No more hunger pangs: why fat is so filling
Hunger is a common reason people find diets hard to stick to, but it’s very hard to feel hungry eating just fat and protein for several reasons.
Firstly the ketones, released during ketosis as you start to burn fat for fuel, suppress appetite.
The combination of fat and protein also avoids the sudden peaks and troughs in blood sugar that cause food cravings.
And, finally, fat digests very slowly, keeping you fuller for longer.
In addition to these physical effects, fat is also mentally satisfying – we enjoy eating it, so unsurprisingly many people on low-fat diets miss the creamy sensation it offers.
This killer combination of mental and physical factors means that diets containing high fat levels are more satisfying and easier to stick to than low-fat regimes.
But isn’t fat bad for my heart?
Much of the fat on this diet plan comes from sources of unsaturated fat that no expert is going to argue are bad for you: avocados, walnuts, oily fish and olive oil.
But you are also adding in foods such as butter, cream cheese and red meat, which contain saturated fat.
For the last 65 years, intake of saturated fat has indeed been blamed for high cholesterol, heart disease, obesity and more.
However, a number of scientists and cardiologists are now disputing this long-held belief.
Last year, University of Cambridge scientists analysed a group of 72 studies looking into the risk of saturated fat and heart disease and found no difference in heart-disease risk between those consuming the highest and lowest intakes of this kind of fat.
And just last month, new research published in the journal Open Heart went even further, claiming that official guidelines warning us against eating saturated fat in our diet should never have been introduced in the first place because they were not backed up by scientific evidence.
Follow these simple food rules and the eating plan below for 10 days and you could lose up to 10 pounds…
For the next 10 days you will have to give up carbs, alcohol, fruit and most vegetables, as they all contain sugar, which will prevent ketosis and therefore weight loss.
Create each meal from the following key food groups:
Proteins: Meat, oily fish (salmon, mackerel or fresh tuna), cheese or eggs
Fats: Avocado, walnuts, Macadamia nuts, pine nuts, full-fat cream cheese, coconut oil, olive oil, cream and butter
When it comes to drinks, choose from: Black coffee or tea, herbal tea or water. Or try the latest trend – adding a spoonful of coconut oil, butter or cream to tea or coffee, as this can help banish sugar cravings.