Some fat is needed in your diet to help you lose weight and keep you healthy. The problem is that most people eat too much of the wrong fats, and not enough of the beneficial fats.
Saturated fat and trans fat are found in animal products and processed foods. These fats will prevent you from losing weight.
A great thing about the 0,1,2,3+ Weight Loss Plan is that it’s naturally low in these destructive fats and relatively high in beneficial fats called essential fatty acids.
Many people have fallen in love with olive oil and consider it a part of a healthy diet. This may be due to reports that came out saying countries – mostly in the Mediterranean regions of the world – consumed foods rich in olive oil, yet had a low occurrence of heart disease and obesity.
What was overlooked in these studies was the fact that these regions also consumed a high amount of fruits, vegetables, and beans.
Another important oversight is that the people of these Mediterranean regions worked hard farming and pushing plows all day. It’s likely that it was their high-nutrient diets and tons of exercise that protected them from heart disease, not their intake of olive oil.
Unfortunately, America skipped the message about exercising and eating fruits, vegetables, and beans and only took the message that olive oil must be good for you. In reality, olive oil is not health food and certainly not diet food.
Reducing oil in your diet
Too much oil of any kind used when cooking vegetables or in salad dressings is a sure way to sabotage your weight loss. One tablespoon of olive oil contains 120 calories – it’s pure fat. I have provided some non-oil salad dressing recipes in the bonus recipe booklet.
There are some tricks to reducing the need for oil when you cook. For instance, you can use parchment paper or an oil mister (I use, and highly recommend, Misto) to reduce the amount of olive oil you use in recipes.
Spices improve the taste of salads, soups, stews, and most healthy recipes. They are also valuable for those who need to reduce salt intake due to heart-related illness or high blood pressure.
I include a more complete list of spices in the bonus recipe booklet, but a few staples in my kitchen include: basil, oregano, thyme, garlic, chili powder, cumin, and curry powder.