The Doctor's Diet: Dr. Travis Stork's STAT Program to Help You Lose Weight & Restore Your Health by Travis Stork Page B
Authors: Travis Stork
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YOU FAT.
In fact, including a healthy amount of fat in your meals can actually satiate your hunger and help you lose weight. If you’ve ever suffered through the agony of a salad tossed with fat-free dressing, I can’t wait to tell you about the studies that show that olive oil–based salad dressing can be a better weight-loss tool than the fat-free sludge that’s sold in the name of good health.
It’s time to stop fearing fat and start being smart about it. As long as you know what kind of fat to eat, how much fat to eat, and how to include it in your diet in the healthiest way—which is what I do in The Doctor’s Diet—you no longer have to think of fat as your enemy. Instead, consider it an ally in your quest for weight loss and good health.
WHEN PEOPLE EAT A LOW-FAT DIET, THEY TYPICALLY CUT OUT THE GOOD FATS AS WELL AS THE BAD FATS. AND THEY EAT WAY MORE SUGAR, SIMPLE CARBS, AND ARTIFICIAL FILLERS.
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Q: I’VE HEARD THAT COCONUT OIL IS A HEART-HEALTHY FAT. SHOULD I INCLUDE IT IN MY DIET?
A: Coconut oil has been receiving a fair amount of attention lately in nutritional circles. Its proponents say coconut oil brings a variety of health benefits to the table, such as improving your cholesterol profile and perhaps even chipping in on weight control. Although much of the fat in coconut oil is saturated, it is different than the saturated fat found in animal foods and many other foods. I’d still like to see more research but in the meantime, I think it’s fine to include coconut oil in your diet. It adds a nutty, rich, almost buttery taste to salads and sautéed vegetables. Choose unprocessed (virgin) coconut oil to get the fullest measure of essential fatty acids and antioxidants.
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THE SKINNY ON FATS
All fat is not created equal. Some are good for you, some aren’t. So let’s start with a quick look at the various kinds of dietary fats.
SATURATED FAT
For a long time, scientists believed saturated fat—the kind found in meat, full-fat cheese, butter, cow’s milk, cream, ice cream, and palm and coconut oils—was a major cause of heart disease. But that belief has undergone a seismic shift recently, as researchers have learned more about saturated fat. As it turns out, the connection between saturated fat and heart disease is more complex than we previously thought.
Here’s the current thinking. Saturated fat raises LDL cholesterol, which is bad for your heart. But it also seems to raise HDL cholesterol and lower triglycerides, which is good for your heart.
In effect, current research shows that saturated fat can have both a positive and negative impact on heart health. Recent population studies(i.e., studies of large numbers of people over long periods of time) back this up: they are finding that there is no significant evidence that saturated fat intake is associated with an increased risk of heart disease. It doesn’t seem to raise risk, and it also doesn’t seem to lower risk.
Of course, we saw hints of this awhile back when the French paradox first came to light. The French paradox is the discovery that the French have lower heart disease rates than their high-saturated-fat diet would suggest, leading researchers to wonder if saturated fat really is a cause of heart disease.
Separately, we also know that monounsaturated fat (found in fish, nuts, olive oil, avocado, and the like) is good for your heart. Studies of people who include ample unsaturated fats in their diet find that they lower heart disease risk.
So where does that leave us—should we go ahead and eat saturated fat, or stay away from it?
The answer is, it depends on what you’re comparing it to. I don’t mean to be coy here, but this really is a complicated question. Here’s what it comes down to: When people replace saturated fat with healthier unsaturated fats, it benefits their heart health. But if they replace them with simple carbohydrates, trans fats, and other unhealthful foods, it harms their heart health.
As
In fact, including a healthy amount of fat in your meals can actually satiate your hunger and help you lose weight. If you’ve ever suffered through the agony of a salad tossed with fat-free dressing, I can’t wait to tell you about the studies that show that olive oil–based salad dressing can be a better weight-loss tool than the fat-free sludge that’s sold in the name of good health.
It’s time to stop fearing fat and start being smart about it. As long as you know what kind of fat to eat, how much fat to eat, and how to include it in your diet in the healthiest way—which is what I do in The Doctor’s Diet—you no longer have to think of fat as your enemy. Instead, consider it an ally in your quest for weight loss and good health.
WHEN PEOPLE EAT A LOW-FAT DIET, THEY TYPICALLY CUT OUT THE GOOD FATS AS WELL AS THE BAD FATS. AND THEY EAT WAY MORE SUGAR, SIMPLE CARBS, AND ARTIFICIAL FILLERS.
----
Q: I’VE HEARD THAT COCONUT OIL IS A HEART-HEALTHY FAT. SHOULD I INCLUDE IT IN MY DIET?
A: Coconut oil has been receiving a fair amount of attention lately in nutritional circles. Its proponents say coconut oil brings a variety of health benefits to the table, such as improving your cholesterol profile and perhaps even chipping in on weight control. Although much of the fat in coconut oil is saturated, it is different than the saturated fat found in animal foods and many other foods. I’d still like to see more research but in the meantime, I think it’s fine to include coconut oil in your diet. It adds a nutty, rich, almost buttery taste to salads and sautéed vegetables. Choose unprocessed (virgin) coconut oil to get the fullest measure of essential fatty acids and antioxidants.
----
THE SKINNY ON FATS
All fat is not created equal. Some are good for you, some aren’t. So let’s start with a quick look at the various kinds of dietary fats.
SATURATED FAT
For a long time, scientists believed saturated fat—the kind found in meat, full-fat cheese, butter, cow’s milk, cream, ice cream, and palm and coconut oils—was a major cause of heart disease. But that belief has undergone a seismic shift recently, as researchers have learned more about saturated fat. As it turns out, the connection between saturated fat and heart disease is more complex than we previously thought.
Here’s the current thinking. Saturated fat raises LDL cholesterol, which is bad for your heart. But it also seems to raise HDL cholesterol and lower triglycerides, which is good for your heart.
In effect, current research shows that saturated fat can have both a positive and negative impact on heart health. Recent population studies(i.e., studies of large numbers of people over long periods of time) back this up: they are finding that there is no significant evidence that saturated fat intake is associated with an increased risk of heart disease. It doesn’t seem to raise risk, and it also doesn’t seem to lower risk.
Of course, we saw hints of this awhile back when the French paradox first came to light. The French paradox is the discovery that the French have lower heart disease rates than their high-saturated-fat diet would suggest, leading researchers to wonder if saturated fat really is a cause of heart disease.
Separately, we also know that monounsaturated fat (found in fish, nuts, olive oil, avocado, and the like) is good for your heart. Studies of people who include ample unsaturated fats in their diet find that they lower heart disease risk.
So where does that leave us—should we go ahead and eat saturated fat, or stay away from it?
The answer is, it depends on what you’re comparing it to. I don’t mean to be coy here, but this really is a complicated question. Here’s what it comes down to: When people replace saturated fat with healthier unsaturated fats, it benefits their heart health. But if they replace them with simple carbohydrates, trans fats, and other unhealthful foods, it harms their heart health.
As
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