For years, low-fat diets have been touted as the key to weight loss. But Dr. Michael Aziz, a world-renowned internist and regenerative physician, has a different message: we need to eat fat to lose fat. His approach is rooted in the belief that removing fat from foods often leads to the addition of unhealthy chemicals, and that low-fat diets simply don’t satisfy our cravings, leading us to overindulge on processed, sugar-laden foods. As Dr. Aziz explains, this can increase insulin levels, which in turn promotes fat storage, resulting in hunger and overeating.
Instead, his research and advice suggest that consuming healthy fats can actually help regulate metabolism, support hormones, and shed stubborn pounds.
Does Eating Fat Really Help with Weight Loss?
Yes, according to Dr. Aziz and several studies. A 2015 study published in The Lancet found that diets high in healthy fats resulted in more significant weight loss compared to low-fat diets. This is because healthy fats help regulate hormones like insulin and cortisol that influence fat storage. Dr. Aziz emphasizes that natural fats should be embraced, but there are some fats that should be avoided—like trans fats from fast foods and ultra-processed oils found in many fried foods, which are linked to inflammation and cell damage.
Which Healthy Fats Support Weight Loss?
Dr. Aziz advocates for several nutrient-dense fats that can help with body fat reduction and improve overall health. Here are a few “super” fats to incorporate into your diet:
- Butter – Organic, grass-fed butter is an excellent source of conjugated linoleic acid (CLA), a fat-burning compound that has been shown to reduce body fat. Dr. Aziz even calls butter a “superfood,” noting its power to improve fat metabolism.
- Avocados – Often hailed as nature’s answer to Ozempic, avocados are packed with monounsaturated fats that help improve satiety and regulate fullness hormones. Studies show that people who add avocado to their meals are more likely to lose belly fat.
- Macadamia Nuts – These nuts are rich in omega-7 fatty acids, a type of fat discovered at Harvard School of Public Health in 2008. Omega-7s are linked to improved metabolism, reduced obesity, and lower inflammation, all of which support healthy weight management and reduced heart disease risk.
- Coconut – High in medium-chain triglycerides (MCTs), coconut helps accelerate fat burning and provides a quick energy source for the body.
Why Women Need More Healthy Fats
As women age, particularly after menopause, the body’s ability to metabolize carbs decreases due to lower estrogen levels, which can lead to weight gain. Dr. Elizabeth Bright, an osteopathic physician, suggests that a diet rich in healthy fats can help reset metabolism and lower insulin levels, combating the hormone imbalances that come with aging. Fat also plays a role in supporting estrogen production in the body, helping women maintain hormonal balance.
Dr. Aziz’s Recommended Daily Fat Intake
In his latest book, The Ageless Revolution, Dr. Aziz outlines a flexible dietary framework:
- 40-45% of daily calories from healthy carbs (fruits and vegetables)
- 40% from healthy fats (like olive oil, avocado, and nuts)
- 10-15% from protein (like fish, poultry, and eggs)
By following this balanced approach, the body is better able to function at a cellular level, boosting metabolism and hormonal balance, which can lead to weight loss. His meals include nutrient-dense options like veggie omelets with cheese, grilled shrimp with a green salad, and salmon with steamed vegetables.
Success Stories: Real People Who Lost Weight by Eating More Fat
Several of Dr. Aziz’s patients have successfully shed pounds while eating more fats. For example, Carly lost 120 pounds in her 40s, and Deborah Ripley, at 70, ran her first 10K and regained her youthful energy. Nida Sharif, who struggled with emotional eating and weight loss, switched to a diet rich in healthy fats and dropped nearly 50 pounds in a year.
How to Add More Healthy Fats to Your Diet
Dr. Aziz recommends these key tips for incorporating healthy fats into your routine:
- Include healthy fats in every meal and snack: Don’t avoid fats; embrace them with every meal.
- Eat your greens: Aim for 5 to 7 servings of vegetables and 2 servings of fruit daily.
- Increase protein intake: Aim for 1 to 3 servings of protein (the size of your palm) daily.
- Practice intermittent fasting: Try eating just brunch and dinner on some days.
- Limit simple carbs: Avoid processed sugars and refined carbs.
- Supplement with omega-3s: Dr. Aziz suggests at least 1 gram of omega-3 fatty acids per day.
Healthy Fats for Sustainable Weight Loss: A Cheat Sheet
Here’s a quick guide to Dr. Aziz’s top six fats for weight loss:
- Wild fish – Rich in omega-3 fatty acids
- Extra virgin olive oil – A heart-healthy unsaturated fat
- Macadamia nuts – A source of omega-7s
- Organic grass-fed butter – A source of CLA and fat-soluble vitamins
- Avocados – Packed with monounsaturated fats and fiber
- Coconut – High in fat-burning MCTs
Conclusion
Dr. Aziz’s diet plan isn’t about eliminating fats but rather about incorporating the right kinds of fats into your meals. These fats not only help with fat-burning and weight loss but also support overall health by improving metabolism, balancing hormones, and reducing inflammation. By adopting this fat-friendly approach, you can nourish your body, shed excess pounds, and improve your overall well-being.
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