How much Fat do you Need?
Very little. Just about any food you can think of contains some fat, and when your diet is made up of at least 75 percent vegetables, fruits, and grains with a few nuts and seeds but without added oils, fats, cheese, or butter, as in the Lifestyle Diet, about 15 percent of your calories will be in the form of fat anyway. This is all you need. The body is capable of making its own fatty acids from the foods you eat with the exception of linoleic acid, and the mere three grams you need per day is more than supplied by eating a couple of tablespoons of sunflower seeds or one small dish of oatmeal. Even leafy green vegetables such as kale or spinach contain about 10 percent of their calories in fat. It is hard to be fat-deficient. Studies of people put on very low-fat diets, even when as little as .7 percent of their calories are taken in the form of fat as linoleic acid, have shown no adverse physical or psychological effects.
Even official bodies have recently begun to recognize the need to reduce dietary fats for the sake of preserving health. The U.S. Senate's Select Committee on Nutrition and Human Needs recommended in its report "Dietary Goals for the United States" a reduction of fat intake from the present 45 to 30 percent as well as a decrease in sugar consumption to 15 percent of total calories and a corresponding increase in the consumption of complex carbohydrates—the fruits, vegetables, and grains that are the foundation of the Lifestyle Diet. For long-term health and beauty, you should make an even greater reduction so that only about 15 percent of your daily calories are taken in fat.
This is in line with the Pritikin and other low-fat, low-protein diets which have recently caused great interest in both the medical profession and the general public. Pritikin recommends a diet of 80 percent complex carbohydrates, 10 percent protein and 10 percent fat. Although a radical departure from the traditional British, European, and American dietary habits, regimens like the Pritikin diet can not only substantially reduce cholesterol and triglyceride levels, high blood pressure, and high blood sugar, but can also lead to an automatic weight loss and leave people feeling and looking years younger. Such a low protein, low fat diet can also literally beautify a woman both physically and psychically.
At first such a change takes a bit of getting used to, but soon it becomes second nature and the increased vitality, slimness, and good looks it brings you in a few weeks help make it an easy way to eat permanently.
When these are broken down slowly throughout the day, they provide the pancreas with a steady flow of glucose at a rate of about two calories a minute. When you eat something sweetened with refined sugar, the glucose poured into the system (say 100 calories or more all at once) suddenly soars. So does the production of pancreatic insulin in reaction to the insult. When this insult occurs repeatedly, as it does in the usual Western diet, with its average of two pounds of sugar per person per week, the blood sugar levels become depressed, then soar, then become depressed over and over again by a pancreas made trigger happy. In many people this leads to hypoglycemia or low blood sugar, with its corresponding fatigue and mental and emotional symptoms. It can also result in diabetes and in the development of allergic reactions to foods and to petrochemicals, which have recently been linked with diverse mental disorders as well as many acute and chronic forms of illness.
Repeated eating of sugar and products containing it can also result in deficiencies in the B-complex vitamins and an imbalance in certain important minerals. And just in case you are reassuring yourself that you, after all, only eat raw sugar, you should know that one sugar is just about as bad as another. Raw sugar does contain some of the natural vitamins, minerals, and fiber that are found in the sugar beets or sugarcane from which the sugar has been taken but raw, brown, and turbinado sugars are all still highly concentrated simple sugars which create the same metabolic problems as white sugar. As such, they are potential disease-makers. The Lifestyle Diet excludes every form of refined sugar—from chocolate to jams to packaged breakfast cereals with their hidden sweetness. It does allow a little honey for sweetening muesli (two tablespoonfuls a day) plus one tablespoonful of blackstrap molasses if you want it for its nutritional value.