Seek Satiety in Filling Fats

Stopping Sugar and Cutting Carbs are important ingredients in the #BodyBabySteps, but the “meat” of the plan — literally and figuratively — is to Seek Satiety.

You will likely need cut back significantly on your carbohydrates, but that’s a negative focus. A positive focus is more helpful, emphasizing what you do eat instead of what you don’t.

My first meal of the day is typically four eggs, meat, cream cheese and guacamole. I’m usually not hungry for the rest of the day.

The key is to start with satiety as your goal, and to seek it in meats, full-fat dairy, cheese, eggs and other substantial foods.

Build your meals around these main courses. They’re your anchors. Don’t load up on carbohydrates first, and then top off with your filling foods. Start with rich, satisfying foods with a good amount of fat.

Eat at a leisurely pace, and stop when you’re full.

Fats are your friends, as long as they’re coming from natural, healthy sources like beef, fish, poultry, pork, nuts, olive oil and avocados. That’s not an exclusive list, but what you’ll notice about all of these is they are basic, whole foods.

They’re not highly processed.

What fats aren’t healthy? The so-called “vegetable” oils – corn, canola, soybean, safflower, sunflower. These are extracted from seeds under immense pressure and with the aid of industrial solvents. In their natural states no one would think of these seeds as “oily.” And instead of the healthy Omega-3 fatty acids, they are predominantly the less stable Omega-6s.

Dr. Ken Berry is one of my Health Sherpas, and one thing I appreciate about him is his down-to-earth, no-nonsense communication style, with short videos that get to the point.

He’s a great resource because as a physician, rigorously following the “eat less, move more” dogma he was prescribing to his patients, he found himself at about 300 pounds.

He suspected that if he was following the dietary guidelines and had become obese, that’s probably what was happening with his patients, too.

Here he discusses common misconceptions even physicians have about fats:

For related discussion, see also Dr. Berry’s video about “The Proper Human Diet.”

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Author: Lee Aase

Husband of one, father of six, grandfather of 13. Chancellor Emeritus, SMUG. By day I'm the Director of the Mayo Clinic Social Media Network. Whatever I say here is my personal opinion, and doesn't reflect the positions of my employer.

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