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Eat Fat — Lose Weight

  • How Can Fat Make You Thin?
  • What Are “Smart Fats”?
  • What’s So Brilliant About Bile?

EAT FAT — LOSE WEIGHT

An interview with Ann Louise Gittleman, “The First Lady Of Nutrition”

Two groups of lab animals were put on high fat diets, the same number of calories and percentage of fat.

One group was fed omega-6 processed vegetable oil while the other was fed omega-3 fish oil.

The amazing result?! The group on omega-3 fish oils weighed significantly less than the group on omega-6.

Picture one twin weighing 225 lbs and the other weighing 150!!!

Nutrition News, “Big Fat Lies”, February 2001

From my interview with Ann Louise Gittleman

Good At Dieting But CAN’T Lose Weight?

Look Inside….

Men_Health_Issues_Cover image

TOPIC: Weight Loss – EAT FAT

Two groups of lab animals were put on high fat diets, the same number of calories and percentage of fat. One group was fed omega-6 processed vegetable oil while the other was fed omega-3 fish oil. The amazing result?! The group on omega-3 fish oils weighed significantly less than the group on omega-6. Picture one twin weighing 225 lbs and the other weighing 150!!!

Nutrition News, “Big Fat Lies”, February 2001

From my interview with Ann Louise Gittleman

Eat Fat —

Lose Weight

How Can Fat Make You Thin?

What Are “Smart Fats”?

What’s So Brilliant About Bile?

Good At Dieting But CAN’T Lose Weight?

Look Inside….

EAT FAT — LOSE WEIGHT

An interview with Ann Louise Gittleman, “The First Lady Of Nutrition”

Ann Louise Gittleman, PhD, CNS, the award winning New York Times best-selling author, is a nutrition pioneer. In 1988 she wrote Beyond Pritikin, proclaiming the importance of including healthy fats in the diet. She did this in the midst of the high carb, no-fat, low-fat diet craze. The other experts were condemning ALL fats.

Previously, Ann Louise had been the director of the Pritikin Longevity Center, the temple of Fat Phobia. Ann Louise saw firsthand the pitfalls of fat-free eating. She witnessed the inability to maintain weight loss, constant gnawing hunger, female problems and infertility, hypothroidism, weak immunity, lack of energy, and poor condition of hair, skin, and nails.

Siri Khalsa: Congratulations, Ann Louise! You’ve reversed the low fat tsunami, practically single-handedly. It must have been a satisfying moment when you saw the cover of Time with the butter curl and the headline, “Eat Butter!”

Ann Louise: Thank you, Siri. Finally, the importance of eating fat is being accepted. Now, we continue educating people about the importance of eating healthy fats – those I call “Smart Fats”.

SK: Thousands of your readers are converts to eating healthy fats. On amazon.com, your readers testify that their lives have been changed by following your dietary recommendations. That must be very fulfilling.

ALG: Siri, that is the best! I’m gratified to know I have helped so many improve their lives by improving their health.

SK: And, there’s a new edition of Eat Fat Lose Weight. Certainly an engaging title, Ann Louise, but how can eating fat help us lose weight? We’ve heard for years that eating fat makes us fat – or fatter.

ALG: Siri, the calories-in/calories-out proposition simply doesn’t apply to this way of eating.

SK: Then, what is the secret?

ALG: The number one secret is eating Smart Fats. This way, we speed up our metabolism, subdue stress, and put an end to those pesky hunger pangs which so easily derail diets. Learning the keys to making Smart Fats work optimizes our overall health and even influences our sex lives!

SK: Those details outline the content of Eat Fat Lose Weight. Let’s get started.

ALG: Siri, before we begin, I want your readers to know that Eat Fat Lose Weight is not a diet book. I wrote it as an essential companion for high fat eating regimens. The principles of eating Smart Fats can enhance Paleo, Primal, Price, Ketogenic, Vegan, Raw Food, or GAPS diets.1 And, because I discuss the relationship of bile to toxin removal, the book also serves as a primer for any detox or cleanse regimen.

SK: That makes the book even more useful. Thank you, Ann Louise.

FYI: Readers, here we switch to a straight text style. The information continues to come from Ann Louise, but this format provides more space to share her recommendations and research.

Accelerating Metabolism

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here is no way to boost metabolism without addressing the health of the thyroid gland. This tiny gland regulates our metabolism, affecting the burning of calories for energy as well as controlling weight, body temperature, muscle strength, heart rate, and menstrual regularity. 

ALG describes the classic symptoms of low thyroid activity. These include perpetually cold hands and feet, a true inability to lose weight or inexplicable weight gain, depression, hair loss, poor eyebrow growth (especially the outer third of the brow), aching wrists, fluid retention, constipation, a coarse voice, diminished sex drive, infertility, premature graying of the hair, and lack of muscle strength. Brittle nails and dull, dry hair are also common.

ALG suspects that over half of Americans have some kind of thyroid dysfunction. The first step is to get one’s thyroid hormones measured. Then, support thyroid function by going gluten free; upping protein intake2; cooking cruciferous veggies3; considering appropriate supplementation.

ALG lists several “insidious thyroid thieves”. These are untreated dental or sinus infections, adrenal burnout, insufficient probiotics, fluoride, bromine, and chlorine overload, and underlying virus infection, particularly Epstein-Barr.4

Subduing Stress

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here is nothing – and I mean nothing – like unrelenting stress to sabotage weight loss,” says ALG. Added to the usual stressors is the “silent stress” of electropollution. Mobile phones, tablets, cordless phones, routers, smart meters, and even baby monitors, leave us suspended in a sea of invisible biologically active, disruptive energy.

In Zapped, her book on the subject, Ann Louise explains, “Our DNA is exquisitely sensitive to even the most minute amount of electromagnetic radiation from wireless technology”. Our bodies respond to this with elevated levels of cortisol.

Cortisol is our main stress hormone. It provides us with energy for emergency situations. However, if we don’t hit the reset button, cortisol secretion remains “on” – to our detriment. Because abdominal fat contains four times the cortisol receptors of other fat cells, belly fat is a sign of elevated cortisol levels. Elevated levels also depress thyroid function, leading directly to loss of energy and weight gain.

Other negative side effects of chronically high cortisol levels are high blood pressure, slow wound healing, elevated blood sugar, diminished serotonin (and depression), reduced bone density and muscle strength, and the break down of muscle tissue. Lastly, elevated cortisol can shrink the size of the brain.

Ann Louise includes 11 innovative strategies for busting cortisol. Here are five: 1. Walnuts, flax, and fish, plus their oils (all omega-3s) block the fat storage action of cortisol. 2. Use more salt to support adrenal function. 3. Get 7-9 hours of sleep. (One night of poor sleep can raise cortisol levels by 45%.) 4. Unplug electronics before sleep, including put your phone on airplane mode. 5. Go barefoot on lawn or on the beach to discharge electromagnetic energy from your body.

Insulin is the second stress hormone. Because insulin output is based on what we eat, we have a lot of control over insulin secretion. Through glycemic index research, we know that combining high carbohydrate foods with fat [and/or fiber, ed.] slows down their uptake into the bloodstream. This keeps the body from suffering a sugar spike. Sugar spikes generate insulin spikes, resulting in too much insulin in the blood. Insulin turns that sugar into fat, 

the white jiggly kind. Ann Louise recommends Smart Fats as the body’s best blood sugar stabilizers, and proteins as the second best.

ALG’s preferred Smart Fats against insulin spikes are sesame seeds and oil and fatty fish and fish oil. The amount of antioxidants and vitamin E that sesame oil contains increases insulin sensitivity. Fish oil also increases insulin sensitivity – and in a big way. In the example on our cover, omega-3 fats from fish resulted in far greater weight loss compared with the same diet using common omega-6 oils, such as canola oil.

The following symptoms indicate that your insulin levels are too high: weight gain, cravings for sugar, frequent and intense hunger, difficulty concentrating, feeling anxious (or panicky), lacking focus or motivation, and fatigue. Do this…  First, cut your carb intake. Then, raise your omega-3 intake. Third, eat more protein.

Protein counters the effects of high insulin by triggering a glucagon response. Glucagon is insulin’s opposing hormone. While insulin is released to curb blood sugar levels, glucagon stops those levels from dropping too low. Glucagon causes both 

stored sugar (glycogen) and fat to be released into the bloodstream and used as fuel.

Ending Hunger Pangs

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urprisingly, even our appetite is driven by hormones. We can use Smart Fats to manipulate the hunger hormones to our advantage. Four hunger hormones  work synergistically: adiponectin, cholecystokinin (CCK), leptin, and ghrelin. By resetting the hunger hormones using Smart Fats, we effortlessly increase insulin sensitivity, stabilize blood sugar, and preserve more lean muscle mass. ALG writes, “This way we fast track weight loss”.

1. Adiponectin

Ann Louise calls adiponectin the body’s “fat burning torch”, adding that it goes after belly fat. The more adiponectin your fat cells produce, the more fat is burned as fuel. In fact, low levels of this hormone have been linked with obesity and insulin resistance.

Certain Smart Fats boost our levels of adiponectin: olives, avocados, and macadamia nuts. These foods and oils are easily integrated into our daily menus. In addition, they lower inflammation, lessen cellular damage, spike antioxidant absorption (by as much as 400%), and decrease body fat while also protecting the heart and liver.

We can increase adiponectin production by augmenting magnesium intake with green leafy veggies, and/or taking a magnesium supplement. We can also use intermittent fasting, a method of fasting several days a week. (For a specific how to, see Nutrition News, “5:2 – How About You?”.)

2. Cholecystokinin (CCK) acts to suppress appetite. When we eat even a small amount of fat, the stomach quickly releases CCK, which signals the brain, leading to feelings of satiety.

Recent studies show that pine nuts and their oil have an effect on CCK production, enhancing its appetite suppressant effect. In studies, a teaspoon of pine oil taken 20 minutes before a meal, cuts calories by stimulating the production of CCK. An added benefit, pine nuts have demonstrated a healing effect on damaged gut lining.

3. Leptin, another appetite suppressant, takes 20 minutes to deliver its message of satiety to the brain. If you don’t feel satisfied after a meal, your leptin is too low. High leptin levels lead to speedy slimming. Low levels block weight loss and lead to visceral fat, deep belly fat.5

What’s the problem? As with insulin, the body can develop leptin resistance. The usual suspects have this cell-blunting effect: excess refined carbs (particularly fructose, e.g. agave syrup6), insufficient exercise and/or sleep, and too much stress. Fish oils and other omega-3 oils can help. Read about ghrelin.                 

4. Ghrelin, an appetite-stimulating hormone, has been called the “Hunger Gremlin”. Ghrelin should increase before a meal and decrease after eating. Ann Louise instructs that if you are constantly hungry, it’s likely your ghrelin levels are high. The culprits? Stress, skipped meals (think breakfast), restrictive dieting (think no-low fat), and lack of sleep.

When ghrelin is high, the hunger centers in your brain create cravings for salty, sweet, and fatty foods. Hm-m-m-m. Luckily, omega-3 fatty acids can help by balancing your brain chemistry. Take fish oil supplements.

What’s So Brilliant About Bile?

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ithout bile, the body cannot digest fat of any kind, including the fat-soluble vitamins. It’s a no brainer to understand that not being able to digest fat would lead to disease, including the deficiency diseases of vitamins A, D, E, and K. Further, our brain is 60% fat by weight. If we are not digesting fat adequately, our brains cannot function optimally either.

Millions of people experience signs of poor bile production and utilization. Signs include bloating, nausea, sluggishness, poor thyroid function, dry skin, hair, and nails. Of bile’s many functions, one is to help us make a “smooth move” for this reason hemorrhoids and constipation can also be signs of poor bile flow.

Bile is an emulsifier, “a soap for fats”, says ALG. Bile breaks down fats into small particles for the intestines to absorb. The liver produces about a quart of bile a day.7 It is stored in the gall bladder, which releases it into the intestines as needed. It is made of cholesterol and lecithin. 

Detoxification is the second important function of bile. The amount of bile we produce is directly proportional to the volume of toxins we can eliminate. Bile picks up toxins from the liver, eliminating them when we eliminate. ALG clarifies, “If the liver can’t clear fats, then likely it can’t break down hormones or other metabolic waste either.” The result can be hot flashes, night sweats, cysts, migraines, and depression – not to mention the inability to lose weight.

The detoxification process also requires the presence of sufficient fiber. Not enough fiber, not all the waste is removed. It remains in the intestines and is reabsorbed. Ann Louise is well known for her work with detox. She comments, “This is when toxic overload occurs. Poisonous wastes stagnate in your lymph system and are also circulated by your blood, affecting your joints and other tissues.”8

There are steps you can take if you suspect your gall bladder hasn’t been doing its job. The problem could be lack of bile nutrients, bile congestion, or even clogged bile ducts. First, furnish the body with ox bile. A must-have supplement for those who have had their gallbladders removed, ox bile may also help stimulate a sluggish gallbladder. Ann Louise provides 10 more suggestions in Eat Fat Lose Weight. 

One of these is eating beets. Beets contain betaine, a bile “recharger”. Next is non-GMO lecithin from soy or sunflower plants. Lecithin resembles bile in that it is also an emulsifier, supporting fat digestion. Apple cider vinegar can be sipped in water, alkalizing the system, aiding digestion, and thinning out bile to ensure its flow. Adding lipase, a pancreatic enzyme that digests fat “is needed by almost everybody”. 

Lastly, Ann Louise sites the work of allergist James C. Breneman, MD, who has found that food allergies are the primary underlying cause of gallbladder pain. When his 

patients removed allergic foods from their diets, they experienced 100% relief! To test this yourself, eliminate the top three reactive foods: eggs, pork, and onions. 

Siri Says: I’m so happy butter is good for us. Yay!!! Are you a butter lover too? oxox ~ Siri

Sidebar:

NEW SMART FATS — NEW Surprises!

Ann Louise introduces new Smart Fats. They are – 

Coconut oil         • GLA               • CLA

• Omega-7 oils     • Pastured butter 

“Coconut oil can do no wrong,” as Ann Louise says.  It feeds the thyroid and is the only source of 

saturated fat that does not require bile for digestion. In fact, it bypasses the gallbladder. ALG writes 

that it can improve the efficiency of the thyroid, plus boost metabolism by 50%. She adds that

some studies show weight loss of 12-36 pounds in a year just from the consistent use of 2T of coconut

oil daily.

GLA, gamma linolenic acid, boosts metabolism and activates brown fat. Besides weight loss, GLA has been shown to heal PMS, bloating, depression, diabetic neuropathy, morning stiffness, and skin conditions, such as psoriasis and eczema. [It is also an effective hangover preventive or cure – depending on your timing! Ed.]

Normally made by the body, some conditions interfere with the conversion. To bypass this, take GLA supplements from evening primrose, borage, hemp, or black currant seed oils. Spirulina and hemp seeds contain GLA. They are easily made part of a healthy diet. ALG prefers black currant seed oil as a GLA supplement and recommends 360mg-900mg daily with meals.

CLA, conjugated linoleic acid, helps reduce body fat while retaining lean muscle mass, enhancing fat burning. CLA occurs naturally in dairy foods when cows are pastured. One reason for the fattening of Americans can be traced to the switching of dairy cows from grass-grazing to grain feed, removing the slimming effects of CLA from the diet.

Of course, CLA continues to be present in dairy from grass fed cows. It is also conveniently available as a supplement. Take 3000 mg in divided doses with meals.

Omega-3, omega-6, omega-9 and now omega-7! Oh-Me-Oh-My-Omega! Ann Louise reports that out of 400 fatty acids tested for regulating fat metabolism, omega-7 was the most active. And, that’s against stiff competition from omega-3, the fish oils. Omega-7 occurs in fish also – anchovies! It can also be found in sea buckthorn oil and in macadamia nuts and oil.

Omega-7 can extinguish inflammation. Markers like C-reactive protein have fallen nearly 75% in 30 days. Although purified anchovy oil is the best source, vegans can take sea buckthorn oil. Macadamia nuts are rich sources and make a tasty snack.

Pastured butter is the best butter choice because it contains CLA. However, as Ann Louise says, “Butter Is Better”, a motto she introduced during the wild-for-margarine days of the 80s. Recent studies have confirmed that no association exists between consuming saturated fats and promoting heart disease. Further, saturated fats are needed to store energy, to cushion our organs, and to insulate us against cold.

Butter carries the fat-soluble vitamins, including K2. If you can find pastured butter, buy it! Otherwise, your best choice is to buy organic. That way you know the cows weren’t fed GMO-based grains. Not healthy for them. Not healthy for you! If you are allergic to dairy, use clarified butter (also called ghee). It has the milk solids removed. (Go to nutritionnews.com and search ghee.)

Footnotes:

1 The GAPS diet (Gut And Psychology Syndrome) was created as a natural treatment for chronic inflammatory conditions of the digestive tract caused by a damaged gut lining.

2 According to the International Society of Sports Nutrition, daily protein intake based on 0.36 grams/lb is sufficient for 97.5% of people. A person weighing 150 pounds would need about 54 grams/day.

3 Raw, the broccoli family of vegetables may interfere with thyroid hormone production by blocking iodine uptake. Iodine is essential to the gland.

4 This issue is replete with reasons one may be stuck at a weight plateau. However, this list presents specialized conditions that may prohibit some individuals from achieving weight loss. ALG addresses these extensively in Eat Fat Lose Weight. 

5 To reset your leptin levels, read Nutrition News on leptin, “Time To Weigh In!”.

6   We exposed the dangers of frequent use of agave syrup in Nutrition News, “Sweeteners”. To see “Ix-Nay On The Agave”, go to https://www.nutritionnews.com/food/sweeteners/agave-not-so-sweet/

7   The liver is a miracle organ. See Nutrition News, “Enliven Your Liver”.

8   Fat Flush For Life, 2011, is the most recent of Ms. Gittleman’s series of helpful books to help readers detoxify their bodies.