Are you the one who used to get picked last for the team because of your spectacularly unatheletic physique? Are you the one who doesn’t use stairs in fear that you might reach heaven before reaching to the seventh floor? Are you the one who once joined gym and then left after lying to yourself that gym is for fit people ? Are you the one who is on medication directly or indirectly because of his weight? Are you the one who has reached a spectacular physique but is struggling to get that extra fat from your belly ?
If even you have just one yes, I am here to help you.
Have you ever thought how your life would be if eating tastiest food on planet Earth would have given you the leanest body with chiselled jaw like Arnold Schwarzenegger or Angelina Jolie? If yes, then you are incredibly lazy and stunningly optimistic person like me. But don’t worry that is not completely false. So lets dive into the pool of facts.
The biggest misconception
Fat makes you fat. same word so makes sense right? Wrong. Let me tell you a story :
My father was suffering from high blood pressure and obesity. Every other week he used call me and say “i am not gonna live anymore”. Doctors advised him of a low fat and low sodium diet but that wasn’t of much use. So one day I was reading about types of vitamins and came across a vitamin called vitamin K2. Sounds like a side actor of a B-Grade movie about whom nobody knows right? I thought the same way but what I read next was the most shocking thing I have ever heard in my entire life and I am gonna share that with you :
Eating fat reduces blood pressure
Our arteries have many pre-existing lesions caused by consuming too much sugar or carbohydrate with high Glycemic Index ( Click here to know more) which has to be healed. Cholesterol mixed with Calcium does that for us by forming a clot on that crack like a band-aid. It reduces the area of cross section of arteries for blood to pass causes high blood pressure.
The only cure is to either reduce such lesions by eating carbohydrates with low Glycemic Index or reduce size of such clots i.e reducing cholesterol and calcium in your bloodstream.
Cholesterol is produced in your liver regardless of you take it in food or not. If you eat a lot of cholesterol, your liver produces less. If you don’t eat much cholesterol, your liver produces more. This is why a low cholesterol diet does not typically decrease a person’s blood cholesterol by more than a few percent. So you don’t have much control over you cholesterol level.
Now the thing we can have control over is calcium. To regulate your calcium (more of it can cause hypercalcemia) you need another vitamin called vitamin K2. It basically removes excess calcium from your arteries preventing arteries from getting blocked.
Now guess where we find vitamin K2 ? Its in tastiest fatty foods like butter, cheese, peanuts which exactly my father was told to avoid.
Yes, these food does have a lot of cholesterol but “Cholesterol in food has no impact on cholesterol in the blood and we’ve known that all along.” says one of the greatest physiologist lived: Ancel Keys.
To support this fact there was another controversial study called French Paradox. Which says French used to eat four times as much butter, 60 % more cheese and three times as much pork than an average American but still have less rates of death from coronary heart disease as compared to America. Eating more fat, which was believed to be the reason of coronary heart disease was the vary reason which was keeping French away from it. And its no mystery now that France is one of those countries which has lowest rate of obesity.
Since last two months my father is taking majority of his calories in form of fats and he has lost 6 kgs of weight along with no compliant of hypertension in last one month.
Now you might be thinking why french have lowest rates of Obesity? Or why my father lost 6 kgs of weight? Is there any connection between body fat and blood pressure or is it just a coincident?
Eating fat makes you eat less
The most of the fat storage occurs because of too much Insulin spike. When you eat sugar or carbohydrate with high Glycemic Index your insulin levels go up. Insulin tells fat cells to take glucose (calories) from your bloodstream and store it in your fat cells. When you eat a lot of fat instead of carbohydrates, it doesn’t cause your insulin level to go up. Hence no fat gain.
Also the time it takes fat to convert itself into energy is much much more than carbohydrates, so you will feel full for longer. Hence you will eat less. And it is no mystery that less calories makes you lean.
It is not eating more and exercising less that makes you fat, but being fat that makes you eat more and exercise less.
Hence if you are fat and you were told to stay away from fat then it is time for a change.
You can start by cutting sugar completely, reducing your carbohydrate intake by 20-30% and increasing fat intake by 10-20%.
Here are some ways in which you can increase your fat consumption:
- Substitute whole milk for skimmed milk in your diet.
- Include egg yolks in your diet.
- Include peanuts in your snacks.
- Use flax seeds in your oatmeal or protein shakes or salad.
- Choose fatty meat instead of lean meat (People with less than 15% body fat and looking to get more proteins can ignore this one).
- If you are highly addicted to coffee, you better add some butter to it. It will make it tastier and healthier
All I want you to do is to stay on this change for a month or two and the results you will see will not just change your life but also change your negative views about fat.
14 Comments Add yours
The butter we get here in the Indian market has a lot of salt in it. That can’t be healthy, right?
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Will be healthier than not having it at all.
Eggs have 373mg of cholesterol. I think it is very unhealthy to eat 25 eggs a day though it is rich in protein. But how do body builders eat a lot of eggs?
If you are concerned about exogenic cholesterol i.e cholesterol that we consume as food, egg whites have zero cholesterol. Also when bodybuilders are on ketogenic diet (low carb high fat diet) they consume more than 12-15 egg yolks a day (i myself consume 8). Yes, it is true that eating cholesterol increases your cholesterol levels but to a very small extent as most of the cholesterol is endogenic i.e produced by your liver irrespective of what you eat. Also not all the cholesterol you eat gets absorbed by your body.
Foods with saturated fats also have vitamin K2 in it as i have mentioned in the post, which prevents hardening of arteries hence preventing high blood pressure. So avoiding cholesterol as expense of vitamin K2 is not worth.