Life Fit Chat with Laura Lewis: The Fat Rules for Weight Loss Success

Life Fit Chat with That's Fit Life Fit Expert Laura Lewis brings conversation provoking tidbits to your table, served up with a touch of spice! Byte-sized information that pack some punch, brought to you every Wednesday and Thursday!

Losing weight is challenging for many people. But you know, if you simply get your proportions "right" and eat the "right" foods, then magically, you will lose weight ... healthfully! Believe me, I know. I have seen people complain about not being able to lose weight. If they eat right and get active, things can shift dramatically.

Here is an interesting story I remember from years ago. I attended a conference where the "legendary" expert on weight loss, Covert Bailey, who wrote the highly popular book Fit or Fat, was speaking. I loved his book, as did many others at the time, but in person he was brilliant ... and crass! When I interviewed him on one of my radio shows, he actually hung up in the middle of it ... big radio station too! Lovely eh? Anyway, he said one thing that stands out in my mind. "Put an overweight person on one coast, give them a loaf of whole grain bread and some water. Then tell them to walk to the other coast. Do you think they'll lose weight? You bet!" Wow. He had a point. For over 20 years, I have helped many people achieve their health and fitness goals. And a back to basics program WORKS. But what about fat in your diet?

You NEED Fat. Read on! Here are the Fat Rules!

1. Saturated Fat is Good for you. Real animal fats are rich in nutrients, have antimicrobral qualities that "help your body fight viruses, yeasts and pathogens in the gut." Why is it that so many arrows point in the direction of negating saturated fats from our diets when in reality we need "good fat" to help us to absorb fat soluble vitamins like A, D, E and K?! We need "good fat" to help us manufacture hormones, maintain the integrity of our cellular membranes as well as to keep our immune system strong. How much? Some say 10% of your daily calories should be from "sat fats." Did you know coconut oil is 92% fat and is deemed highly beneficial for protecting the immune system? Mother's milk is over 50% saturated fat. Interesting facts to ponder!

2. Replace "fake fats" with "real fats." Margarine is typically hydrogenated with nickel, has been bleached, whipped, heated and becomes a type of fat that may actually elevate cholesterol levels. You might be consuming a margarine that is "free of trans fats" but I recommend going the "real" butter route. Just use it moderately and don't go crazy!

3. The Mighty Trio? Extra virgin olive oil, flaxseed oil and real organic butter all in moderation will keep your body healthy. What about other vegetable oils? Many have been heated and also treated with chemicals thus leaving them highly unstable. Unstable oil may turn rancid. Rancid oils introduce peroxidases into the body which in turn may cause free radical damage. Free radical damage has been correlated with elevation of cholesterol! Hmmm. Is it time to get "real" with your fat?

4. Eat good fat daily! Yes, that is correct. Here is what I suggest: One tablespoon of Olive Oil (keep it refrigerated!), one tablespoon of Flax Oil, a few pats of real organic butter, maybe a bit of avocado, some raw almonds. Then "build" your diet around that. Lean protein, whole grains, fresh fruits and vegetables and plenty of pure water. Avoid highly processed foods, especially refined sugar and white flour! Some believe that elevated cholesterol levels correlate to the increased consumption of those "white" foods!

5. How Much? Ten to 20 percent of your total calories should be from fat, according to the USDA Food Pyramid. Basically 20 to 40 grams of fat for women when trying to lose weight and 30 to 50 grams for men. Once you've lost the weight, bump up to the higher percentage of your calories as fat!