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More and more research is piling up making the case that there is no viable link between saturated fats and heart health concerns. Eggs were the focus of a large study recently published in the American Journal of Clinical Nutrition. In this study, they followed more than 1000 middle-aged men for 20 years. After decades of data were analyzed, they found that there was no connection between the consumption of eggs or dietary cholesterol and the risk of heart or arterial health concerns. (1)
In this study, even the men (about one-third of the study group) who carried a gene called ApoE4, which predisposed them to heart health issues and cognitive decline, showed no increased heart or brain health risk while on a moderate to high cholesterol diet. (1)
In another study, the regular consumption of eggs actually raised the good (HDL) cholesterol in a group of subjects with Metabolic Syndrome, which includes symptoms like abdominal fat, high blood pressure, high blood sugar, high triglycerides, and low HDL levels.
The key to all these studies suggesting that a higher fat diet is more heart healthy is tied to a moderate reduction of carbohydrates, mostly refined and processed carbs. The reason for this is that there are two basic fuel supplies for the human body, fat and sugar (carbs). When a diet is rich in both of these sources of fuel — we simply over-shoot the fuel or calorie runway and gain weight.
In one study, when a group of people lowered their carbs and then later their fat intake, the lower fat intake diet actually delivered greater weight loss. (3) So please be careful, as more and more diets tout the benefits of higher and higher amounts of good fats in the diet, there is still a risk if the fuel or calories ingested are still too high.
Any extra fuel, be them good fats or good carbs will be stored as fat! I am in agreement with switching our fuel supply to more fats and fewer carbs, but it doesn’t work using sheer willpower. We have to reset the ability to be a better fat burner. All of our cleanses, the Colorado Cleanse and the Short Home Cleanse, are primarily designed to reset fat burning.
Here is my 3-Step Plan to Becoming a Better Fat Burner:
Step 1: Avoid Sugar
The first step in this process is to rid yourself of added sugars. Read the labels of everything you eat and if there is an added sweetener, put it on the 2-3 times a week “sweet treat list.” Also, make sure your sweet treat has less than 6 grams of sugar per serving.
Step 2: Avoid Bad Fats
Severely limit any processed foods. The major “no-no” in processed foods are cooked oils, which congest the liver, heart, gallbladder, and lymph. If you are eating anything cooked or baked, make sure it is cooked oil-free. For example, the ingredients of bread should be organic flour, water, salt, and a starter.
Step 3: Balance Meals
- 50 percent of your plate green veggies
- 25 percent of plate starch (whole grains, root veggies, fruits)
- 25 percent of plate protein (nuts, seeds, beans, legumes, dairy, only 10% meat)
Start by adding 1 teaspoon of non-GMO, raw, virgin coconut oil per day to the diet. Increase that to 1 teaspoon 3 times a day slowly. Cook food with small amounts of ghee, coconut oil or butter. Add organic artisan extra virgin olive oil to your veggies and salads after cooking.
Bonus Step: Eat three meals a day and do not snack. Snacks will totally undermine your ability to be a good fat burner. Eat well, and leave the table satisfied three times a day or less.
>>> Learn more about how to be a better fat burner here