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What are the benefits of a high fat diet?

What are the benefits of a high fat diet?

Liz Mckinney, CNS, LDN continues to examine the big fat myth and share some more information and sample mean plan to incorporate the dietary changes of a high fat diet into your busy lifestyle. Our last blog post caused quite a stir and we want to be sure that our readers understand the differences between ‘good fats’ and ‘bad fats.’ One big take home point is that not all dietary fats are created equally. So, what does the science tell us about a high fat diet? To recap our last blog article, research is showing that a high fat made up of healthy fats coupled with a low carbohydrate diet can be beneficial for:

• Heart health
• Boosting the immune system
• Brain function (and reduced risk of Alzheimer’s, cognitive impairment and dementia)
• Blood sugar control
• Weight management

High fat diets, and even ketogenic diets are being studied for their efficacy in treating Parkinson’s, Alzheimer’s, ALS, Epilepsy and even ADHD. More and more, we understand there is a significant effect on our physical and emotional health exerted by our food consumption, even anxiety and depression can be effected by our diet. In particular, of the vital and nourishing micro nutrients, cholesterol is especially protective of brain function. One famous study called the Framingham Heart Study found that those with low serum cholesterol performed less well on cognitive function tests than their counterparts with borderline or high cholesterol levels. We can infer from this correlation that cholesterol does seem to have a protective effect on the brain. Additionally, when we note that their are ramifications for those who take statin drugs to lower their cholesterol. One known side effect of statin drugs are problems with memory and cognition.

Adding more fat to your diet the healthy way.

What should I eat?

The good news is that it’s easy to start enjoying the benefits of a high fat, low carbohydrate diet. It’s important to limit grains and legumes to maintain the benefits. It is best to try to aim for only about 60 grams of carbohydrates a day. Along with unlimited non-starchy vegetables (think asparagus, cauliflower, broccoli, kale, swiss chard and spinach) and low sugar fruits (grapefruits, oranges, apples, berries, melon, pears, cherries, grapes, kiwis, plums, peaches and nectarines), enjoy ample amounts of these ‘good or healthy fats’ which are foods which will accelerate health and allow you to experience the benefits of a high fat diet:

• Grass fed beef and lamb
• Free range chicken
• Cage free eggs
• Cold pressed oils (walnut, olive, avocado, coconut, and palm)
• Grass fed butter
• Cold water fish (salmon, shrimp, sardines and tuna)
• Nuts (walnut, cashews, macadamia and almonds)
• Avocados
• Cheese (Gruyere, goat cheese, feta cheese, and mozzarella)

Sample One Day Meal Plan*

Breakfast:

2 scrambled eggs with 1 oz. goat cheese cheese and stir fried veggies (onions, mushrooms, spinach and red bell pepper)

Lunch:

4 oz. baked chicken or canned tuna with a side of leafy greens dressed in balsamic and olive oil

Dinner:

3 oz. grass fed steak with a side of roasted broccoli and mashed cauliflower

Dessert:

3 squares of 70% dark chocolate

*Adapted from Dr. David Perlmutter’s book Grain Brain

So go ahead and give it a try, of course one should always consult either your PCP or a dietitian or nutritionist before making any changes to your diet, this is especially true if you have preexisting health conditions.

In good health and wellness,

Liz Mckinney, CNS, LDN

Certified Nutritionist, Licensed Dietary Nutritionist for The Counseling and Wellness Center of Pittsburgh

Providing good health and wellness to Western Pennsylvania.

Liz provides nutrition counseling in both our Pittsburgh and Monroeville Locations

Accepting Self paying clients, Out of Network, and Highmark Blue Cross Blue Shield.

Anti-Inflammatory Diet – Including Meal Plan by Licensed Nutrition Counselor, Liz Mckinney, CNS, LDN.

Anti-Inflammatory Diet for wellness, food as therapy.

Anti-Inflammatory Diet, What it is, What it Does and Including a Meal Plan by Licensed Nutrition Counselor, Liz Mckinney, CNS, LDN.  

Every standard anatomy course covers a section on inflammation, health circles and modern medicine studies how this physiological process effects our bodies. Modern science has uncovered much evidence related to how our dietary consumption fuels our internal inflammation. To understand inflammation, let’s talk what about what inflammation really is. Inflammation is a normal part of our body’s healing process.  Think of the redness, pain and swelling that comes along with an acute injury. These are bio-markers that our white blood cells are migrating to the origin of a wound, when the white blood cells arrive they will unfold to facilitate the healing process. This mechanism is a normal and necessary indication that our immune response is hard at work. But what happens when our immune systems are working over time in a way we can’t see? This is a part of what is termed ‘chronic inflammation’, and our diet definitely plays a large role in both calming it down or conversely, throwing fuel on the flames.

Chronic inflammation is a contributing factor to many common diseases in the U.S today. Obesity, heart disease, and Type 2 Diabetes are some common diseases to which inflammation contributes to the onset and progression (Lopez-Condelez 2017). Additionally, according to a 2018 study Dr. Billmore et, al, which was published in Nature, there is also evidence that inflammation may contribute to certain forms of depression as well as aiding in the development and progression of this mental health disease, inflammation is also being study as a contributing factor in the development of other mood disorders. Of course diet alone can not provide total therapy for depression or disease but it is an important pathway to providing our best course to become well.

The fact is when our immune system becomes chronically activated, low-grade, systemic inflammation occurs. Even if you aren’t suffering from an overt disease, things like stress, leaky gut, food sensitivities and even an imbalance in our gut micro-biome all are capable of pushing our bodies into an inflammatory state. The consequences of chronic inflammation are serious. Increased risk of neuro-degenerative and cardiovascular disease, trouble losing weight, digestive problems, hormonal imbalances, and cellular damage may all occur as a result.

Our food choices can either promote or calm inflammation.  Many of the diseases and problems listed above may be prevented or mitigated with an anti-inflammatory diet. The top foods that commonly contribute to chronic inflammation in the standard American diet are:

• Refined grains (bread, crackers, cookies, cakes, snack foods)
• Dairy (all cow dairy products including milk, ice cream, and yogurt
• Sugar (table sugar, high fructose corn syrup, sugar alcohols or artificial sweeteners)
• Vegetable oils (Canola, Corn, Safflower, Sunflower and Rapeseed oils)
• Trans fat (Margarine, peanut butter, mayonnaise, packaged snacks)
• Conventional/commercially raised meat
• Alcohol (More than 1 drink per day for women and 2 for men)
• Food additives (MSG, artificial flavors and food dyes)

On the flip side, nourishing foods can also accelerate healing in the body and prevent the inflammatory cascade from becoming chronic. For whole body health and wellness, add these anti-inflammatory foods into your daily diet:

• Fatty fish (Halibut, salmon, sardines, trout)
• Coconut oil
• Olive oil
• Vegetables (Any and all kinds!)
• Berries
• Pineapple
• Ginger
• Chia seeds
• Flax seeds
• Turmeric
• Grass-fed animal meats

We know that one of the barriers to incorporating dietary changes is that we simply don’t know where to begin. As an added bonus, we will share an example one-day meal plan, made by a certified and licensed Nutrition Counselor, Liz Mckinney, by using this plan, you can jump start your anti-inflammatory diet today!

• Breakfast
  • 2 scrambled eggs with sautéed spinach, mushrooms and garlic
  • ½ avocado
• Lunch
  • 2 cups mixed greens with 4 oz. salmon or chicken and walnuts with a turmeric ginger dressing (Juice from 2 large organic lemons, approximately 1/4 cup of fresh juice, 1″ fresh ginger, skin removed, 1 garlic clove, 2 teaspoon ground turmeric, 3 tablespoons extra virgin olive oil, 1 tablespoon apple cider vinegar, 1/4 teaspoon black pepper, Salt to taste – Blend in food processor)
• Dinner
  • Sautéed lemon pepper shrimp over zucchini “noodles” sautéed in olive oil with salt and pepper
• Snacks
  • 70% or greater dark chocolate, almonds/walnuts, rice cake with mashed avocado, hard boiled egg with spicy mustard, cut up veggies with hummus or another home made veggie dip

Additionally, by working with a licensed nutritionist or dietitian to identify food sensitivities, heal leaky gut, balance your gut micro-biome, eradicating bacterial overgrowth, and implementing a stress reduction plan into your daily life, your wellness, emotional, and physical health can be optimized. As always, wellness routines that include yoga, meditation, mindfulness, progressive muscle relaxation, spending time in nature, or deep breathing are all proven techniques to increase resilience to stress.

Certified Licensed Nutritionist, Nutrition and Wellness Counseling

Blog article is written by Liz Mckinney, CNS, Liz is the licensed and certified nutritionist for the Counseling and Wellness Center of Pittsburgh, Liz can provide nutrition counseling near you, now accepting new patients in Western Pennsylvania. 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5542678/

https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5488800/

https://www.nature.com/articles/d41586-018-05261-3

edited, by Stephanie Wijkstrom, MS, LPC, NCC