Why I Love Essential Fatty Acids (and how fats make you slim!)

coconut
Article by ross

oils are good for your body!Fat is the most important thing in my diet. I love it. Making sure I eat plenty of fat is my primary health goal every day. In fact, the one supplement I will never go without is a high quality fat supplement.

WHY?

There are so many reasons, so read on and I will give you the highlights. I promise that by the end of this article your opinion on fats will have changed and you will be hunting down some quality fat supplements of your own!

What Are The Important Fats

For optimal health, energy and wellness I strongly urge you to give some focus to the omega 3, 6, 9 and coconut oil that you consume. Here is a rundown of the basic facts of each to get you started!

  • Omega 3: The important omega 3’s are ALA, EPA and DHA. The human body cannot make omega 3 on its own so it is essential that we supplement our diets. Omega 3 is also the fat that we are most deficient in. Experts suggest that we need between 20-40ml of omega 3 per day to function optimally. To get this through diet alone is difficult, even if we eat oily fish and nuts every single day. Especially as a lot of the foods (fish & meat included) are farmed in a way that makes them less nutritious than in days gone by.
  • Omega 6: Omega 6’s are LA and GLA and are found in safflower, sunflower, hemp, sesame and flax. However, remember that when oils are exposed to light, air or heat they become toxic, so 99% of the sunflower and safflower oils that are commonly used are useless for health purposes. Using these (or any of the oils mentioned here) raw and fresh on salads, pastas etc is a great way to increase the amount of healthy fats in your diet. But remember – many of us actually consume too much omega 6 in relation to omega 3 which can cause problems (getting the ratio between 3, 6 and 9 is important).
  • Omega 9: Omega 9 is mostly OA, which is found in the lovely olive, almond, avocado and macadamia oils. Again, the ratio is important, but many of us use less of these oils, so this is not something we need to consider quite so much. The handy thing is that these oils all taste delicious, so they are easy to incorporate into our lives.
  • Medium Chain Tryglycerides (MCT) from Coconut Oil: MCT are hard to come by, and almost all other oils we consume are long chain. We specify coconut oil because it is almost always organic, is incredibly resistant to heat, light and air (unlike all other oils) so it can be cooked with and still healthy, and because it tastes great!

Background and Benefits of Fats

Forget everything you know about fat for a moment. Fats get a bad rep. For years the health industry and food manufacturers have bundled all fats, good or bad, together and have told us to keep them out of our diets. However, there are two sides to the story of fats. It is absolutely true that you should aim to completely eliminate the ‘bad’ fats, such as trans-fatty acids and saturated fats. However, there are also the ‘good’ fats, also known as Essential Fatty Acids that are so beneficial and vital to our wellbeing, yet sadly we are chronically deficient in them.

As mentioned these Essential Fatty Acids (EFAs) are called essential because the body absolutely requires them to function, yet it cannot manufacture them itself. It relies upon us to consume these fats, namely omega 3 and omega 6. These fats are so important that even if we eliminated the bad fats from our diets completely, we would still, eventually, die if we did not ingest any of these EFAs. We simply cannot live without these fats!

Do you, or have you ever suffered from any of the following:

* Dry skin, acne or skin disorders such as eczema, psoriasis or rosecea
* Constipation
* Weight gain
* Low energy levels
* Brittle hair and hair loss
* Poor nail growth
* Deterioration of liver and kidneys
* Depression
* Inability to sleep
* Low immune system
* Digestion problems, inflammation, bloating
* Allergies
* Low libido
* Tingling in arms and legs

These are just a few of the symptoms of omega 3 and 6 deficiency. And these symptoms show up fast!

Alkaline Diet Recipe Book BannerPersonally, I used to suffer from dry skin, eczema in my ears (very irritating!) and quite bad acne. These ALL cleared up within a few weeks of proper EFA supplementation. My father was well on the path to arthritis in his shoulder (years of cricket!) and could not lift his arm above shoulder height. After a month on the fats he had proper functioning again. He couldn’t believe it and spread the word to all of his friends who all also felt similar benefits.

We are chronically deficient in these fats and they are just so important.

And here are some of the benefits…

Aside from the few benefits I have personally noted (written above), Udo Erasmus has found that proper consumption of EFAs can lead to the following:

  • Increased Energy: Omega oils increase oxidation rate, increase metabolic rate, increase energy levels and increase stamina.
  • Weight Loss: Increased metabolic rate means that we burn more calories. Helps kidneys dump excess water held in tissues. Help decrease cravings, lower glycaemic index of foods and suppress appetite.

  • Cardiovascular Disease Prevention: Consumption of EFAs may prevent heart attacks and also reduce risk of sudden death due to cardiac arrythmias. Omega oils have a number of heart-healthy effects, including reducing triglyceride levels, raising levels of HDL (“good”) cholesterol and reducing blood pressure.
  • Decrease in Symptoms of Inflammatory Diseases such as Arthritis: Omega oils are successful in the treatment of symptoms of rheumatoid arthritis particularly in its early stages. EFAs are also very useful in the treatment of PMS (and related cramps) and inflammatory bowel disease.
  • Strengthened Immune System: Omega oils can make hormone-like eicosanoids that regulate immune and inflammatory responses. Omega 3 has anti-inflammatory effects and can slow autoimmune damage;
  • Improved Brain Function: The brain is over 60% fat and omega oils are vital components of our nervous system. They are needed to make the neurotransmitter serotonin. Depression and other brain diseases show decreased levels of omega 3;
  • Increased Recovery and Healing Capabilities: Omega oils are necessary for cell growth and division. They form all cell membranes and regulate vital cell activity;
  • Healthy development of Infants: For nervous system development, a growing child needs optimum omega 3 fatty acids.
  • Decreased Possibility of Infection: Omega oils have anti-fungal, anti-yeast, and anti-microbial properties, helping to protect against infections;
  • Stronger Bones: EFAs aid in the transport of minerals that keep bones and teeth strong, helping to prevent osteoporosis;
  • Protected Genetic Material: EFAs regulate gene expression, and omega 3’s inhibit tumor growth;
  • Reduced PMS Symptoms: Studies indicate that omega 6 intake was voted, by women, among the top three most effective PMS treatments. Omega 3 may be even more effective;
  • Clearer Skin, Stronger Nails, Shinier Hair: EFA deficiency often leads to dry, flaky skin, weak hair, and brittle nails.

More recently, studies have also highlighted the positive effects of essential fatty acids on the development of infants, in treating ADHD and other behavioural problems, in treatment for depression and to treat Alzheimer’s disease.

Just some of the big fat lies

I’m not going to go into this too much, but there are some unholy scandals out there with regards to the lobbying and marketing of the butter and mainstream oil industries. Here are my two biggest issues that I have:

  1. Any fat, oil, butter, margarine, shortening, lard etc becomes toxic instantly once it is heated, or exposed to light or air. And apart from coconut oil, which is unique in it’s properties, there are no other oils on earth that are meant to be solid. To make an oil solid you have to REALLY refine it, with light, heat and air. REALLY refine it.

    So what’s my problem?

    My problem is this: there are thousands of oils, margarines and butters out there that are being marketed at healthy. Lowering cholesterol, containing omega 3, being good for your heart etc. It is all absolute bull****. I am stunned that they are allowed to get away with this. Which brings me onto point two…

  2. Governments, the world over are literally bribed by the canola, sunflower, vegetable oil manufacturers. These oils, in the way that they are manufactured and delivered to consumers (not only are they sold in plastic containers that have been proven to leak toxins from the plastics into the oils, but the containers do not protect the oils from light or heat) – means that they are extremely unhealthy. Thousands of research studies have linked the use of margarines, canola and other vegetable oils to the onset of degenerative disease. At the same time, thousands of research studies have linked the intake of high quality, cold pressed omega oil blends (particularly omega 3) with the prevention and recovery of degenerative diseases.

    Again, what’s my problem?

    The problem is that the oil companies are absolutely bribing governments not to ban their products or put warnings on their labels.

There, rant over!

The Right Fats Don’t Make You Fat

I’ve mentioned weight loss in regards to consuming healthy fats a few times already in this article, which might be confusing you – so I thought I’d clear it up quickly.

It is such a great shame that it was decided that all oils should be labeled together as ‘fat’ because their effect on the body, and the way the body uses them could not be different.

The body stores saturated and monounsaturated fats. When you consume sweets, simple carbs and starches the body uses what it can quickly, but the majority of this energy is converted into saturated and monosaturated fat and is stored. In short, it isn’t easy for the body to use this type of energy and it can lead to overeating and sugar addiction as in the absence of good fats, the body seeks more and more.

Good fats such as the omegas and coconut oil are easily used by the body as slow-burn energy. The body is able to store much more of these fats as energy and literally none contribute to the increase of your waistline.

Udo Erasmus, the world’s leading authority on fats and oils states:

In our culture, most overweight results from excessive consumption of sweet and starchy foods. If we limit our intake of carbohydrates to our body’s energy requirement, normal body weight is one of the benefits. Fats suppress appetite and therefore help to stabilize body weight. The good fats (omega-3 especially and omega-6) increase body fat burning, decrease body fat production, and increase body heat production (i.e. fat burnoff without exercise).

For best results, lower carbohydrate intake and increase consumption of good (omega-3 and omega-6) fats made with health in mind.

This is also especially true of coconut oil, which as mentioned is a MCT – meaning that the body can utilise this fat rapidly as energy, and none is stored as fat in the body.

I know it might feel weird at first putting spoons of pure fat into your body – but these fats are different, in fact, I really wish they weren’t even called fats because it is SO misleading!

How To Get Enough Fat in Your Life

So the final piece of the jigsaw, now you know how important fats are, that the right ones won’t make you fat and that the right ones are essential for your health is this – how to get enough!

Supplements

The two main supplements we highly recommend are:

  1. Udo’s Choice: this is simply the very best oil supplement in the world. Period. There is no better quality oil supplement out there. Udo’s Choice contains only organic ingredients and the product is cold pressed to retain all of the nutritional benefit. It supplies a range of omega 3, 6 and 9 in a 2:1:1 ratio which is optimal for human health and has a pleasant nutty taste, meaning that it is delicious on salads, pastas and vegetables. 100% vegetarian. Click here for more information on Udo’s Choice.
  2. Coconut Oil: as mentioned, coconut oil is one of a kind in that it provides a clean, organic source of MCTs, as well as being extremely heat, air and light resistant so it is the only healthy oil you can cook with (making stir frys healthy again!). Coconut oil is also known to increase your metabolism dramatically and give the body and instant source of clean, slow burn energy! It is also delicious, making it a really easy supplement to take. It honestly just takes like Bounty chocolate! Click here to get your hands on some lovely coconut oil.

These are the foods I believe to be healthy, and high in omega 3, 6 and/or 9:

  1. Other oils: while flax and hemp are the highest in omega 3, olive and avocado are good, clean sources of omega 6 & 9.
  2. Nuts & Seeds: go for flax, almonds, walnuts, sunflower seeds, pine nuts etc. All the ones you know are good and healthy! BUT avoid peanuts – they are always stored for ages and end up full of fungus and mold
  3. Avocado: eat plenty in salads and for snacks
  4. Oily Fish: while I’m a vegetarian myself, I understand and appreciate that oily fish are a smart addition to your diet
  5. .

So there you have it – make a commitment TODAY to get more omega-3 into your diet – every day!

Further Reading

Udo’s Article on Fat’s and Weight Loss
Udo’s Article on Cooking Oils and how bad they are
Udo Erasmus on Fats & Oils

WH Foods rundown of omega 3

Mercola’s Article on Coconut Oil

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  1. Pingback: Carnival Of Healing, #174 « Ninadixon’s Weblog

  2. rose Reply

    I have nearly all the symptoms as above and a few more. Three years ago i started an eating plan (just4weeks) aimed at low carbs and high protein with supplements 3.6.9 efa’s. I lost 30 pound and kept it off for two years, then i started to put it back on and have gained 21 pounds. went to the hospital to see so called experts and was told to eat less and i was menopausal, i am 54, they could not tell me how i had put weight on when i was doing the same eating plan and supplements as before – any ideas would be a great help. Oh and i started losing my hair, cracked feet, feeling the cold, dry skin – you name it i had it.

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  8. Jo - Burn The Fat Review Reply

    Thank for shareing, great content..

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  10. judith michell Reply

    did you look into your thyroid function it sounds like an under active thyriod to me as i had the same experiance and was diagnosed as such and have since got it under control and now have lost weight again

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  12. ortsa Reply

    Thanks for the useful info but saturated fats are just as important in a healthy diet, they are needed for proper utilization of essential fatty acids, are needed for absorption of calcium into bones and enhance the immune system.

  13. Erik Reply

    Following up ortsa a little… you seem very careful to note that coconut oil consists of medium-chain fatty acids… but avoid mention of the just-as-important fact that it’s a saturated fat. You also note that its properties are unique… among plant oils. Its “unique properties” are old hat when set amongst the rest of the saturated fats, which are mostly animal-derived and just as healthy for you as coconut oil.

    Omega 3 fatty acids, omega 6 fatty acids, and saturated fats are all essential to long-term well-being (omega 3 to 6 ratios are also highly important, and omega 9s just sort of come with the territory). Trans fats are the only common type of fat that can be truly considered toxic or harmful in any amount (and it certainly is!) Stands to reason, when you consider that it’s manufactured by subjecting the already-unhealthy processed plant oils you’ve mentioned to industrial chemical processes.

    I’m sure we’d probably disagree on whether or not saturated fat is appropriate (or, I might suggest, optimal) as a major source of calories and nutrition in diet, but it would be irresponsible to your readers to imply that they should be avoided. Even if you do so while still including coconut oil. I don’t know if I’d quite call Udo Erasmus the leading (or even among the leading) experts, either…

    Also, this: “I know it might feel weird at first putting spoons of pure fat into your body – but these fats are different, in fact, I really wish they weren’t even called fats because it is SO misleading!”

    Misleading about what? The fact that they have very similar roles in your body to also-healthy saturated fats? Sure, monounsaturates, polyunsaturates, and saturates are different, but not in different nutritional categories by any stretch. Honestly, I’d be more worried health-wise about the polyunsaturates (those Omega-6s) than the saturates (most importantly, they can promote inflammation) but again, the ratio of Omega-3s to Omega-6s is the important aspect.

    I’d advise you to brush up on your basic biochemistry and investigate the metabolic effects each type of fat has in the body. Again, you’ll find that saturates are both necessary and beneficial (including your beloved coconut oil, of course). Further investigation will show that most of the negative effects attributed to saturates (and cholesterol, for that matter) are due to excessive carbohydrates (especially simple sugars) and toxins found in grains, but the same food industry forces that you rant about above are responsible for the mindless demonization of fats for the last several decades, saturates in particular.

    Be careful with the words of experts. Many (if not most of them) have an agenda, which may or may not be benign. A saying goes “math is the tool that lets you catch lying experts.” This is of course in reference to the myriad studies done these days to “prove” this or that which, when basic math principles are applied by the layperson, are shown to make not a lick of sense at all, much less prove anything. We could modify that to “biochemistry is the tool that lets you catch lying nutrition experts.”

    I’m not in favor of vegetarianism, but I do believe it can be done healthfully. Again, sufficient dietary saturates are a VERY important part of doing so.

  14. Alfreda Purgason Reply

    effective luck being consumers

  15. Elvin Arnall Reply

    hey Dude , i read w/ Your web blog. Do you have twitter or facebook so i can follow you ?

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  18. Rosacea dieet Reply

    Hi Ross,

    I have noticed something with myself regarding the omega fatS: I have rosacea and omega# is good for me, but when I have too much omega6 intake I’m starting to go red. Maybe this has to do with the increase in bodyheat?

    I honestly had never heard of omega9 so I learned something new (again)!

    Miranda

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  20. Diana Reply

    It’s hard to find knowledgeable people in this particular topic, however, you sound like you know what you’re talking about! Thanks

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  30. Juan Carlos pallares Reply

    What is your opinion on getting a teaspoon of bicarbonate upon rising in the morning to turn your body alkaline?
    Also where can I buy the udo’s choice of omega 3?

  31. orlando Reply

    hi i use efa capsules .What bothers me is that i left the capsules in a cupboard with atemperature of 30 degrees can i use the capsules or not ?kind regards orlando

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