The slow transition
During weight loss on Medifast in 2011, I came to enjoy the olive oil I was adding on my salads. It tasted great, but there was not much of it. I knew that fat was essential for fat soluble vitamins. The next step was post transition to the first 6 months of weight maintenance.
On one hand: There was going to be..... fat! And a decent amount of it. I would go slowly, I would ease into it. I knew a person in real life who went suddenly from a low calorie, low fat diet to a pizza binge to the ER and then surgery for gallbladder removal. Whoa! I still have my gallbladder and I like it.
On the other hand: I went to an Everyday Paleo lecture where Sarah Fragoso, Jason Seib, and a room of about 75 people just like me, scientists, teachers, neighbors, mom's with kids, for example, were eating LOTS of the right kinds of fat and those on the food template the longest..... were not overweight.
What works now (* note I'm dairy free & nut free)
1. Coconut oil: High heat- I scramble/fry eggs every morning and veggies, too. Coconut oil is great!
2. Avocado Oil: High heat- I use Avocado Oil to saute vegetables and as a base for salad dressings
3. Olive Oil: No heat- I use this as a base for salad dressing, with balsamic dressing.
4. Avocados: I eat about 2/3 of a large Costco avocado most days, or one whole small avocado. If I run out of ripe avocados, it's sad day!
5. Bison or grass-fed beef fat: I'll use the left over fat (from grass-fed meat only) to saute kale or broccoli slaw.
6. Kerry Gold butter and full fat yogurt- I keep both on hand for Jr. Family Member
|This was breakfast 9/20/2013|
The best things about using real fat to cook:
1. Food tastes..... wait for it.... GOOD!!
2. I feel sated, meaning I can trust my "I'm hungry" or "I'm full" signals more often. The off/on switch works more normally.
3. My lipid, blood work, and inflammation markers have never been better. See my recent post.
4. I do not get body fat from eating the right kinds of fat... I get leaner.
5. I can go longer between meals with the time right before meals leading to a normal sort of hungry.
What didn't work: (note- all these fake fat foods are now removed from my house. If a guest brings low fat, non-food products ,the items go in the trash that night. I advise "I don't eat these things so take them with you.)
|There is no natural fat in these products (or turkeys in this box!)|
2. Low fat yogurt regular and frozen: This never filled me up. I couldn't understand why I wanted to eat more. No "off "button. Frozen yogurt was a delivery vehicle for binge-y, sugary topping. Carb city. But low fat. And the "on" button was stuck.
3. High fat, high inflammatory Canola Oil: I used this stuff to make "heart healthy" muffins. And I'd eat a lot of muffins. But it was okay, because it's low in saturated fat! My hs-CRP was 6.8!!! Glad I survived the canola days.
4. Avocados : They are so good, and I was so afraid avocados were ONLY for skinny people. Much too high in WW points I was saving my points for Skinny Cow ice cream. Oh the irony!
5. Ground turkey only: I used to spend more money to buy extra lean turkey. I would eat lots ground turkey with a truck load of McCormick packaged Taco Mix and Chili Packets. There's no way I'd touch beef with a 10 foot pole.
Thank goodness I got through the "low fat" or "no fat" phobia. Life and food is much better. My heart is much happier in body and soul! My brain, since feeding it with foods that it requires, is more clear.
|Photo bombing cat- Sunday Funnies!|