Do you constantly feel tired and bloated? Have you been struggling to lose weight despite your diet and exercise routines? Well, it might be time for you to switch up your nutrition plan. For the last 40 years, we have been taught to eat a diet low in fat and cholesterol and high in plants and carbohydrates. However, recent research shows that consuming a diet high in protein and fat, with plenty of dietary cholesterol, is essential for maintaining muscle mass, gut health, immune system, and metabolism. In this blog, we will explore why you need to be eating much more protein and fat and how you can incorporate these essential nutrients into your diet.
Protein is often described as the building block of life, and for good reason. Our muscles, bones, and organs are all made up of proteins, and our body needs protein to repair and build tissues. When we don't consume enough protein, our body starts to break down muscle tissue to meet its protein needs. Therefore, it's essential to consume enough protein to maintain muscle mass and strength. A good rule of thumb is to aim for a minimum of 1+ gram of protein per pound of LEAN body weight.
What is lean body weight? It is the weight of your lean muscle mass and bones. But how do you know what your lean mass is? Simple. Body composition tests are readily available and easy to complete these days. Search for an InBody scanner, BodPod, or 3D Scan in your area and RACE to have your composition tested. If you don’t measure it, it’s not going to change. And yes, it may hurt your feelings, but suck it up and get the measurement if you want to change it.
Now, back to protein. Excellent sources of protein include red meat, wild-caught fish, venison, pastured eggs, and raw dairy. You may notice that poultry and pork are not listed. These meats are high in poly unsaturated fatty acids (PUFAs), poultry is washed in chemicals you don’t want in your body, and both are fed in a way that does not align with their ancestral diets, so I do not include them in healthy protein sources. If you eat them, limit them in your diet. They can cause cholesterol problems over time (yes, poultry – not red meat and eggs).
Fat, often portrayed as the villain in nutrition, is critical for healthy living. Our body needs fat to absorb vitamins A, D, and K, and to regulate hormones. Additionally, consuming a diet high in healthy fats can reduce inflammation and improve heart health and cognitive function. Consuming healthy fats such as omega-3 fatty acids found in fish, and fats like grass-fed butter or ghee, beef tallow, avocados and avocado oil, , coconut oil, and REAL, fresh-pressed olive oil is crucial for overall health and longevity.
Cholesterol is essential for the proper functioning of our body. Our body uses cholesterol to create sex hormones, vitamin D, and bile acids required for digestion. However, for years, we were told to avoid cholesterol-rich foods such as eggs and butter to maintain our heart health. Contrary to popular belief, studies show that eating dietary cholesterol does not significantly increase our blood cholesterol levels and has little impact on heart health. In fact, increasing dietary cholesterol intake may lead to increased muscle growth, immune function, and improved metabolism.
When we consume a diet high in processed and sugary foods, we wreak havoc on our gut health. Our gut flora is essential for a healthy immune system, nutrient absorption, and disease prevention. Consuming healthy fats and proteins can help to improve gut health by reducing inflammation and increasing healthy bacterial growth.
Finally, consuming a diet high in protein and fat can increase our metabolism and help us to maintain a healthy weight. Protein has a thermic effect on our body, meaning that our body burns more calories digesting protein than it does digesting carbohydrates. Additionally, consuming healthy fats can increase our metabolism by helping our body to produce more brown fat, which burns more energy than white fat.
Consuming enough protein and fat is critical for maintaining muscle mass, gut health, immune system, and metabolism. It's time to toss the outdated low-fat diet advice and start incorporating more nutrient-dense foods into our diet. Focus on consuming healthy sources of protein, such as red meat, fish, eggs, and raw dairy. Include healthy fats such as omega-3s and monounsaturated fats, and don't be afraid to add a few cholesterol-rich foods such as eggs and butter. Achieving a healthy lifestyle requires a balance of healthy nutrition, exercise, and self-care, so make sure to treat your body well by nourishing it with the right foods.
AND STAY AWAY FROM THE SEED OILS FOR CRYING OUT LOUD!
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