How High-Fat Foods Can Help Fight Obesity

June 18, 2018 | 2,486 views

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Healthy Fat Food Sources

By Dr. Mercola

Fats have been demonized for so long that it’s difficult to think of a time when the low-fat dietary fad didn’t exist. Nowadays, people have fully embraced the idea that eating a low-fat diet is key to reducing the risk of heart disease and obesity.

Not surprisingly, the number of people who are suffering from these serious health issues has reached an all-time high during the low-fat diet craze. This shows that avoiding fat and replacing it with carbs is actually more damaging for the body.

As I’ve always said, not all fats are created equal. While some are indeed harmful for your health, other forms of fat are still necessary to achieve optimal well-being. Fortunately, more health experts are now waking up to the importance of healthy fats and promoting better nutritional choices.

A High-Fat Diet May Be the Solution to Eliminating Excessive Fat

A report on obesity made by the British National Obesity Forum (NOF) and Public Health Collaboration (PHC) discourages the consumption of foods with “low-fat” or “low cholesterol” label, since there’s no evidence to prove that this diet can really fight heart disease.

They argue, the current low-fat dietary recommendation only causes people to confuse beneficial fats for unhealthy ones and consume more net carbs and junk foods, which may lead to weight gain. They also pointed out that obesity can’t be resolved by simply counting calories or increasing exercise, since this condition is a form of metabolic dysfunction.

One of the way ward off obesity is adopting a high-fat diet, which allows your body to burn fat as its primary fuel instead of glucose. This will not only help you lose weight, but it may also help improve your metabolism, increase energy levels, relieve inflammation and maximize longevity, among others.

Trim Your Waistline by Eating These Healthy High-Fat Foods

In order for your body to start burning fat for fuel, you need to obtain 50 to 85 percent of your daily calorie needs from healthy monounsaturated and saturated fats. Some of the foods that are rich in these include:

Coconuts and coconut oil


Seeds, such as black sesame and cumin

Raw nuts, like pecans and macadamias

Grass fed butter

Lard and tallow

Organic, pastured eggs

Animal-based omega-3 fatty acids

Grass fed meats

Olive and olive use (Do not cook with olive oil — only use it cold)


Raw cacao butter

When your body burns healthy fats from these food sources, it produces fewer amounts of free radicals that may damage your cells. This is why it is preferable to use fat for fuel instead of carbs. It’s also important to note that saturated fat does not cause heart disease, contrary to popular belief. This has been proven in numerous studies, so don’t be afraid to consume foods rich in this.

The types of fat that do contribute to heart disease, and therefore should be avoided, include trans fats and highly refined polyunsaturated vegetable oils. Both of these fats contribute to oxidative stress that may lead to cellular damage.

Other Ways to Optimize Your Body’s Fat-Burning Process

Maintaining a healthy body weight is not just a matter of knowing which fats are beneficial and which ones are not. Keep in mind that your meal portions and how often you eat may also influence your risk for obesity.

If you want to shed excess weight, I recommend that you limit your meal frequency to two times per day, within a window of six to eight consecutive hours. This means that you’ll eat either breakfast or dinner, but not both. If you choose to eat dinner, make sure that you eat three hours before your bedtime.

This eating approach is known as intermittent fasting. It helps activate your fat-burning system by giving your liver access to the glycogen stored in your body. Once your body reaches a balanced state, you’ll only need to fast on a maintenance basis.

You can further improve your ability to burn fat for fuel by limiting your net carbs to 30 to 40 grams daily, preferably from high-fiber vegetables. I also recommend limiting your protein intake to maximum of 1 gram per kilogram of your lean body mass.

To learn more about the high-fat diet recommendations to fight obesity and chronic diseases, read “Anti-Obesity Report Calls for High-Fat Diet Recommendations.”

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