The Truth About Fat

You’ve been told a big, FAT lie. Mislead. Misinformed. I still can’t believe some “authorities” still claim fat is unhealthy, and advise reducing your consumption as much as possible. Thanks to these so-called experts, chances are you’re part of the 51% of Americans who limit their consumption of fat, lumping ALL fats into one evil category. That’s a big mistake. When we push outdated science and biased industry claims aside, it becomes clear that fat consumption is essentialto maximize fat burning hormones, build lean muscle and optimize your health. If you’ve been falling for the low-fat craze so far, the next part will shock you. But I’m sure you’ll love discovering that fatty foods can in fact HELP you burn more fat. Let’s start by shedding light on the different types of fat…

Trans Fat

Unless you’ve been hiding under a rock, I’m sure you already know this kind of fat is the worst. Companies “hydrogenate” fats to improve mouth feel and increase shelf life. The only problem is – the trans fat they contain is :

• Linked to increase of chronic inflammation and an array of dangerous conditions including heart stroke.
• One of the very rare ingredients that has a recommended intake of exactly 0 gby the Food and Nutrition Board.
• Proven to double your risk of heart disease even if you consume just 4-5 g of trans fat per day.
• Associated with obesity, Alzheimer’s, and infertility in women. 

 In short – just a little bit of trans fat will screw you up.

Interesting fact – while consumers are starting to reject trans fat and demand bans in an increasing manner these days… many scientists started to express serious concern over their safety in the 1950s.
 

Another interesting fact– trans fat that occurs naturally in beef, butter and dairy is nothing like the man-made version; it’s in fact a proven fat burner called CLA

Saturated Fat (most animal products)

You’ve been warned. This is where most people will shake their head in utter confusion. The truth is: saturated fat is NOT unhealthy and fattening. Here are some facts that help you understand how almost everyone got it wrong so far:

• Between 1910 and 1970, the proportion of animal fat (saturated fats) in the American diet decreased by 21% and butter consumption decreased by 500% while heart disease, diabetes, obesity and other foodborne illnesses increased dramatically.
• A meta-analysis published in 2011 that pooled data from 21 studies and included nearly 348,000 adults, found no difference in the risks of heart disease and stroke between people with the lowest and highest intakes of saturated fat.
• The Tokealau, Masai and Inuit tribes all consume a diet of 50% or more saturated fat and report a superior cardiovascular health.
• Breast milk contains 50% saturated fat. Do you really think this perfect food clogs newborns’ arteries?
• Saturated fats are very stable under heat and don’t oxidize easily, making them ideal for cooking.

Saturated fat is not unhealthy. Cheap factory-raised meats and animal products are.

Polyunsaturated fat (vegetable oil, nuts & seeds)

This fat is very fragile and prone to oxidation. In plain English – air, light and oxygen can oxidize this fat and turn it into dangerous trans fat-like compounds.

Monounsaturated fat (nuts, olives, avocados)

Monounsaturated fats are used more easily than polyunsaturated fats by your body. They are shown to reduce belly fat better than a high carb diet. Like their polyunsaturated cousins, these fats are susceptible to oxidation.

Essential fatty acids (fish, flaxseeds, nuts and seeds, vegetable oil)

Essential fatty acids are fats that your body needs to function properly and that need to be included in your diet because your body can’t synthesize them. The most common ones are omega-3 and omega-6. While the optimal omega 6 to 3 ratio is 2.3:1 to 1:1, it goes as high as 25:1 in favor of omega-6 in the US. This unnatural ratio usually leads to more inflammation and reduced recovery.

The Truth About Protein - Nuts

They are a staple food for vegans and a very handy snack you can grab everywhere. Can these little treats packed with fat and calories really help you lose weight?

Are Nuts Fattening?

If you don’t go overboard and eat them in moderation, they aren’t. Studies have shown that these nutrient-dense snacks help you burn fat by keeping appetite in control. The bottom line – nuts represent a healthier and smarter snack than any granola bar, crackers or other snack pack out there.

Not all Nuts are equal

Nuts contain very fragile oils, vitamins and minerals that can either be destroyed or rendered useless if they are processed the wrong way:

ROASTED (WORST CHOICE)

Unless it’s stated otherwise, chances are that your roasted nuts have been heated to high temperatures when roasted, destroying healthy fats in the process. Still better than most packaged snacks, but could be better.

RAW (BETTER CHOICE)

Raw nuts still have all the goodness you need in them, and their fragile oils are still intact and available to your body.

SOAKED (BEST CHOICE)

Soaking nuts reduces the amount of phytic acid and enzymes inhibitors in them, two compounds that prevent your body from absorbing all the nutrients it could. At the same time, the amount of vitamins and minerals in these nuts increases and they become easier to digest.

How To Soak Nuts

Nothing is easier than soaking nuts, except maybe eating them afterwards. Put your nuts in a bowl, cover with water, and wait. Visit this link for a full tutorial: http://www.wikihow.com/Soak-Nuts

 

• After soaking them, you can dry your nuts at a maximum temperature of 150°F (to keep the nutrient content). Use a dehydrator or a regular oven you’ll leave open .
• If you don’t dry your soaked nuts, consume them within 24 hours.
• Only raw nuts and seeds can be soaked. Soaking roasted nuts won’t have the same beneficial effects.

The Healthiest Nuts

Almonds

Pound per pound, they contain more calcium than milk. They’re also agreat source of magnesium, vitamin E, fiber and selenium.

Walnuts

One of the healthiest nuts on the planet. Shown to increase brain function and contribute to heart health.

Pecans

Shown to normalize cholesterol, and a great source of 20 essential vitamins and minerals.

Brazil Nuts

May aid in the prevention of breast cancer and testosterone production, thanks to the high selenium content.

Cashews

Rich in copper, magnesium, zinc, iron and biotin, they contain more than 50% oleic acid, a heart-friendly fat also found in olive oil.

Macadamia Nuts

High in protein, fiber, healthy monounsaturated fats, potassium and magnesium. Plus, one of the best tasting nuts out there (according to me and my taste buds!).

Summary

+ Roasted and rancid nuts contain inflammatory fats and little nutrition.

+ Snack on fresh, raw nuts; but keep in mind that they are very calorie-dense.

+ To make them stay fresh longer, keep nuts in an air-tight container in the fridge.

The Truth About Protein - Cured meats

Sometimes demonized... sometimes loved with passion. Can the controversial yet mouth-watering bacon and other cured meats help you shed the pounds?

Can bacon help You Lose Weight?

It depends...

First, you have to think about quantities. Bacon is very calorie-dense. Going overboard on your energy needs is very easy, so control your portions carefully. Second, not all bacon is created equal. Like this is the case with other animals, pigs raised the right way (on a pasture that to allow them to eat an omnivorous diet) contain a healthy, safe and fat burning meat packed with vitamin D, antioxidants and a ton of monounsaturated fat – the same good kind you find in olive oil. Your best bets are cured meats that come from a local farm, where animals aren’t confined and fed grains.

About Nitrites

The fear of nitrites may have been completely exaggerated, for a lot of reasons:

• Nitrites are naturally present in fruits and veggies, sometimes in higher amounts.
• Nitrites are naturally contained in our saliva, gut and in all our tissues.
• Nitrite-free products are cured with celery salt, which actually generates more nitrite than nitrite-added products during the curing process.
• Nitrosamines – carcinogenic compounds that made nitrites’ bad reputation – are not formed during digestion
• of cured meats when vitamin C is added to the mix .

Processing Matters

Don’t rush for the fridge to cook a pound of bacon yet. The way bacon and other cured meats are made will determine how many nasty or fat-burning ingredients it does – or doesn’t – contain .

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Summary

 

+ Bacon and other cured meats from pastured pigs contain more healthy saturated and monounsaturated fats, minerals and vitamins than the regular supermarket kind.

+ Nitrites are not a problem, especially if vitamin C is added to cured meats.

+ Meats cured the traditional way are healthier.

The Truth About Protein - Milk

Got milk? Whether you’re a serious bodybuilder going GOMAD (Gallon Of Milk A Day) to increase muscle mass or a dieter looking for a lean protein source, chances are that you proudly answered: “Yes!” .Did the $180 M annual advertising budget of the dairy industry made us forget some dark secrets around this “miracle drink”? 

Why Milk Is Not an Ideal Fat-burning Food ?

I’ll be blunt: there’s a lot of chance your milk – even the fat-free kind – is actually worsening your health and slowing down your weight loss. Here’s why:

• Because milk is pasteurized, all the beneficial probiotics and enzymes naturally contained in its raw state are gone, making it very hard to digest.
• Actually, 60% of all adults simply can’t digest milk properly.34Say hello to bloating and inflammation!.
• The USDA’s Pesticide Data Program (PDP) found a dramatic increase in the number of hormonedisrupting pesticides found in milk in the last years.
• Milk is tested for four to six antibiotics that are commonly used on dairy farms, but dairy farmers use many more drugs that are not regularly tested.

Mom Was Wrong...

 

Your mother may have been wrong when she told you to drink your pasteurized milk for strong bones. Pasteurization destroys an important enzyme (alkaline phosphatase, if you care) that reduces the amount of calcium your body can absorb. This may explain why the United States has one of the highest rates of osteoporosis in the world while being one of the biggest consumers of dairy products, – which are noted for their high calcium content. Also, there is incontestable evidence that the more dairy a population consumes, the greater their risks of hip fractures. 

Banned hormones (rBGH, rBSTand growth hormones)

While Canada, Australia, New Zealand, Japan, Israel and all European Union countries turned down rBGH for approval on the grounds that it was not safe for animals, this hormone is still used in all 50 states. Because these dangerous hormones are not labeled, we can safely conclude all milk contains them unless proven otherwise. They are shown to :

•  Cause 16 different harmful medical conditions to dairy cattle.

• Increase the IGF-1 levels in the milk by at least 6 folds, increasing risks of various cancers.

Alternatives Sources For Calcium

 

Unlike what the dairy industry told you, a lot of non-dairy foods contain enough calcium to fill your daily needs of around 1000mg

 

Synthetic replacements are Not an option

 

There are smart and not-so-smart ways to replace dairy, if you want to avoid it for any reason. But watch out – most dairy alternatives are processed and lifeless, and filled with pound-packing toxic ingredients.

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Is raw Milk a healthy alternative?

Here comes the controversy. Let’s look at the facts:

• Raw milk usually comes from grass-fed cows and packs more of the natural fat burner CLA than regular milk.
• Raw milk contains 66% more vitamin A, D and E.
• Pasteurization renders certain nutrients ineffective – including copper, manganese, iron and B6.
• The Weston A. Price Foundation conducted an informal survey of over 700 families and determined that over 80% of those diagnosed with lactose intolerance no longer suffer from symptoms after switching to raw milk.

The bottom line – raw milk is more nutritious and is probably less likely to cause you digestive problems.   

The BIG Question: Is raw Milk Safe?

“Raw Milk Causes Most Illnesses From Dairy, Study Finds.” –USA Today
“CDC: Raw Milk Much More Likely to Cause Illness.” – Food Safety News
“Raw Milk is a Raw Deal, CDC Says.”  – Live science

Raw milk is still the source of passionate debates and scary headlines in the media, but growing evidence shows that fear about its safety might be totally unjustified. Like any food on Earth, raw milk contains certain pathogens and can be a potential source of foodborne illnesses. But has anyone ever taken the time to put things into perspective? Let me crunch some numbers for you :

Considering the fact that raw milk is now consumed by more than 9.4 M people in the US alone and that there hasn’t been a single death related to raw milk consumption since the 1980s – it seems like the raw milk scare is a big mess created by the milk industry and the media.The bottom line:
 

• Seafood is 29X more likely to make you sick than dairy
• Poultry is 15X more likely to make you sick than dairy
• Eggs is 13X more likely to make you sick than dairy
• Beef is 11X more likely to make you sick than dairy
• Pork is 8X more likely to make you sick than dairy
• Produce is 4X more likely to make you sick than dairy 

Summary : 

+ Most people have a hard time digesting pasteurised or even raw milk, which means dairy will impair their fat loss instead of supporting it.                                                                                                                                                                                                              + You have a 1/6,000,000 chance of getting sick from raw milk. Compare that to a 1/8,000 chance of dying from a car accident.                                                                                                                      + If you have to stick with pasteurised milk, organic is your best bet to avoid dangerous hormones and pesticides.

Do Fat Burning Foods Really Exist?

The thing is – when people think about fat burning foods, they envision foods that would make you lose weight magically. As if they contained secret fat burning compounds that had the power to transform your body with no effort on your part.

Sorry to burst your bubble, but there’s no such thing as a food that will “triple your fat burning rate” or “make you lose 5 pounds overnight” – or that will cause any other effect these Acai berries scam artists claim on their “Dr. Ozapproved” websites. 

Don’t get me wrong: Fat burning foods do exist. 

 

But more often than not, they are considered fat burning because of what they do NOT contain; not because of some secret ingredient inside.Any food that can be raised, grown or picked off the ground – in a relatively clean environment free of dangerous contaminants – and that gives your body essential nutrients can be considered fat burning.

If you eat the way nature intended and exercise to some degree, your body will naturally get rid of its extra fat. It’s as simple as that.

So why are Americans and people from all over the world so fat if it’s that simple? Because “simple” does not rhyme with “easy”.In fact, our food supply is becoming more and more processed and contaminated with fattening chemicals every year – which makes finding REAL fat burning foods a complicated pain in the a$$.

I’ve literally spent HUNDREDS of hours trying to simplify all the claims, facts and myths around common foods – and I’m sure I’m not done yet.The next articles is very powerful and will feel overwhelming at times. But once you learn the truth, you won’t be able to go back.