything! Yes, how we eat has literally programmed our bodies to crave fast fuel carbohydrates as our predominant fuel source and subsequently for many, to store fat on our bodies at an alarming rate. And we hate it because it makes us look and feel crappy. Possibly the most upsetting reality is that many of the ‘experts’ have literally taught us it’s the right way to eat to be healthy. Well, not if you look at the science. In fact, research has shown countries who consume the highest percentage of fat, particularly saturated fat have been shown to have the lowest risk of heart disease! It’s the exact opposite of what we’ve been taught.
Truth be told, it’s very simple — you burn what you eat. If you keep eating sugar (carbohydrate) you’re going to burn sugar and sadly you’ll store the excess as – you guessed it! FAT! But if you consume more fat, much more fat – particularly healthy fats, you’re going to teach your body to preferentially burn fat as it’s primary fuel. And it’s not just the fat you ate at dinner, but also that unwanted body fat will start to burn away too. If there was a secret to this then that’s it. If you want to burn fat, you have to eat fat. Eating fat does not make you fat, in fact, it’s quite the opposite. Eating fat makes you an efficient fat burner. It can actually make you leaner. Not only that, healthy fats are crucial for many body processes not the least of which is your brain function. In fact, your brain cannot function properly without fat.
All the while, many nutrition ‘experts’ still tell us to eat a low fat diet to stay lean and avoid cardiovascular disease and outright heart attacks. Unfortunately the science just doesn’t support that. Not only that, but observation and experience doesn’t support that either. After decades of avoiding fat we’re more overweight, even obese than ever before in history and cardiovascular disease is still the number one killer with the incidence going up, not down. What we’re doing is not working.
The next logical question would then be, ‘What kind of healthy fats should I be eating?’
Some of the best sources of healthy fat are avocados and avocado oil, coconut oil, olive oil (but olive oil not heated to boil or smoke point), butter from grass fed (pastured) cows, MCT oil and organic pastured egg yolks are a great place to start. Healthy omega 3 fat sources (that are essential for optimal brain health) would be flax seeds and flax seed oil, and fish oils, particularly sardines, anchovies, salmon or krill oil. Fats to avoid would be the trans fats in margarine, vegetable shortening, and partially hydrogenated vegetable oils. Avoid these like the plague. Run, hide and be very afraid! They’re dangerous to your health. If you’re going to be consuming more fat, eating the right kind of right fat is key.
So now we know which fats to choose, the next question is how much fat do we need.
Although the simple answer is more, the latest science recommends that healthy fats should comprise anywhere from 50 to 85 percent of your overall energy intake. That is easily 2-4 times what that we’ve been told to eat! So definitely more. However, remember that fat is higher in calories but small in terms of volume so when you look at how much space it takes up on your plate, the largest portion should still be vegetables.
At the same time, it’s a good idea to cut back on those unhealthy carbohydrates – namely bread, pasta, cereal and baked goods, not just the obvious — cookies, chips, bagels, and french fries, sugar and sweets – the blatant no-no’s. Also avoid processed or added fructose, particularly high-fructose corn syrup which is staple in nearly every soft drink out there today. Do your body a favour — Read labels!
But remember, everybody is different and unique in their exact needs. While making the move to a diet that is higher in healthy fat, proportionately lower in carbohydrates and moderate in protein will make huge health strides for the vast majority of people, our specific needs are individual so it’s important to know there’s not an exact ratio that’s perfect for everyone. Getting to know how your body runs best can be measured with various tests, but also by how you perform and feel.
So if you’re like nearly everyone out there today that wants to become that fat burning machine to shed that excess body fat and body weight, while at the same time significantly lower your risk for conditions like diabetes, heart disease and cancer, you’ll want to strongly consider upping your intake of healthy fats and and proportionately cutting back those unhealthy carbs. It truly can be the formula for you becoming a fat-burning machine, a you that is efficiently losing weight, feeling great and living a longer, healthier life.
Blog by Guest Author:
Dr. Mark Foullong has prided himself for over 20 years in delivering the highest quality of health care to Orangeville and surrounding areas. Dr. Mark graduated with honours from Canadian Memorial Chiropractic with a 4-year Doctor of Chiropractic (D.C.) degree. Prior to that, his studies were in Honours Biochemistry at McMaster University in Hamilton, Ontario. Because of his passion in helping families maximize their health and well being and also his love of children, he further completed 1 year of specialized training in Paediatrics granting him Fellowship status from the International Chiropractic Paediatrics Association (F.I.C.P.A.). He does what he loves and loves what he does.
Dr. Mark has been in private practice in Orangeville since 1995. He has built, and now alongside Dr. Trevor Middleton and Dr. Jess Willox, run the largest Chiropractic practice in Dufferin County. Dr. Mark and his team constantly strive to be the best they can for their patients and to stay on the cutting edge of the latest technology and information in health delivery. As such, the team is involved with regular continuing education and training. They travel thousands of miles and spending hundreds of hours every year to remain the health leaders in their community and their profession.
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