Protein and Fat

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal is 24.9.

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prot&fat

Protein and Fat

Protein supplies the necessary amino acids your body needs to repair itself, synthesize enzymes, and maintain its proper immune function.

This is all good, but the importance of protein is it also stimulates the production of glucagon, the primary hormone keeping blood glucose levels in your brain by causing the release of stored glycogen from your liver.

On the one hand, if your brain is happy (it’s getting enough glucose), then you aren’t hungry.

On the other hand, if your brain doesn’t have enough blood glucose, it’ll throw a temper tantrum until you eat enough carbohydrates to restore its only fuel supply.

By eating enough protein you don’t have to eat lots of carbohydrates to maintain stable blood glucose levels, because they’ll be constantly released from your liver.

You don’t actually need to eat much protein to get enough glucagon secretion.

All you need is an amount the size and thickness of the palm of your hand.

This is about 3 oz of low-fat protein for the typical female and 4 oz for the typical male at each meal.

What’s low-fat protein?

Foods like fish, chicken, turkey, egg whites, very lean cuts of red meat (less than 7% fat), and for vegetarians soy products (tofu or soy imitation meat products).

All animal protein contains some arachidonic acid (AA).

The lower the fat content of the protein source, the less AA you consume and the less effort needed to control silent inflammation.

As you can see, this amount of low-fat protein is far from the protein gluttony often advocated in low-carbohydrate (i.e., high–protein) diets.

What happens when you eat too much protein?

You can get fat, since your body has a very limited ability to store excess dietary protein as muscle.

All the excess protein you eat that your body doesn’t immediately need gets converted into either carbohydrates or fat for storage.

Fat

Fat is the final nutrient making a meal or snack complete.

It’s critical to choose the right fat if you want to keep inflammation under control.

Eating the wrong kind of fat will increase your levels of AA, which will generate silent inflammation.

Egg yolks and fatty cuts of meat contain high levels of AA.

So eating foods rich in AA is like adding kerosene to a fire.

However, the most insidious inflammatory culprit in the American diet is the massive amounts of omega-6 fatty acids we consume.

These fats are found in vegetable oils like soybean, corn, sunflower, and safflower.

The more omega-6 fats you consume, the more likely they’ll get converted into AA by your body – especially if your body is already churning out high levels of insulin.

This is because insulin stimulates the key enzyme producing AA.

So it’s really not the amount of fat, but the type of fat you need to worry about.

But how do you stop the process in its tracks?

Switching from vegetable oils rich in omega-6 fatty acids to olive oil is a great start.

Sprinkling nuts and avocado slices on your salad instead of sliced egg yolks will also help.

Olive oil, nuts, and avocados are all rich in monounsaturated fats.

From an inflammatory standpoint these monounsaturated fats are neutral since they can’t be made into pro-inflammatory eicosanoids.

Fat is an essential nutrient.

You need a certain amount in your diet, not only to make food taste better, but also to release a hormone from your gut that goes straight to the brain to tell it to stop eating.

Fat-free diets are not only tasteless, but will fuel your hunger because you never get the “full” signal from your brain.

But most important, fats can either increase of decrease the levels of inflammation.

And that’s the key to wellness.

On the other hand, can you eat too much fat?

Of course you can.

Although fat has no effect on insulin, eating excess levels of fat certainly won’t make you thin.

Even if you keep your insulin levels in check by following a low glycemic-load diet, eating too much fat will prevent the release of stored fat from your cells.

After all, if your body has an adequate level of fatty acids floating around in your bloodstream from your last meal, why should it release any more from storage in your fat cells?

Come join us on our natural weight loss journey!  We’d love to have you along!

Have an awesome day!

(Based on Dr. Barry Sears’ “The Anti-Inflammation Zone”)

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Dick and Lenay

email: lenay@dickandlenay.com – 715-431-0657

P.S. If your diet isn’t working for you, join us on our natural weight loss journey.


 

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