by Anna Derhak, Nutrition Educator

Have you tried to lose weight on a low-fat diet? If so, you are not alone. In fact, millions of Americans have, only to regain that weight and more. Since the low-fat craze started in the 1960's, American waistlines have grown, not diminished.

I used to follow a low-fat diet because that's what I learned to be healthy in my undergraduate studies. I replaced fat with foods like bagels with low-fat cream cheese and granola bars. I ate more processed carbohydrates and felt hungry all of the time. This led me to crave sugar and over time I gained weight instead of losing it.

As a nutrition educator and counselor, I now understand why following a low fat diet didn't work for me and doesn't for most people. Usually, when people reduce the fat in their diets, they end up eating more high sugar, processed carbohydrates. Whenever we eat sugar, it spikes our blood sugar and causes insulin levels to rise. Current research has shown that when insulin levels are high in the body, sugar is being stored as fat (triglycerides). Processed carbohydrates, such as pretzels, crackers and cookies give us an initial rush of energy, but later cause our blood sugar to drop too low, which results in cravings and weight gain.

Healthy fat is what gives us the feeling of being full. We also need to eat fat to be able to burn it as fuel. Healthy fat choices include the following:

• Butter (instead of margarine)
• Olive oil (instead of vegetable or canola oil)
• Raw nuts and seeds

Many people come to our office looking for help to lose weight. In addition to balanced eating, we often suggest that they incorporate Omega 3 fish oil, an essential fatty acid that increases metabolism. Daniel, a client of mine, lost 30 pounds in six weeks by incorporating healthy fats, eating more frequently and taking 3000 mg of Omega 3 fish oil daily. Omega 3 fatty acids activate the cells to make metabolism work more efficiently.

Tune into FM107.1 this Saturday at 2:00 p.m. listen to Wendy and Cassie talk about how the healthy fats rather than low or no fats will help you increase your energy and metabolism. Remember if you missed the show you can still listen to it the following Saturday on AM950 at noon or download it from our website.

This is a great recipe that the whole family can enjoy! Salmon loaf contains large amounts of Omega 3 to help increase metabolism. It's perfect for a fall dinner as an alternative to meat loaf.

Have you been struggling with weight for a long time? Don't like the taste of fish? If you answered yes to either or both of these questions, you would definitely benefit from a supplement of Omega 3-fatty acids. This supplement comes in a gel-cap or liquid form and can help with many different things, particularly:

• Weight loss
• Lowering LDL Cholesterol
• Decreasing Inflammation
• Depression