If you’re like most western people, you’re carrying around more body fat than you or your doctor would like. Excess body fat is dangerous – it elevates your risk of high cholesterol, diabetes, stroke, heart disease, cancer and even death.
You may think you can reduce your body fat by cutting down on dietary fat, but hundreds of medical studies have shown that eating a low-fat diet can actually lead to an increase in overall body fat. But wait – if you eat less fat, shouldn’t your body make less fat? Unfortunately, it doesn’t work that way.
Dietary Fat vs. Body Fat
Like proteins and carbohydrates, dietary fats provide energy for your body. Body fat is the result of eating too many calories. The source of the extra calories doesn’t matter – proteins, carbohydrates and fats are all fair game. If you consume more calories in a day than you use, your body converts the excess into fat.
Medical studies have shown that high-fat diets are not a direct cause of excess body fat. In fact, low-fat and fat-free foods can increase overall body fat because the removed fats are often replaced by high amounts of sugar, carbohydrates and calories.
Understanding the Types of Dietary Fat
Most studies have showed that saturated fats may increase your total blood cholesterol and low-density lipoproteins (LDLs, or “bad” cholesterol). They can also increase your risk of Type 2 diabetes and cardiovascular disease.
But it’s not so linear that the real cause of those diseases is correlated only to saturated fats and cholesterol intake. The true is not so simple. Most studies (like the China study) suggest that the risk of heart disease, diabetes and cancer is not correlated only to saturated fats and cholesterol in the diet.
Those “markers” should be considered as signals of a diet rich in animal proteins. So it’s more correct to say that most of those diseases are caused by a diet rich in animal proteins instead. In fact, sources of those harmful fats and cholesterol include animal fats, butter, red meat, eggs, packaged foods, full-fat dairy and fried foods.
The Healthy Way to Eat: The Mediterranean Diet
A Mediterranean diet, which emphasizes seafood, whole and plant-based foods such as fruits, vegetables, grains, beans, nuts and olive oil, is an excellent way to incorporate healthy fats into your diet. A study of more than 1.5 million Americans revealed that Mediterranean diets are associated with a wide range of health benefits, including:
• Decreased risk of death
• Decreased risk of cardiovascular disease and cancer
• Decreased risk of Parkinson’s and Alzheimer’s diseases
Most major medical groups encourage healthy adults to follow a Mediterranean Diet. With delicious, natural food choices and proven health benefits, a Mediterranean diet can satisfy your appetite and help to prolong your life.
My husband passed away 2 years ago May 1st, during hi illness I gained weight eating hospital food for 7 weeks plus the stress of watching him die. Now I am trying to lose and it is hard. I started at 198 and I am now 170 and can’t get any further. Do you have any suggestions, I also have heart disease.
Thank You
Sally
Best diet ever. After major back surgery, the Dr said I needed to take some weight off. His assistant suggested the Mediterranean diet. I had never heard of it, but googled & started. I’ve lost nearly 50 lbs. I feel wonderful & I’m never hungry. My wife is doing it as well because I cook & she’s lost weight & lowered her BP. Thank you!
dear all :
thank you about all the menu diet relay i used thes menu for me and my friends
i wash to connect allows
thank for you effort
I am allergic to shellfish can eat normal fish and salmon and tuna
I vary your diet .
Between yours and weight watchers , and am feeling a lot healthier.
Regards Narelle,
This is an eye opener and I am one of those who was unaware of the Dietary Fat pros and cons.
Thanx for sharing
#Sally,
have you downloaded the food dairy in the Mediterranean diet book?
Please mail me http://www.mediterraneanbook.com/contact-us/ and I’ll help you :-)
I agree entirely. I’ve never cut back on dietary fats and have no issues with cholesterol etc. My problem has always been carbs so I endeavor to minimize those in my diet. I’ve followed this principle since my early 20s and have never been overweight. I love good food.
I agree with the diet plan and foods to eat the only problem is that my husband and I both hate fish. The only seafood we like is shrimp and scallops but nothing else, not even tuna salad! How can we use this diet without including fish? I truly thank you for sharing your cookbook and good information.
Hello Naomi,
considering fish is about 10% of total weekly calories intake you can go ahead with shrimp :-)
:-)
Hi,
I hope everyone is ok. Just a quick question. I no not eat diary any more but really miss butter. Any body out there have any suggestions please!
Thanks
Helen.
PS Love The Mediterranean Diet I adapt it to my needs. Love chicken and fish, fresh vegetables and fruit (although British fruit is not as tasty as European, sorry!) Only use olive oil. :)
#Helen,
It’s good to avoid mill and dairy :-) (I’d avoid also to much Chicken too).
Please tell me where you miss butter (food, recipe, etc..) so I’ll provide you a better alternative :-)
Grazie
Ciao!