Low Fat Keeps You Fat

Two opposing schools of thought are at war with each other in the media and in the medical establishment. It's safe to say that the average person has heard that fat is bad for health, but also that things like fish, flax, and olive oils are good for the circulatory system. You can't pick up a health magazine without reading about the evils of trans fats and the miracle that is Omega-3 (or 6, or 9) fatty acids.

Most people who diet look to limit their calorie intake by eating "diet" or "lite" versions of full-fat foods. While this is a good idea in theory, it can backfire.

In a 2004 study published in the Journal of Clinical Nutrition, participants who ate salads with fat-free dressings absorbed fewer nutrients from spinach, tomatoes and carrots than those who ate salads with full-fat dressings.

Consuming healthy fats (i.e. monounsaturated, long-chain fatty acids like olive, sunflower or flax oils) with a meal also increases saiety - how fast one feels "full" when eating. Fats remain in the stomach longer, and the resulting combination with other foods may lead to more nutrient absorption as a result. The extra caloric intake from healthy fats can be offset by eliminating other fat-containing foods (like margarines, cheese and most processed items).

Plus, fat-free dressings and other low-fat products taste like crap. Ever read the ingredient list on fat-free ranch dressing? Could you pronounce anything? Isn't fat-free half-and-half an oxymoron? Enough said.

Put down the fat-free italian dressing and make your own with olive oil and some dried spices. The rich taste of the oil and spices in one tablespoon will more than make up for the quarter-cup of lite ranch that otherwise might end up on those poor lettuce leaves. Or mix together some salsa, pureed avocado and greek yogurt for an amazing twist on traditonal guacamole; add it to a chicken wrap or salad.

Spread a tablespoon of peanut butter on the halves of an english muffin before adding fruit spread, or a tablespoon of chopped walnuts in your morning oatmeal. The fiber in an apple plus the good fat found in almonds will get you over the 3pm snack attack.

The most important thing to remember is moderation in portion size and intake. Fats should comprise 20% - 30% of a day's calories, and if the goal is to feel full longer, be sure to pair fats with carbohydrates and protein to balance a meal. Plan your meals in order to work your weight loss plan.