Best Diet For Weight Loss

Best diet for weight loss

People are always looking for the best diet for weight loss. But which diets really works? Furthermore, how do you know which diet is best for you?

Society for years have been telling us to avoid fat. In the 1980’s, there was the craze of the low-fat diet. It seemed as if everything in the supermarket was low fat. However, during that same time obesity rates soared in North America.

Then the ‘get moving’ movement came along…..get out and exercise! Excellent advice of course, but then why 20-30 years later are we as a society more overweight than ever? 

Well, think of what manufacturers have to do to their product when they take the fat out? They add SUGAR!  In fact, sugar is everywhere including foods deemed healthy, even milk!

But “Isn’t Sugar Just Calories, Not Fat?”

We’ve all been told about the calories in/calories out formula.  So theoretically, “if I eat and then exercise, I won’t get fat”.

Well, that isn’t completely true. There are a lot of well-researched articles out there that explain this in depth, but the simple bottom line is that sugar is making us fat.

excess sugar

Why All The Hype About Sugar?

Sugar is glucose. Our blood cannot have an excess of glucose. This is why we have a hormone called insulin that regulates it. Insulin is crucial as it allows the cells in our muscles, fat and liver to absorb glucose that is in the blood. The glucose serves as energy to these cells. Our bodies are smart. The cells take only what they can use and nothing more.

What Happens When Our Cells Have What They Need, But There Is Excess Glucose In Our Blood?

For the sake of our health, insulin will take care of that! Insulin will convert it into fat, which appears on our tummy, thighs, arms..…all the places we’re trying to ‘burn it off’!

Our fat cells will always take more. They are never satisfied unlike the other cells which only take what they need.

So, our excess glucose is now FAT but sugar isn’t the only culprit.

Eating more protein than your body needs also converts to glucose. In addition foods high in carbohydrates act as a sugar in your body! Rice, pasta, potatoes, breads….all are glucose in your blood stream that insulin must deal with.

But our cells need energy! That is where FAT comes in. Our cells are designed to obtain energy from fat and our brain needs fat to function properly.

healthy fats

Not All Fat Is Bad Fat

Now, we’re not talking about harmful trans-fats. Rather the mono/poly-unsaturated ‘good’ fats that come from vegetables and plants. Think avocados, nuts, salmon and coconut oil.

Also, some saturated fats in moderation are necessary, despite even what national health guidelines may tell us. Saturated fat and cholesterol are essential to brain health and are not to be avoided! Not only are these fats essential to our body but they are low on the glycemic index which keeps your insulin low.

All About The Essentials

When you think about it, we have ‘essential’ proteins, fats and amino acids. “But have you ever heard of an ‘essential carbohydrate’?”

By consuming fat you’re keeping your blood sugar low and are more likely to feel satisfied. Therefore you’re less likely to get ‘hangry’ and make poor food choices. This is because with insulin low and blood sugars stable, your brain will make appropriate choices and you will feel fuller longer.

Fat has all sorts of other great health benefits. So don’t fear the fat! In fact, eat more fat, eat less carbohydrate foods and sugars. Your brain will thank you; not to mention you will have greater energy that is sustained throughout the day.

low carb high fat

My Own Testimonial On The Best Diet For Weight Loss

I started a high-fat, low carb way of eating in the summer of 2015. Within a few weeks I was eating less food in general. Not consuming the copious amounts of food that our society seems to believe we need. Due to reducing sugar-laden foods, my taste buds became more sensitive to pure natural tastes which made meals more enjoyable.

My digestive system is now happier. My brain fog, gone. I lost 40 pounds by spring and have kept it off. Also, when I get hungry, I’m not ‘hangry’ and can prepare wholesome foods for my family. The research I’ve done on fat has proven this to be the best diet for weight loss and has been well worth it. You too may reap the benefits. So fear not the fat!

Become a Fat-Burning Machine

Become a Fat-Burning Machine

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 FoullongDr. 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.

Find Dr. Mark Foullong at: 

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