Healthy Fats Stop Hunger
Including a healthy fat is essential to that “full” feeling with less food, so one inexpensive way to add healthy fat into your meals is to keep flavored oils on hand. I save bacon fat grease in the freezer and I’ll skim off some of the animal fat grease from the surface of my simmering bone broth.
Why should you incorporate healthy fats into each meal?
“Saturated fats provide the building blocks for your cell membranes and a variety of hormones and hormone like substances that are essential to your health, and saturated fats from animal and vegetable sources (such as meat, dairy, certain oils, and tropical plants like coconut) provide a concentrated source of energy in your diet.
When you eat fats as part of your meal, they slow down absorption so that you can go longer without feeling hungry.
In addition, they act as carriers for important fat-soluble vitamins A, D, E and K. Dietary fats are also needed for the conversion of carotene to vitamin A, for mineral absorption, and for a host of other biological processes.” (3)
Fat Increases Metabolism and Regulates Hormones for Weight Loss
In essence, healthy fats:
- help metabolize nutrients,
- make you feel “fuller” longer when combined with other protein and carbs, and
- positively impact hormones (which regulate weight loss in many ways).
Furthermore, diets high in natural fat are anti-inflammatory and help the body to actually burn stored fat (4). Therefore, cooking even the animal skin in the broth is extremely beneficial. So, recipes that call for boneless, skinless meat are depriving your body of a much needed weight loss boost! Cook with the skin and then toss it; this also keeps the meat more moist.
An NCBI research study confirmed that a diet high in healthy fats will “decrease body weight and fat accumulation” as well as “improved glucose tolerance.”
Dr. Lori Shemek wrote an awesome book called How To Fight FATflammation that addresses how the body uses both healthy and unhealthy sources of fat. Read her post on the two types of fat stored in your body: Brown Fat: The Unique Body Fat That Helps Shed Pounds and How To Activate It.
Main takeaway? Healthy sources of fat are a MUST for an overall healthy body, brain, and to catapult weight loss. If you are to do one thing, it should be to increase your intake of essential fatty acids (EFAs) with a quality omega-3 supplement (especially if you have inflammation) and through nutrient dense foods.
Fat cells and hormones are intricately linked. Dr. Lori makes the connection between “messenger” hormones and issues with fat: the hormones insulin, glucagon, leptin, ghrelin, cortisol, thyroid hormone, CCK, adiponectin, and irisin all help your body either burn or store fat (33-39).
How do you then balance all those hormones using fat?
“When your body requires more energy, it turns to those fat cells for sustenance…. If you’re eating a diet that doesn’t contribute to FATflammation and you’re exercising regularly, your muscles are able to burn up the glucose that’s being stored in your fat cells. This means that your fat cells don’t have time to plump up that much and they stay relatively stable.
“This natural process of storing fat and burning fat is how your body was designed to work” (39).
Unsure of how to start burning fat? Dr. Lori’s approach and food recommendations are guaranteed get your body “melting your fat with the fat you eat” in three weeks.
It’s very clear that a diet high in healthy fats is very important. But, first you must master the hormone insulin and you do that through your relationship to all things sugar. Good news? Healthy fat is almost a “free ride” to freedom.
If you have been eating a diet high in sugar and flour products for quite some time, it’s is highly probable that your body is not sensitive to the master hormone, insulin. These foods tend to provide too much glucose at one time, causing your body to store the excess glucose energy in your fat cells for later use. But, if you continue to eat more simple carbohydrates with an imbalanced ratio of protein, fiber, and healthy fats, then you are not giving your body the opportunity to tap into its energy stores.
In fact, eating at least one to two tablespoons of a healthy fat with each meal has now been proven in numerous clinical studies to be an effective boost for weight loss.
Dr. Axe lists the top five healthy fats to include into your diet as avocados, butter, coconut oil, extra virgin olive oil, and omega-3s (source).
I’m going to pull from a great post by the Daily Burn, Eat Fat, Lose Weight: The Anti-Hunger Diet:
“According to David Ludwig, MD, PhD, leading obesity researcher and professor of nutrition at Harvard University, our time and energy might be better spent paying more attention to what we eat rather than how much we eat. In fact, our diet has the capacity to actually retrain our fat cells to burn more calories, Dr. Ludwig says (emphasis added).
“Released January 2016, Dr. Ludwig’s book Always Hungry?: Conquer Cravings, Retrain Your Fat Cells, and Lose Weight Permanently, explains how and why we can rewire our taste buds and “hack” our fat cells through specific food choices. The result: We can break the cycle of cravings, intense hunger and overeating that cause many of us to gain weight.”
Learn more about correcting insulin resistance with a low carb, high fat diet. I personally found great success by eating a ketogenic diet, specifically using The 30 Day Ketogenic Cleanse by Maria Emmerich. Using her recipes, I was able to maintain the production of ketones while burning fat and resetting hormones- which is crucial for not stressing your body’s systems during the cleansing and healing process.
Saving Fat From Homemade Bone Broth
While it’s very true that healthy fat foods are more expensive, there is one very easy and cost effective way for a high yield of fat: preparing your own bone broth.
If you’ve roasted your bones prior to adding water, it’s even easier: once you take the bones out of the pan, pour the hot liquid into a canning jar, let it cool, then put it in the freezer or fridge for use. Learn how in this post.
After your bone broth has been simmering for a few hours, you’ll see a clear grease liquid floating on the top of all the broth. It’s usually a thicker layer than expected!
I’ll skim off the fat and put it in a container, leaving it in the fridge for at least an hour. You are waiting for the fat to congeal enough so that you can scoop it out like you would with prepared jello. If you get bone broth in the cup, don’t worry because it will separate and rise to the top of the congealed mixture once in the fridge.
If it is not hard, then you can use a silicone muffin pan in the freezer and they will pop out easily after the fat is frozen. Trust me, only use a silicone pan!
These fat portion cubes last indefinitely in the freezer, ready to use for recipes and greasing (cast iron) pans for cooking.
Made #bonebroth in the #instantpot last night and now I’m preparing it for storage. I put the hot broth outside to chill it (winter here in CT!) So that I could easily remove the excessive layer of not great tasting fat. Now, it’s on the stove for reduction. I didn’t add in any gelatin filled pig or chicken feet so I’ll probably add some powdered beef gelatin at the end (when cooled again). #diybonebroth #diykitchen #brothlife #bonebrothheals #detox #healing #gapsdiet #whole30 #weightloss #fatloss #nutritious #protein #digestion #cleanse #cleaneating #realfood #findyourflavor