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Eating the right types of fat is actually good for, and science has shown that certain types of fat can actually lower your risk of heart disease. The obsession with low fat diets that are high in carbohydrates has been proven to be exaggerated. The HCG diet is definitely a near zero fat diet, but the main reason for excluding fat is not because of the fact that it is bad, but because of its potential interaction with the hormone. Eating the right fat is essential for your metabolism and for maintaining a normal triglyceride profile and lowering your risk of heart disease. In particular, mono-unsaturated fat is healthy for you and it can be found in a wide range of different foods including nuts, avocados and olive oil. These fats can actually help you lose weight and keep your blood sugar stabilized and are much better for you than simple carbs.
The research has shown that starch and simple carbohydrates are really what make you fat. You can still be obese without hardly touching fat in your diet. Most simple carbohydrates spike your insulin levels, lead to insulin resistance, cause inflammation, and leave you feeling starving an hour or two after eating them. The easier the food is for your body to digest, the worse it is for you usually. Foods like pasta, cereals, breads, soda, juice, and starches like corn, rice and potatoes are all the biggest culprits when it comes to fat gain. These foods cause a rapid rise in glucose in your bloodstream, and the extra glucose is converted into fat rapidly by your body. Simple carbs have a high glycemic index, and the higher the glycemic index a food has, the worse it generally is for you to eat.
Many nutritionists believe that even thinking about eating junk food and then following through on your plans is a major cause for weight gain. The cycle starts something like this: when you thinking about eating a carbohydrate rich meal you start secreting insulin as a response and your body starts to prepare to eat. The insulin response causes your body to start to get ready to store fat and inhibit muscle growth. The insulin also keeps your body from burning the carbs as energy. You get hungry and then actually eat, and by then your body is already primed to store the energy as fat. Your high carb meal is converted into fat after your blood sugar levels jump up quickly. This cycle can occur time and time again, especially when you become addicted to high carbohydrate foods and starches.
So, the cycle of carb addiction is a difficult one to break, but it certainly is possible. Diets like the HCG diet are a great way to get your mind and body off of high carbohydrate foods. By keeping them out of your system for six weeks or longer as you would on the HCG diet, your body has time to recuperate. The HCG diet certainly requires some willpower, but willpower alone can break the addiction. It should be noted that the HCG diet is low in fat initially during the first three weeks, but after that period of time you are allowed to use coconut and olive oil in the diet. Again, the point of the diet is not to be a low fat diet; it is to burn as much excess abnormal fat as possible during the initial three or six week very low calorie diet, and then to stabilize that weight loss afterwards.
The HCG diet is both low carb and low fat, which is one reason why it has proven to be so effective, and it is only maintained for a short period of time so it really isn't that difficult to complete. There are very few if any other diets that can match the speed and the results that most people get on the HCG diet. However, between low carb and low fat diets, low carb diets are always the winner. Several studies have compared low carb to low fat diets and found that low carb diets can have twice or more the weight loss results in the same period of time as low fat diets. In most cases, triglyceride levels also drop down as well as blood pressure levels.
Another important thing to consider is the fact that eating good fats (from nuts, olives, avocados, etc.) helps to keep you feeling full throughout the day, and as a result you will crave food less often and help your body break the cycle of carb addiction. Good fats are satisfying and are digested more slowly than simply carbohydrates, so they don't spike your insulin levels and cause your body to uptake all of the energy as fat. By slowing down the rate of digestion, good fats help you stabilize your blood sugar and won't cause insulin resistance over time. Also, if you have to eat simple carbohydrates, it's always a good idea to eat them with healthy fats like olive oil and coconut oil as well as protein to slow down the absorption of glucose. Without good fats and protein, it can take one to two hours or less for your blood glucose levels to spike, with them it can take three to four hours.
Of course not all fats are equal and you will still have to avoid the potentially harmful fats when you are trying to stay thin. There are several fat additives in food, as well as bad fats that can be harmful to your metabolism and lead to inflammation. Examples include polyunsaturated oil, margarine, trans fats, seed oils, and several others. A brief list of oils you should avoid include: sunflower, safflower, cottonseed, corn, soybean, vegetable, canola, vegetable spreads, margarine, and vegetable shortening. These oils are made using unnatural processes for the most part, and they can raise your blood pressure, inflammation levels, and contribute to weight gain and a host of health problems.
Rather than trying to memorize all the fats that you should avoid, it can be easier to stick to a few healthy fats as your main source of fat intake. Stick to natural sources of fat that are not modified in any way like olive oil, walnut oil, avocado oil, palm oil, sesame oil, animal fats (from naturally raised animals), organic cream, organic dairy, and free range eggs are all excellent sources of natural fat. You don't have to feel guilty about consuming these fats because they are not proven to be linked to cardiovascular disease in the same way that processed vegetable oils and margarine are. Adding these sources of fat into your diet will help you stay healthy and lower your risk of developing cardiovascular illness. Most importantly they are much better for you than most carbohydrates, and in general you should limit your carbohydrates to only natural sources like fruits and vegetables while avoiding simple carbohydrates from grains and sugar and starches as much as possible.