What the fat? How to go back to full fat without putting on weight 78



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Do you remember the days of bacon and eggs, milk in glass bottles with the cream on top and freshly churned butter til the cows came home?

They were the good old days. But then the low fat era came along. Suddenly, everyone was swapping their butter for margarine, ditching the bacon for ‘healthy’ wholegrain cereal and drinking milk so low in fat it resembled dish water.

It’s hard to get excited about these foods, it really is. And the funny thing is, we aren’t any healthier for the deprivation we’ve suffered. Cardiovascular disease is on the rise as are other lifestyle related conditions including type 2 diabetes and obesity. Osteoporosis is a huge concern amongst the ageing population and a deficiency in the fat soluble vitamins D and K play a role in this disease. No doubt you, or someone you know is suffering from one or several of these conditions.

But what happened to our food when they took out all the fatty, tasty stuff? Well, they had to find an alternative that would provide ‘flavour’ so in went the sugar and lots of it. Most cereals in fact contain more than 6 teaspoons of sugar per serve which is close to our daily allowance. And that’s just breakfast. We have also seen a huge increase in the use of artificial colours and flavours which also don’t do our health any favours. Food used to be sourced in the paddock and shortly after land on our plates. Now, food comes in boxes and packages and you need a chemistry degree to understand what the ingredients are and how they are manufactured. Some of the foods we are encouraged to eat have a longer life expectancy then us!

Perhaps we had it right the first time. Even from a common sense perspective, fresh, real food with all its trimmings and all its fat sounds far healthier than sugar and chemical laden products wrapped in plastic. Maybe you could dip your toe in and start allowing yourself some of these ‘indulgences’ once again because as it turns out, you’ll be healthier for it.

Here are some ideas to start you off.

Swap margarine for butter

Butter is a valuable source of the fat soluble vitamin K to help protect against osteoporosis and heart disease. Also contains vitamin E and vitamin B12 and it tastes amazing!

Bring back the eggs!

For a long time there we were told to watch our consumption of eggs due to cholesterol. However, recent studies have showed that dietary cholesterol doesn’t have much to do with blood cholesterol levels. Eggs are an amazing source of so many vitamins and minerals so try poaching a couple tomorrow in place of your bowl of cereal and a little bacon on the side from time to time won’t hurt either.

Ditch the diet yoghurt and go for the creamy stuff

Diet yoghurt is a disaster. It’s loaded with sugar and it doesn’t fill you up. Go for a full fat, unflavoured Greek or natural yoghurt. Add some fresh fruit if it’s not sweet enough for your palate.

Say no to skinny lattes and take the full fat option instead

Again, this is particularly important as we age as we must include full fat dairy over low fat dairy so we receive adequate amounts of the fat soluble vitamins A, D and K. Did you know you can still buy milk in the supermarket that has the cream on top? Look for the unhomogenised varieties; it’s the closest thing you will find to real milk straight off the farm.

Real food has fat. It was perfect until we humans started meddling with it. Bring some real food with fat back into your life, you will be better off as a result. Now, what indulgences have you missed that you might add include on your plate today?


Share your thoughts below.

Katie King

Katie King is a practising Nutritionist based in Brisbane, Australia. She has a special interest in nutrition for diabetes and cardiovascular health and promotes a whole food lifestyle. Katie takes clients face to face and also Skypes to other parts of the world. She enjoys writing as she can share uncomplicated Nutrition advice with others. www.thebalancednutritionist.com.au

  1. Have done this other than the full fat milk which makes me feel really ill. Have lost weight.

  2. Dislike margarine so have always used butter. Can’t live without eggs. I very rarely eat bacon as I don’t particularly like pork. I do enjoy skinny coffee but have about a cup of milk a day. Really do miss having milking cows and goats however

  3. I’ve lost the taste for full cream milk in tea or coffee and prefer skim. I’ve gone back to butter long ago. I never really gave up eggs as I am an omelet lover.

  4. I never got on the low fat wagon, although I have stopped buying butter for my raisin toast on a Saturday morning, but when I go out I always have those yummy bread rolls with the little butter pat, I use full fat milk and cheese, make full fat yoghurt and cook with full fat cream. My cholesterol is good my blood pressure is excellent. Just add some walking each day and all is well in my world, (Yes of course I am a little chubby, but very happy and more importantly healthy.

  5. Lived on my grandmother ‘s poultry farmed after I got married. My aunt and uncle also lived on the property and their passion was dairy cows. So we had eggs and ‘real’ milk in plenty. Can’t stand the taste of today’s ‘pretend’ milk unless it is served as latte.

  6. We use full cream milk and butter. We also have bacon and eggs every Sunday morning and a roast for Sunday dinner. If we feel like eggs for breaky any other morning we have them. Even a bacon toasted sandwich. My husband makes our bread quite often too. We are still healthy and enjoying life. Maybe a little over weight not much and not enough that the doctor says anything to us. Enjoy life to the fullest we say.

  7. I have a boiled egg daily, semi-skim (,Devondale’s) for cereals, but for coffee is always full cream. Have bacon every now & then, butter or margarine on toast.

  8. I find it hard to have full cream milk now as I have been off it for some time and don’t like the taste any more. I have been having eggs for a long time, usually boiled, and as for the yoghurt, not too sure that my dietitian would like to read this. She wanted me on the low fat yoghurt.

  9. We have stopped eating any grains, added sugar and preservatives. We eat butter, full cream everything and cook in lard or coconut oil. And have both lost about 5kg’s in 5 months.

  10. Yup…I love butter and always will. Low fat milk and yoghurt are quite good. I don’t like eggs and not too fond of bacon either. Low fat or not, it’s a matter of choice…whether one lives to eat or eats to live. 😉

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