Five Shocking Facts on Fats to Transform
You from Flab to Fab
By Dr. Leslie Van Romer
the word fat is a three-letter word, it has the
connotation of a “four-letter” word. Fat has the power to
sting, sadden, madden, irritate, frustrate, incite, shame, and scar.
It’s a word we’d rather not read, talk, or hear about ever again,
and especially not see. But it remains ever-present and heavy in our
minds and lives, and for obvious reasons.
counter-intuitive as it may seem, fat is a good thing. We
need it – just please, not so much of it. Contrary to the American
mentality, “more is better,” more fat is not better. In fact,
whether it comes from a cow, a fish, a vegetable, a seed, or an
olive, too much fat adds fat to our fat. Worse than that, fat is
deadly. It pulls the trigger on our biggest health killers: heart
disease, cancers, diabetes, stroke, and atherosclerosis.
fat problems? Strip away the emotions trapped in the layers, make an
honest, clear-headed assessment of what you’re putting into your
body, and then do something about it – that’s the hard part. It’s
time to face your demon. Start by knowing these five fat facts on
Where should almost all the fats you need come from? Beef,
chicken, turkey, cheese, fish, vegetable oils, olive oil, or whole
plant foods? This may shock you right into that next pants size
down, but fats don’t “come from” anywhere – your body makes them! No
kidding. While you are agonizing over the good fat/bad fat debate,
fueled by the “fat” industries and our own ignorance, your smart
body is making almost all the fat you need from the carbohydrates
does this mean to you? It means you need to eat very little fat, and
especially not added oils and high fat foods. In fact, if you
eat a variety of whole plant foods every day, you don’t need to
think about fat at all – your body thinks for you.
What’s the worst fat? Of all the fats, what’s the worst kind of
fat of all? Butter fat, margarine fat, oil fat, beef fat, plant fat,
saturated fat, hydrogenated fat, or trans fat? Bar none, the worst
kind of fat is too much fat – made by too many consumed calories.
bottom line that affects your bottom’s line is this: your body
doesn’t care where excess calories come from. If you overload and
tip the calorie-intake, your body efficiently turns extra calories
into fat and dumps fat into storage – your fat cells. When your fat
cells get too fat, your clever body will simply make more fat cells
to accommodate the influx of more fat.
what we all want – more fat cells! These cells do get skinnier with
weight loss, but they never disappear! Once you make a fat
cell, that cell is embedded in your hip, thigh, tummy, butt, arm,
breast, or chin for life – always ready for that instant refill upon
demand. Remember, fat goes from your lips to your hips, so get a
grip. Stop eating when your brain tells you to – before your
stuffed stomach begs for mercy!
But isn’t olive oil a good fat? If you listen to the creed of
the day, you would think so, but let’s use simple logic. If your
body makes almost all the fats it needs, then it serves no purpose
to add more fat to your ready-made fat, especially a highly
concentrated, refined fat that comes without any nutrition. Added
oils, including olive oil, offer you one thing only: calories, and
those calories come with a fat price tag – more fat. It just so
happens that between 14 and 17 percent of olive oil is saturated
fat. How can extra calories, and some from saturated fat, possibly
be good for you?
But what about essential fats that you must get from outside
sources? There are only two essential fatty acids (essential
means your body can’t make them) – linoleic and alpha-linoleic
acids, which your body needs in very small quantities.
fatty acid is an omega-6 fat, a familiar buzz word, and alpha-linoleic
is an omega-3 fat. Let’s skip the omega details here. Suffice to say
that whether a fat is called saturated, polyunsaturated,
monounsaturated, omega-6, omega-3, or Queen Olive, if you add too
much fat to already-made fat, no matter who tells you what, that fat
is a bad fat and shows up on you – right where you don’t want it.
of trying to remember all the pet names for fats and what they mean,
it’s a lot easier to remember the best sources for those two
essential fatty acids that you need: whole plant foods, not from
concentrated oils or fish and other animal fats.
whole, plant foods richest in linoleic acids are sunflower, pumpkin,
and sesame seeds, walnuts, butternuts, soybeans, and corn. Alpha-linoleic
acids are sourced by dark, green-leafy vegetables, broccoli, ground
flax seeds, soybeans, walnuts, and butternuts. However, if you eat a
varied diet of mostly whole, fresh fruits and vegetables, along with
whole grains, beans, and a significantly lesser amount of raw nuts
and seeds, you can get plenty of essential good fats without
consciously having to choose special foods high in those particular
fats. And lose weight besides.
McDougall, M.D., author of several books, including “The McDougall
Plan – 12 Days to Dynamic Health,” says, a plant-based diet provides
all the essential fats we need. George Eisman, registered dietician,
author of “The Most Noble Diet” and “Diet Against Cancer,”
tells us that a diet rich in just whole fruits and vegetables offers
an average of 5 percent calories from essential fatty acids, more
than the 3 percent the government recommends.
How can plants possibly provide enough fat? Again, your body
makes almost all the fats it needs, without thinking about how much
fat is in plant foods. But to satisfy curiosity, let’s take a peek
at the fat numbers. They speak volumes louder than hearsay and big
Oranges contain 2 percent fat, apples 4 percent, bananas 4 percent,
berries 10 percent, brown rice 7 percent, almonds 74 percent, kidney
beans 3 percent, broccoli 9 percent, and Romaine lettuce 10 percent
- yes, even lettuce has fat! On the wrong side of the fat tracks are
salmon with 48 percent fat, beef 67 percent, chicken 48 percent,
cheddar cheese 73 percent, eggs 62 percent, and 2 percent milk 35
percent fat. Way too much fat and saturated fat at that – the kind
that clogs arteries and sets the unpleasant stage for killer
diseases, not to mention adding layers to our layers.
fill up on nature’s best-for-you foods – whole plant foods, with the
emphasis on fresh, fruits and vegetables – you can cut the internal
and external chatter about which foods provide which fats and all
the other nutrients, micronutrients, fiber and enzymes. Nature has
done that higher nutrient math for you!
comes to fats, the only thing you have to remember is: “Extra cals
are not your pals.” Your weight warriors and health heroes are
whole, fresh fruits and vegetables, as well as whole grains,
legumes, sprouts, and raw, unsalted nuts and seeds.
Read other articles and learn more about
Dr. Leslie Van
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