Losing excess weight and having a better BMI is one aspect of looking good, getting healthier and feeling better. But, that’s not all to consider…
From my own experience, the lower fat diet you eat, the better it is for you. I have discovered certain fats and oils do cause painful and prolonged inflammation in me. But, one can never get away from fat totally, because it is in everything; even fruit, even vegetables. So, basically there is no such thing in the real world as a no fat diet. The best we can get is a very low fat diet. The term no fat diet is actually a misnomer if you want to be precise about it.
Not all fat is bad fat. What matters is the percentage of fat you eat every day. Fruits and vegetables with a few exceptions have the ideal amounts of fat, carbs and protein. But, you have to be careful with the amounts of seeds, nuts and avocados you eat for various health concerns.
Fats add flavor. In other words, when you buy something low in fat, they compensate by adding more salt and sugar.
This is no good. You might feel generalized aches and pains and not feel too good even though you are losing weight.
‘In a recent study, restricting dietary fat led to body fat loss at a rate 68 percent higher than cutting the same number of carbohydrate calories when adults with obesity ate strictly controlled diets [1 nih.gov]’.
So, if this is you, too, I would watch all your sugar, salt, fat and oil intake. For example, I have tahini dressing and a curried vegetable and rice recipe. These are high fat.
Lowering your total fat intake could mean lowering inflammation you are suffering from. It could also mean you will lose more weight if you happen to be ‘stuck’.
Eating more fat and oil can actually keep you 'trapped in a vicious cycle' of NOT losing weight!
I would use spices in lieu of fatty ingredients. And, I would use fatty ingredients only for the purpose of flavor. But, do severely limit anything oily in your recipes.
For example, in the Indian recipe, I would use curry spice, turmeric and more garlic instead of the bottled curried sauces or pastes that have higher fat ingredients.
I also would not use the coconut milk or even almond milk as a substitute. These do all have a lot of fat as ingredients.
Although, we do tend to need essential fatty acids in nuts, seeds and avocados, I think it best to limit these to smaller amounts. No more than about an ounce a day or so of any nuts and seeds. You especially should watch eating them in excess if you have cardiovascular problems, but remember that the fat you eat will be the fat you are gonna wear.
People who go vegetarian may not be getting enough daily calories, so they may crave more fat and might steer toward refined carbs. Try for lower fat nuts like Chestnuts. And, of course, avoid all refined oils like the plague.
Avoid all oils. They injure the endothelium. This is the inner lining of our arteries. This can bring forth the beginning of vascular disease. Furthermore, did you know that oil is also empty calories?
When we buy bags of nuts and seeds, it’s so easy to eat more than a small handful a day. Same goes for avocados. I try to limit my consumption to one or two avocados each week.
On a plant-based whole food diet, which is virtually a low-calorie diet, you might not be getting enough calories during the day. In the beginning, I had to count calories to make sure I was actually getting enough.
I got hungry. When eating plant-based whole food, the problem is often making sure you get enough calories rather than worrying about getting too many calories.
So, your body might crave certain higher calorie foods to compensate for lack of calorie intake. This means your body might be in the ‘starvation mode’ and you may fall to temptation of high calorie (empty calorie) refined carb, greasy, salty junk and snack foods like chips, cookies and crackers.
Therefore, you have to be sure you eat enough bulky starchy foods such as brown or basmati rice, potatoes and fresh fruits for your simple and complex carbohydrates to feel full and satiated.
Although, fatty food is so-called ‘comfort food’, it is also potential heart attack, stroke, diabetes, cancer and high blood pressure food.
You might want to go to the USDA my plate site to calculate your BMI, here. When I began my weight loss and better health journey not so long ago, I calculated my BMI there.
I discovered I needed 2000 calories a day and my wife required 1800. But, keep in mind that nutritional content of food is essential over calories.
Nevertheless, it is worthy knowledge to learn how many calories you need during the day as a ‘guideline’ or yardstick to follow. Furthermore, when you are calculating your BMI, you will also learn what activity level is adequate.
What can cause inflammation and/or inhibited weight loss due to excess salt, sugar and oil…
- Peanuts (lectin)
- Cashews (lectin)
- Refined oils like olive oil and vegetable oils
- Fructose like chocolate candy bars with oils like palm
- Wheat (and, other grain) products like crackers and cookies
- Excess salt
- Refined and processed food
- Eating out
- Holiday feasting
1 URL nih.gov/news-events/news-releases/nih-study-finds-cutting-dietary-fat-reduces-body-fat-more-cutting-carbs
Website Title National Institutes of Health
Article Title NIH study finds cutting dietary fat reduces body fat more than cutting carbs
Date Published December 29, 2015
Date Accessed May 04, 2018
Note- consult your doctor before you change your diet.