Quit sugar, eat more fat, and become slimmer and healthier.
If you adapt to a sugar-free diet that contains far fewer carbohydrates than ‘normal’ diets that boost obesity today, you need to substitute sugars for something else. That ‘thing’ is healthy fats.
It may seem counter-intuitive to eat fats in order to prevent obesity and lose weight because it goes against dietary advice issued by health and government bodies. That advice is to make carbohydrates 50 percent of our diets and limit the amount of saturated fats we eat.
This advice is now being examined, and may be the ‘direct cause’ of the obesity epidemic.
Everywhere you go – in supermarkets, at new skills, in cafes and restaurants – we come across them: food and drink loaded with sugar. Chocolate bars are tempting; there are cans of sparkling drinks; cakes and buns are everywhere.
Even staple foods like bread, pasta, and potatoes include their sugar content. That’s because these foods are ‘complex’ carbohydrates, which break down easily to become monosaccharide sugar glucose in the blood. If you are not active, the body converts this high energy sugar into fatty tissue under the skin.
Also, because many of us eat ‘processed’ convenience foods, we are loaded with another monosaccharide sugar called fructose. This particular sugar is much worse than glucose for health because it is not used as energy. Instead, it goes directly to the liver where it is converted to dangerous ‘visceral’ fat around internal organs.
Worse, fructose is now understood to be as bad as too much alcohol is damaging the liver. The increase in liver damage among populations appears to be attributed to excessive intake of fructose. Fructose is added to processed foods for flavoring and other over-the-counter purposes.
In fact, in countries like the UK, net alcohol consumption has fallen over the last two decades – but liver damage is on the rise.
The good news is that with the ‘low carbohydrate, healthy fat’ diet we can now begin the fight back against obesity. Healthy fats are now the new secret weapon against sugar cravings.
There are many highly regarded studies that show that fats are indeed very healthy for us.
Switching diet from carbohydrates to fats is the hardest thing for most people to understand as well as its implementation. This is because a bite to eat on nuts or yogurt tubers all day will not help to lose weight as these foods are high in calories.
The ‘low carbohydrate, healthy fat’ diet is designed to keep carbohydrate intake low for those trying to lose weight. This is set at a maximum of 50 grams per day of carbohydrates for inactive people, and up to 120 grams for active people.
If weight loss is not a concern but you are eating healthier, it will be fine to eat 120 grams of carbohydrates every day.
Here’s an example of a ‘low carbohydrate, healthy fat’ meal, so you can get an idea of the types of food in this new diet plan:
- Protein: poultry, fish, meat (beef, pork, lamb, brine, etc.): 100-150 grams per meal.
- Vegetables: as many varieties and as many as necessary.
- Eggs: up to three each day. The size of the egg is irrelevant.
- Fats: a large handful of nuts (unfortunately not peanuts, unless unsalted), or 2 to 3 tablespoons of olive oil; 1 tablespoon of butter or coconut oil; 30-50 grams of cheese; 3 tablespoons of full-fat yogurt; 3 tablespoons of cream.
- Results: one berry like blueberries, blackberries, strawberries, raspberries. 80 grams per day. (Apple and pear pulp contain fructose.)
- Carbohydrates: none if you want to lose weight. If you are active enough, however, a portion of cooked, dense vegetables per day is acceptable. The options are: sweet potatoes, carrots, beets, parsnips, lentils, quinoa, or buckwheat.
By the way, this diet plan allows you to have a ‘Full English’ fry! A few fried eggs in butter or coconut oil, two or three slices of bacon, one sausage made of at least 80 percent meat, tomatoes, and a flat mushroom, make a perfect meal to start the day.
That seems like a good way to start the fight back against obesity.