You may have heard a lot about fasting diets recently. I recommend fasting as a strategy to all of my patients who are seeking to improve their overall health and to heal from chronic diseases. In fact, when you fast you are improving your immune system, stimulating cellular autophagy (discarding weak and sick cells and debris), improving genetic repair mechanisms, improves insulin sensitivity (how to reverse diabetes) and reversing the effects of chronic diseases in addition to breaking weight loss plateaus.
The question becomes, what type of fast should you do. There are multiple fasting strategies from water fasting, dry fasting, block fasts, juice fasts, intermittent fasts, warrior fasts, simple fasts, Daniel fasts, cyclical fasts, etc. This article I am going to discuss the benefits of a FAT FAST. So how does fasting and consuming the right kinds of fat help you to burn body fat? It is all about KETOSIS. When you fast, especially longer than 16 hours, your body uses up its glycogen stores from the liver and then is forced into looking for another alternate fuel source: namely FAT. Because fat burning is a high metabolic activity, this process of ketosis requires your body to have access to fat. Simply put, you need fat to burn fat. But this is where you need to be a little picky.
Some fats are bad for you, pile on the cholesterol and cause problems and some fats are good. Fats like MUFA (Monounsaturated Fatty Acids), PUFA (Polyunsaturated Fatty Acids) and Omega-3 fatty acids support a healthy functioning body and aid your overall weight loss and weight management goals.
Listed below are a number of healthy fats that you must include if you choose to do a FAT FAST:
FAT: Avocado Avocado is loaded with vitamins (vitamins K, C, B5, B6 and E), fiber and antioxidants. This fruit can be eaten in the form of a dip (like guacamole), in a salad or even on its own.
FAT: Almonds Almonds provide a nutritional boom, combating health issues like high cholesterol and osteoporosis. It’s also good for your heart, brain and immunity. Unsweetened almond milk is also a great addition to any smoothie.
FAT: Walnuts Having 2-3 walnuts a day is enough to help your heart, bone health, mood and weight loss. It also helps fight insomnia, gallstones, diabetes and cancer.
FAT: Flaxseeds Flaxseed not only acts as a natural laxative, it decreases cholesterol and has been known to put up an impressive fight against diabetes. A teaspoon a day of flaxseed is all you need.
FAT: Groundnut This oil is especially good because it has a great balance of both MUFA and PUFA as well as the antioxidant resveratrol and is also a good source of vitamin E. Those with peanut allergies need to avoid this one though.
FAT: Salmon Salmon fights heart disease, decreases cancer risks, protects joints, improves mood and boosts cognition. Cured or grilled salmon can be a part of your plate in many different dishes.
FAT: Olives Olives are great fats, and have antioxidant, anti-inflammatory and anti-cancer benefits. Pop it in salads, slice it in pastas or just have it as it is.
FAT: Eggs Eggs contain high quality proteins, fats, vitamins, minerals and antioxidants.
FAT: Sesame Seeds Sesame seeds not only work to give you the good fats you need but are also an excellent source of calcium.
Whatever you choose to eat, when it comes to weight loss, all fats should be kept to about 40-60 per cent in total of your daily recommended calorie intake. Remember one thing: Good fats are not always less caloric but they can nourish you like few other things can. PS – If you are wondering why I did not add Coconut to this list, it is because you already know of the great benefits of Coconut, otherwise you would not have wondered why it was not on the list. Yeah for You!!
At Stanly Wellness Center, we are eager and ready to help you and your families achieve your best health possible. If you are looking for help with your health or you know of someone who is suffering with poor health, call the office of Stanly Wellness Center at 980-355-7600 and schedule a FREE 15-minute consultation with Dr. Patrick Ess to see how he can help. Dr. Ess will not waste your time or money. He will let you know if he can help you, and if he can’t, who in the community can.
Our office specializes in nutrition, detoxification and neurological correction. You can also refer to our website at www.AskDrPatrick.com for more information. We accept most major health insurances including BCBS, Aetna, Humana, UHC, Medicaid and Medicare.