Fat Phobia and Low-Fat Food
There is a lot of confusion and misinformation surrounding fat in our diets. The modern American diet fills our food with fat and simultaneously tells us that fat is the destroyer of all health and weight loss. Today we’re going to debunk the mystery surrounding low-fat and non-fat foods.
If you’ve been following these blogs, you know by now that we can separate fats into two categories. For simplicity’s sake, we’ll just call them Good Fats and Bad fats. (For more detailed information about the differences, check out our blog on Fats HERE.) The main point that you need to know today, is that your body NEEDS good fats to survive and thrive. However, fat is the most calorie dense of all of your macros. For every gram of fat you consume, you’re eating 9 calories (as opposed to 4 calories in a gram of protein or carbohydrate). This is why in your meal plans, we limit the amount of fat you get so that a majority of your calories come from energy producing carbs or necessary proteins.
Processed Low-Fat Foods:
Here’s the problem. It is widely known that fat = calories, so manufacturers have gone to great lengths to produce food that SHOULD have a lot fat, but then they extract it. These foods include things like:
- Low-Fat or Non-Fat Yogurt
- 2% or Skim Milk
- Low Fat or Non-Fat Cheese
- Low Fat or Non-Fat Peanut Butter
- Egg Substitutes
Sounds good right? Your favorite foods without all the calories? Fill up my plate! Unfortunately,to take a fatty food and remove the fat, you have to add something else in it’s place. Very often these foods are highly processed and contain high amounts of refined sugar, preservatives, fillers, stabilizers, and additives to improve their taste, appearance, and shelf life.
Limit And Replace:
So here’s the deal with processed low fat and non-fat foods. We recommend limiting them as much as possible and replacing them with nutrient dense NATURALLY low fat or non-fat foods such as fruits and vegetables. Notice we didn’t say eliminate? If you love fro-yo or skim milk, have a little here and there, but don’t make it a major meal or a regular part of your diet. Instead, fit your favorites in, and pick small amounts of healthy fats to add in regularly through meat, egg yolks, avocado, and nuts and seeds.