For forty years, health specialists have defended the idea that it is necessary to reduce, not to say eliminate, fats, particularly saturated fats.
For many years, fat has had a bad press, and it is only recently that we have started to better distinguish between the different types of fat and the public is beginning to understand that there are “good fats”, and the “bad fats”.
We are all more or less aware that polyunsaturated, monounsaturated and Omega-3 fats, to simplify matters as much as possible, are the most beneficial for health and that “trans” and saturated fats are the most dangerous fats, to be avoided absolutely .
The mistake of having put all the fats in the same basket
According to Dr. Michael Aziz, M.D. and several of his colleagues, the science that determined to recommend low consumption of fat, especially saturated, has not been able to distinguish differences in characteristics between saturated fat. We simplified things by giving a recommendation to avoid all types of fat. This was not without consequences for health in general and in particular for weight control.
In addition, the industry has replaced saturated fats with “trans” fats and refined oils which have been shown to be more dangerous to health than the saturated fats they replaced, promoting cardiovascular disease, metabolic syndrome and probably some cancers.
The recommendations to reduce fat have also resulted in the emergence of diets or consumption habits favoring carbohydrates, ultimately a high-sugar diet. Indeed, since these carbohydrates are generally refined, they involve a spike in insulin and result in silent inflammation and an increase in blood glucose which will be converted into fat which will be stored in the body.
Some saturated fats can make you lose weight and are good for your health
Today scientists realize that saturated fat can promote weight loss! A study from the University of Connecticut showed that women who included saturated fat in their diet lost 33% more weight than other study participants who followed a traditional diet.
Saturated fatty acids are materials necessary for the manufacture of many hormones which play an important role in the metabolism, in particular to “burn” fat.
Included in these hormones are estrogen, progesterone, testosterone, adrenaline, and DHEA.
Saturated fats in a meal prevent “fast sugars” from entering the body and causing a spike in insulin, which results in cravings and signals the liver to convert. sugars in abdominal fat.
The absence of saturated fat in a meal also causes physical and mental fatigue more easily.
A diet containing saturated fat gives a better feeling of fullness, energy and promotes the metabolism which will immediately burn these fats for energy.
Are saturated fats harmful to health?
Saturated fats, however, have been identified as harmful to health and particularly to the cardiovascular system. Saturated fat has a reputation for raising bad cholesterol (LDL) levels compared to good cholesterol (HDL).
Recent studies on saturated fat show that not all saturated fat is the same and that there are different types of bad cholesterol (LDL). Most doctors still have little information, says Dr Azziz
We now distinguish two types of LDL. One of these types, LDL, is too large to pass under the artery walls and form a clot. the second type, is called sLDL (s for small, that is to say small), this one is dense and small, and it would be him the culprit of the atheromas which block in the long run, the arteries.
Saturated fat would only promote the elevation of LDL too large to do damage and would have virtually no impact on small LDL which are responsible for the deterioration of the arteries and cardiovascular problems. Carbohydrates, especially when refined, and all “fast sugars” promote sLDL, and are therefore the most dangerous for your health and weight.
It is therefore the carbohydrates that must be reduced, to avoid small particles of LDL, responsible for arterial plaque. These are also the carbohydrates that must be reduced to lose weight, and increase the consumption of fat, as recommended by the ketogenic diet (Keto).
Dr Azziz recommends saturated fats, especially from coconut oil, butter, palm oil and chocolate.
It also recommends the consumption of other types of fat, monounsaturated, such as extra virgin olive oil, first cold pressed, almonds, almond butter, and fatty fish such as salmon, tuna and sardines.
Of course he recommends consuming vegetables and fruits at will, favoring green leafy vegetables, crucifers, and on the fruit side small berries and citrus.
Finally, Dr. Azziz advises consuming a minimum of protein (white meat, eggs, seafood and fish) and if carbohydrates are allowed, they should be unrefined, high in fiber.
He also recommends using herbs abundantly. To sweeten it, he suggests replacing sugar with agave syrup or stevia.
Drink lots of water, natural lemonade, tea.
Eat three main meals and two small snacks throughout the day.
These are the recommendations of Dr. Azziz M.D. which are published in a book “The Perfect 10 Diet”.