Super Green Saag Chicken recipe here.
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You know that feeling when you’re starving? And all you feel like is a big bowl of spaghetti, or rice, or potato chips?
It’s times like those that it can be tempting to ‘give in’ to carby treats.
But it doesn’t have to be that way.
It is possible to have satisfying meals without carb-loading.
The secret is to find a way to reframe your low carb meals as being just as satisfying.
And the best way to do that?
Actually make them more satisfying by adding more… you-guessed-it!
Yes, adding more fat.
WHAT YOU’LL LEARN TODAY:
- Why Were We Told to Eat Low Fat
- How to Make Meals Satisfying
- How to Know if You’re Eating Enough Fat
- How to Know if You’re Eating Too Much Fat
Why Were We Told to Eat Low Fat?
Know what makes me really angry? Thinking about all the damage the years of the ‘low fat’ diet message has caused.
Normally I’m a really calm person, but when I consider all the health problems, not to mention all the bland horrible food that we have suffered through.
All for no good reason.
It really drives me crazy.
The advice was based on a simple assumption. It’s true that fat contains more energy than protein or carbohydrates. So for every gram of fat you eat you get about twice as much energy to burn.
So if you want to lose weight by reducing your energy intake, eating less fat seems like an easy way to cut the calories.
It sounds like common sense, right? Eating fat makes you fat.
But it’s not that simple.
The ‘low fat’ hypothesis doesn’t take into account the way our bodies store and use energy. Or the delicate system which balances our hunger and satiety.
Plus, it doesn’t factor in that there are some fats that our bodies must get from food, called ‘essential fats’.
If we don’t get those fats, our wise bodies crave what we are missing. So no matter how strong your will power – eventually eating low fat is doomed to failure.
Repeat after me… ‘Fat is my friend!’
How to Make Your Meals Satisfying
Include fat with every meal.
A few tablespoons usually, but sometimes more. Home made mayonnaise is a favourite but I also love a drizzle of extra virgin olive oil, or chilli oil or just adding some grass fed butter. Adding higher fat ingredients like avocado, nuts and cheese also helps.
And I always eat the fat on my meat. Unless I’m at a restaurant where I suspect the meat may be factory farmed.
REMEMBER: A little fat goes a long way. A large slice of sourdough bread has about the same calories as 2.5 tablespoons olive oil.
How to Know if You’re Eating Enough Fat
For some it’s keeping a food diary and analyzing the percentage of calories from fat. Which is fine if that works for you but isn’t something that appeals to me.
So how do I know?
I pay attention to my hunger levels.
If I find myself getting ravenous between meals, I allow myself a satisfying high fat snack. Like nuts, a spoon of coconut oil, some almond butter or even a bite of butter or cheese.
I also use the feedback to focus on upping my fat intake at my next meal. Simple.
How to Know if You’re Eating Too Much Fat
This is even easier to diagnose! If you’re achieving your goals and happy with your eating and hunger levels. Then you’re not eating too much.
If, however, you’re not seeing the results you want. Especially if you’re not seeing results and you’re certain your carb intake isn’t too high. Then the most likely cause is too many calories from too much fat.
If you find yourself in this situation, no need for guilt or judgement.
Just use it as a sign to make some changes and keep experimenting.
SUMMARY
Here’s what we’ve covered:
- Low fat advice was based on the premise that fat contains more calories than protein and carbs. It didn’t take into account the way our bodies store and use these fuels.
- To make your meals more satisfying, add some delicious fat!
- You’re not eating enough fat if you’re getting super hungry between meals.
- You’re eating too much fat if your carb intake is low AND you’re still not achieving your health goals.
- A little bit of fat goes a long way. A large slice of sourdough bread has about the same calories as 2.5 tablespoons olive oil.
ACTIVITY
1. Write a list your favourite fats. For example avocado, mayonnaise, extra virgin olive oil, flavoured oils, nuts, nut butters, tahini, butter, cheese, coconut oil.
2. Experiment with including at least one of these in your next meal. Observe how you feel afterwards both immediately and a few hours later.
See you tomorrow!
Cheers,
Jules x
ps. If you have any questions or comments from today’s lesson head over to the Ask Jules page.
IMPORTANT NOTE: The Low Carb Love 28-Day Program is where I share my personal journey of managing my blood sugar eating (mostly) Low Carb. I am not a doctor and this information is not intended as specific advice. Please discuss with your doctor or dietician before changing your food intake. Especially if you’re on medication or have any special medical concerns.
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