Transcript HOORAY for FAT - Low Carb Guelph

TODAY’S MENU
1. Why is fat good for us?
2. Ketones and Ketosis
3. Cholesterol: Friend or Foe?
4. What do my cholesterol blood tests
mean?
5. Which fats to avoid, omega 3 vs 6
6. Which fats to cook with
Why is Fat Good For Us?
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Fat is a high energy fuel
It burns cleanly producing energy, CO2 and H2O
produces fewer free radicals than carbs
increases natural antioxidants (anti-cancer
defenses)
• cancer cells cannot use
fat
• fat makes us feel full
• Fat enhances flavours
preferred fuel of the brain
70% fat
What’s the Story About Ketones?
•Ketones are “ fat on steroids ”, jet fuel for our bodies
•Liver makes ketones from fat and releases them into our blood
stream
•excellent source of energy for all our organs
•the lower your carbs and insulin, the more fat converts to ketones
•they occur naturally in healthy bodies after an
overnight fast, but not for those with metabolic syndrome
When we burn fat as our fuel and make ketones,
we are in a state called ” nutritional ketosis”
CHOLESTEROL
Friend or Foe?
CHOLESTEROL is Essential to Life
1. sex hormones: estrogen,
progesterone and testosterone
2. cortisol: stress hormone
3. aldosterone: controls salt
4. vit D: bones, immune system,
cancer, mood
5. in every cell membrane
6. every cell produces cholesterol
CHOLESTEROL
Cholesterol levels are tightly
controlled by our bodies-50,000 mg
1. our liver and cells decide how
much to make-800-1200 mg daily
2. we excrete cholesterol when we
have too much and our intestine
reabsorbs it when we need more
1 egg has only 200- 300 mg
if we lower cholesterol with a
drug what could happen?
300=7.8mmol/L
140=3.9mmol/L
180=4.7mmol/L
260=6.7 mmol/L
What do my cholesterol blood
tests mean?
Triglycerides(TG) are the fat we make and store due to
carbs and insulin.
We store TG in all our cells but also
our liver puts the extra in “boats” called LDL
that we can measure in our blood.
1. The more TG we make the more LDL boats we make
2. The more LDL boats we have the more clogged and
inflammed our arteries become
Is LDL always Bad?
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NO !!!!!
LDL’s job is to take important cholesterol to
wherever it’s needed; to cells to make more
hormones, or to repair cell membranes
LDL is necessary and helpful
LDL is bad only when our bodies cope with too
many carbs (sugar)
So….. It’s the number and type of LDL that’s
important
HDL
HDL is made by the liver
It cleans up cholesterol from our
arteries and takes it to where its
needed
and back then to the liver for
disposal
The more HDL the cleaner our
arteries
How can I get more HDL?
EASY !!!!!
Eat less carbs
Eat more fat
Exercise
P.S. There is no drug that can do this!
Chol/HDL ratio
Is a good overall indicator of your
cardiovascular risk
Omega-3 and Omega-6
Your main source of fat
1. saturated fat such as coconut oil
2. monounsaturated such as olive oil
Consider the PUFAs as essential supplements
There are 2 essential fatty acids
Pro blood clotting
anti blood clotting
Ratio of omega-6: omega:3
• Hunter-Gatherers: 1:1, 2:1, 3:1?
• Modern Man: 15:1, 20:1, higher?
The Plan
• Decrease omega-6 intake by avoiding
vegetable and nut oils, and processed food
• Increase omega-3 intake with daily fish oil
supplement
The response to fish oil supplementation varies
between people and some individuals require higher
doses to achieve physiological effects.
A good minimum dose to start is somewhere around
300 mg of EPA and DHA per day, which is equivalent to
about one serving of fatty fish.
A more optimal dose would be closer to 1,000 mg per
day of EPA and DHA.
If you are at high risk for heart disease, stroke or
inflammatory condition, then 1,000 mg to 2,000 mg per
day may have better effects.
Dr Jeff Volek
weight loss
less dementia
more energy
Eat saturated and monounsaturated fat
to satiety, avoid omega-6 fats and
supplement with omega-3 fish oils, eggs
and cholesterol are good for us, and if
we avoid carbs our LDL is friend not foe.
better mood
Less or no medications
lower blood pressure
Low Carb High Fat (LCHF) can
avoid this future!!
HOORAY for FAT