Step 2: Add In Healthy Fats
The first thing to do when you are working on changing your diet is to add in the good. There are certain foods that will benefit just about everybody. Whether you are working on reversing symptoms of an autoimmune disease or you just want to lose weight, fats are going to be important for you. All of the diets that heal include the same types of healthy fats. Those fats are coconut oil, palm oil, olive oil, avocado oil, and fat from pastured (grass fed animals). And ghee and grass fed butter are included in most of the healing diets also (unless you need to avoid dairy for a while to heal).
Fats are sooooo important. Fats can help keep you thin, can help to reverse tooth decay, and can lower the inflammation in your body. Lowering inflammation can help reverse many health conditions. Need some proof? Here is a blogger that went from 240 pounds to 181 in one year by going on the GAPS diet. The GAPS diet is a high fat diet. Katie helped her husband overcome Chron’s disease. In fact with her help he went from “a walking heart attack” to vibrantly healthy. She changed their eating to include lots of healthy oils. (She also went grain free for a little while).
I used to eat pretty low fat because I thought it was healthy. Since I have changed my diet to make sure I get a good amount of fat at every meal I have lost all my extra weight. Other things have helped me to heal and lose weight also, but I have been eating as much healthy fat as I want for 4 years and only see benefits to my health and figure.
Take a Look at My Lab Results!
My lab results also show that adding more fat into my diet has helped me alot. Cholesterol levels alone are not a good indicator of health (we need cholesterol!) But the HDL cholesterol (good cholesterol) divided by the total cholesterol does show alot about where your health stands. For instance if the level is below 10% it can indicate an imminent cardiovascular problem. Above 24% shows good health and above 30% is even better. At the end of 2010 my cholesterol was 212, and my HDL was 46. 46 divided by 212 is around 21%. My latest labs show cholesterol at 172, and my HDL at 52. So now my percentage is 30%!!
Another important indicator of health is the triglyceride levels divided by the HDL. This percentage shows how good or bad your insulin control is. Basically it shows if your blood sugar is healthy. I used to have quite a bit of problems with dropping blood sugar and trust me it is a terrible feeling. Not to mention that if blood sugar issues progress to hypoglycemia and/or diabetes then it is going to affect your health tremendously. Triglyceride level divided by HDL should be below 2. In 2010 my triglycerides were 192 (not good!). 192 divided by 46 (HDL) equals 4.1! My latest triglyceride level is 98 and my HDL is 52. 98 divided by 52 equals 1.88. Much better!!
Some people have trouble digesting fats. That does not mean that they don’t need fat! It means something needs to be corrected. Sometimes adding in digestive enzymes helps (especially lipase). Sometimes the person’s liver or gallbladder is congested or not working correctly. I realized my liver needed supporting when I began to wake up way too early. See my experience and suggestions for correcting liver troubles in my article here. Some people will need to slowly add in fats if they have been eating low fat in order to retrain their gallbladder.
Often those who have been eating low fat for a while are consuming too many carbs. So, it may be a good idea to add in more fats a little at the time until you are eating a variety of good fats and eating enough fat so that your carb intake goes down some. By the way, I eat carbs at every meal (and snack) if I have one. I am not against carbs, but it is the right balance of carbs, fat, and protein that help to balance blood sugar and nourish us. There is an excellent article here on things to try if you have trouble digesting fats.
Fats to Buy and Eat:
|Very high quality-click here.|
Vitacost also has an excellent coconut oil. Click here for a $10 coupon if you have never ordered from Vitacost before.
Here is a good quality olive oil. Many grocery store olive oils are cheap oils mixed with olive oil. You don’t want that!
Also available at Vitacost. Olive oil is best used raw for making your own salad dressings. Or it can be heated on low heat. High heat damages olive oil. Use coconut oil (or animal fats) for most cooking.
You can order palm shortening from Tropical Traditions. Palm shortening is NOT hydrogenated. Tropical Traditions is a very reputable company, and they explain their exact process for obtaining the shortening from palm oil on their website.
Other Healthy fats:
I eat grass fed beef to obtain healthy animal fats. I also eat Springer Mountain Farms chicken thighs for animal fats (These are under the Nature’s Place brand at Food Lion). Grass fed tallow (beef fat) is also available online. I haven’t tried it yet, but am planning on it! You can also try eatwild.org to find a farmer near you that sells animals that are raised on pasture (eating grass). Some farmers will sell you the lard or tallow from their animals (though you may have to render it yourself.) Some farmers will also sell you the bones. If you make broth and refrigerate it the fat will rise to the top and you can skim it off to cook with or just cook with the broth and the fat.
Any questions or comments? I would love to hear them! Just click the comment button below.
Click here for step 3 of “Finding Your Perfect Diet”.
Disclaimer: This post is not medical advice. You should consult your health practitioner before making changes in your diet or supplements. I am not a doctor or medical professional.
Disclaimer: There are referral links in this post, but I only recommend things that I think are awesome! The products are almost always ones that I have used or still use.
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