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Did you know eating healthy fats helps us burn off body fat?

Updated on August 23, 2017
Healthy fats: Nuts, extra virgin olive oil, and avocados
Healthy fats: Nuts, extra virgin olive oil, and avocados | Source

Unlike what I've grown up believing, low fat diets aren't good for us. Our bodies need healthy fats every day!

A couple of years ago, I decided to search for information online about preventing diabetes. Having a family history of it, I knew I was at risk for type 2 diabetes, and didn't want to develop it! What I found was Dr Ron Rosedale's book, The Rosedale Diet. Since then, I have seen some of the same information in other books (such as Dr. Mercola's No Grain Diet), as well as on various websites. Perhaps the most important thing I learned from my research was that my years of severely restricting my fat intake had not been of benefit to me! Our bodies NEED healthy fats! You are not doing yourself a favor by eating a very low fat diet!

Both The Rosedale Diet and the No Grain Diet are about a lot more than just consuming healthy fats though! Keep reading, and I'll tell you more about them, and also share with you some of my experiences and the recipes I've been enjoying since beginning this new way of eating!

Note: I am most familiar with Dr. Rosedale's diet, so most of my discussion will be about his recommendations, but I have included information about Dr. Mercola's diet when possible. I think the most important message of both is to stop eating grains and sugar and consume more healthy fats.

All images on this site, other than items for sale, were created by Janiece Tobey.

"Good fat turns you into a wonderful fat burner. It truly is a miracle food."

- Ron Rosedale, M.D., Author of "The Rosedale Diet."

Turns Out We Actually NEED Good Fats! - My entire life I've avoided eating fat as much as possible...until recently. Now I try to have some with every meal!

I've learned our bodies actually need good fat to be healthy! Here are a few reasons why:

  • Our bodies need good fat in our diets in order to burn body fat!!

  • Our brains need good fat in order to function properly.

    Did you know that 60% of our brain is fat? Fats are needed to create neurotransmitters! That's why it's often recommended that ADD youth consume fish oil or flax oil. But don't we all want to have sharp minds that function well so we don't walk into another room only to forget what we came for? Good fats help improve memory, learning, and even our moods!

  • Good fats help us not feel hungry as soon after eating!

  • Good fats are good for our hearts!

    They can reduce our triglycerides, lower our blood pressure, reduce blood clotting, and decrease the amount of plaque in our arteries.

  • Healthy fats reduce inflammation in our bodies. This includes the inflammation of rheumatoid arthritis.

  • It is even believed that healthy fats may reduce the risk of cancer, especially colon, breast, pancreatic, and prostate cancer.

  • Our lungs, eyes, organs, nerves and cells all function better with some healthy fat!

  • Burning fats for energy provide us with a more consistent level of energy than does burning carbohydrates.

  • Fat soluble vitamins (A, D, E, and K) can't be absorbed unless fat is present.

  • Healthy fats can help improve our moods and enable us to better cope with stress. Low fat diets, on the other hand, promote anxiety and depression.

"What happens when we don't eat enough good fat? Paradoxically, we become fat because we can't burn off excess fat."

-Ron RosedaleThe Rosedale Diet

So what are good fats?

Here are some of the fats Dr. Rosedale recommends:

  • Extra Virgin Olive Oil (Purchase it in a dark colored bottle)
  • Almond Oil
  • Avocado Oil
  • Omega 3 enriched eggs (cooked in water)
  • Avocados
  • Olives
  • Nuts --Almonds, Walnuts, Pecans, Hazelnuts, Pine nuts, Pistachios, Brazil nuts, and Macadamia nuts (No peanuts!)
  • Nut butters (but not peanut butter)

My Experiences With Consuming Good Fats:

For good fats, I am mostly relying on nuts (almonds, pecans, walnuts and macadamia nuts...although I'll probably try some other nuts soon too!), omega 3 enriched eggs, avocados, and extra virgin olive oil. I'm planning to get some coconut oil soon and use that some as well. (Coconut Oil is a stage 2 food on Rosedale's diet. Dr. Mercola also recommends cooking with coconut oil.) I also plan to try avocado oil soon.

Update: I did begin including coconut oil in my diet. Coconut oil is powerful stuff. It's very good for you, but take it slow and easy at first, or you may end up with a detox reaction.

I also enjoy almond butter, which is another recommended food. I haven't used it a whole lot as I'm not really eating that many foods I can put it on. I did have it on celery once, and that was good. Dr. Rosedale does recommend some low carb crackers and a type of bread, but I've not purchased either of those yet. Almond butter would be great with a granny smith apple though!

"Carbohydrate production stimulates insulin release, causing storage of carbs as fat."

-Joseph Mercola, Author of the "No Grain Diet"

Here's what happens when we eat grains or sugar.

Insulin is the body's way of storing fat on our bodies in case of famine.

When we eat grains or sugars, the glucose in our blood rises which sends a message to our pancreas to secrete more insulin. The insulin lowers our blood glucose levels, but it also tells our body to store fat. That's insulin's job --> to insure that our bodies have fat to fall back on in times of famine. So, the body figures that whenever we have extra glucose in our blood, we might as well store some of that as fat!

In addition, once our blood sugar drops as a result of the insulin, we feel hungry and crave something to snack on! It's a vicious cycle of rising and falling blood sugar levels, leading us to eat more and more food, and store more and more of that food as fat.

Over time our bodies may become use to having high levels of insulin, which can lead to "insulin resistance." It is believed that being insulin resistant often leads to diabetes, heart disease, and cancer of the breast, colon, and prostate.

Dr, Rosedale also brings up the subject of leptin. I'll tell you more about leptin in just a minute!

Don't miss the recipes!

Scroll down for some low-carb recipes
Scroll down for some low-carb recipes | Source

There are a few low carb vegetarian recipes near the bottom of this page!

My Experiences With Going Grain And Sugar Free:

You'd think I'd be craving grains and sugars, wouldn't you? But I'm not experiencing many cravings at all. There was one time when I was preparing spaghetti with sauce, along with salad and french bread, for my son and a few of his friends, that a little craving popped up...but it wasn't for the spaghetti, as you might have imagined! It came after the boys had eaten and have gone off to play and I was cleaning up. Having to put the left over French bread away was hard, as I wanted to eat a piece. I was good and resisted though. That's been the only time I've really had to struggle to resist. I think it's because all the healthy fats keep me full and feeling satisfied, so I don't crave the things I'm not supposed to have.

Also, I've known for a couple of years now that I FEEL better when I eat a lot of veggies and very little grains or dairy products. My body just feels more energetic and alive with veggies. I feel weighted down by too many grains, and I crash a little while after eating sugary things, especially if I don't eat other things with them. So the Rosedale diet has me eating the very things that make my body feel GOOD!

"The Rosedale Diet is specially designed to control the key hormone that regulates both appetite and weight loss. That hormone is leptin."

- Ron Rosedale

The Rosedale Diet - An excellent "how-to' book about a low carb, high healthy fat diet

This is the diet I'm following, and loving. As a matter of fact, even though I didn't start this diet in order to lose weight, I have lost 15 lbs and I feel GREAT!

Recipes are included!

Leptin: An important hormone that helps controls hunger and also tells your body when to burn off body fat!

From what I've read in Dr. Rosedale's book, it sounds to me as if leptin plays the opposite role of insulin. Recall that I mentioned that insulin helps your body put on fat in case of a famine? Leptin says, "Okay, that's enough fat on you. Now it's time to burn some off!"

The problem is that just like many people have developed a resistance to insulin from consuming too many grains or sugars, so have many people developed a resistance to leptin. This resistance is caused by leptin levels staying high for so long that the body simply stops listening to the leptin. Thus, the body continues to store fat.

In order to get one's leptin functioning properly again, Rosedale tells us it's necessary to lower our leptin levels while our body relearns how to listen to it. (Have you ever heard that children listen to you more when you whisper than when you yell?)

Rosedale refers to his diet as a leptin sensitizing diet, as it increases the body's abilities to hear leptin and thus to realize more weight gain is not necessary.

"The dirty secret of high protein diets is that if you eat more protein than your body requires, the excess can turn toxic and can threaten your health. There is even growing evidence that a high protein diet significantly increases your risk of heart disease."

-Ron Rosedale

Low carbohydrate diets don't have to be high in protein!

The Rosedale Diet is NOT a high protein diet! This is good news for vegetarians like myself!

Dr. Rosedale and Dr. Mercola (and many other experts) agree that grains, starches, and sweets are responsible for most people's weight gain. Eliminating grains, starches, and sugars, while consuming healthy fats on a daily basis, allows our bodies to reprogram their cells to burn fat instead of sugar. Yet consuming high amounts of protein in place of the grains and sugar (like some other low carb diets recommend) isn't good for us either, as Dr. Rosedale explains in the quote above. In fact, several pages of Dr. Rosedale's book are devoted to explaining why we should not be eating a high protein diet! He tells us that when we eat more protein than our bodies need, the extra protein turns into a form of sugar, causing leptin and insulin spikes, and leading to sugar cravings. Therefore, eating too much protein makes it harder for us to burn body fat! Eating too much protein can cause your body to turn muscle and bone into sugar, make it harder to burn body fat, is not good for your heart, produces toxic by-products in our bodies, and heats us up too much.

Dr, Rosedale says it's fine to get up to half or even more of our calories from healthy fat as long as you aren't consuming grains or sugars. (If you eat both, your body will burn the sugar or grain for energy and store the fat as fat.) So instead of replacing your grains and sugars with even more protein, replace them with healthy fats, such as those in olive oils, nuts, and avocados!

"The more protein that you eat, the more toxic waste you must spend considerable energy getting rid of. That energy could otherwise have been used more appropriately to maintain and repair yourself - to become healthier, slow aging, and live longer."

-Ron Rosedale

The American Vegetarian Cookbook from the Fit for Life Kitchen
The American Vegetarian Cookbook from the Fit for Life Kitchen
It's also available very inexpensively on kindle!

Getting Enough Protein On A Vegetarian Diet

- Do you worry about getting enough protein? Maybe you should instead worry about getting too much.

Neither The Rosedale Diet nor the No Grain Diet were designed for vegetarians. But I'm a vegetarian and am following Rosedale's Diet anyway. I'm feeling GREAT on this diet! I know a few other vegetarians on the Rosedale diet as well, most of whom have been on the diet considerably longer than I have. They too seem to be doing well.

I've been a vegetarian for over 20 years..even through the pregnancies of my two children.. and never worry about "getting enough protein." Back when I was first becoming a vegetarian, I read The American Vegetarian Cookbook From The Fit For Life Kitchen by Marilyn Diamond. She discusses protein requirements in her book in an easy to understand way. She explains that scientists (and she refers to several highly respected authorities or organizations, such as the World Health Organization and the National Research Council) have found we don't need more than 2 1/12% to 8% of our total daily calories to come from protein. Even spinach is 49% protein! Broccoli is 45%! Lettuce is 34%. Cabbage is 22%.

Marilyn says the question for vegetarians becomes not "Where do you get your protein?" or "How do you get enough?" but instead, "How do you avoid getting too much?" If you have access to her book, check out the full article as it's really interesting!

Do you eat nuts?

What's your favorite type of nut?

See results

A comparison of Dr. Rosedale's and Dr. Mercola's diets.

Both seem to be excellent diets!

Both Dr. Mercola's and Dr. Rosedale's diets are very similar in that they recommend consuming no grains and no sugars, along with eating a diet high in good fats and non-starchy vegetables. One difference that I see is that Dr. Mercola says nuts should be restricted to walnuts, and Dr. Rosedale praises the health benefit of nuts and recommends them either with meals or as between-meal snacks.

Also, Dr. Mercola prefers full fat dairy products (or no dairy products) and Dr. Rosedale recommends fat-free cheeses and yogurts (if you eat any dairy at all), especially during the first three weeks. Both agree that dairy isn't necessary though and recommend limiting dairy if you choose to consume it at all.

(Please note that these are just my interpretations of what the two books recommend.)

I have not tried Dr. Mercola's diet. I am sure it is very good too! I simply found The Rosedale Diet first and fell in love with it!.

How I Use Nuts To Achieve A Healthy Weight:

My Experiences With Nuts

In all truthfulness, I don't see how I could make do on the diet without nuts. Not only are they an easy way to consume healthy "fat-burning" fat, they are just as convenient as more traditional snack foods, such as crackers, cookies, or popcorn. If I'm hungry NOW, I don't have to start cooking something before I can eat. I can just grab 5 or 6 almonds or other nuts and feel full for quite some time! At the same time, I know that my snack is helping me burn fat, rather than put on fat.

When possible, I eat raw nuts. Both Dr. Mercola and Dr. Rosedale agree that raw nuts are healthier than roasted ones.

How About You? Are you following the Rosedale Diet? - If you are already on the Rosedale diet, would you like to leave a little encouragement for those who are

Are you on the Rosedale Diet?

See results

Please Note:

This guestbook is just for people who are already following the Rosedale Health Plan.

There is another guestbook at the bottom of this page for anyone else who'd like to leave a comment.

Also, don't miss the low-carb vegetarian recipes in the next section, below!

Low Carb Recipes

Steamed Broccoli, cabbage and green beans, with curry spices and extra virgin olive oil
Steamed Broccoli, cabbage and green beans, with curry spices and extra virgin olive oil | Source

Note: Because I am following the Rosedale diet, these recipes may more closely fit Ron Rosedale's recommendations than they do Dr. Mercola's.

Super Veggie Lasagna - Thin layers of squash and zucchini replace the noodles!

Super Veggie Lasagna


1 yellow squash

1/2 zucchini

1 onion

1 bell pepper

3 garlic cloves

About 15 leaves of spinach

1/2 cup walnuts

1/4 tsp Italian Seasoning

1/3 tsp Parsley

1/4 cup Parmesan Cheese

1 cup non-fat cottage cheese (or ricotta)

1 egg (Omega 3 egg, if possible)

Extra Virgin Olive Oil


Preheat oven to 350. Place yellow squash and zucchini on cutting board and cut in half or thirds, depending upon the length of each vegetable. Then slice long thin strips out of each (a little less than 1/4 inch thick). Place in casserole dish (I use a glass loaf pan) and pour about a tablespoon of Olive Oil on veggies. Roast in oven until the veggies are tender, about 20 to 25 minutes. (Check with a fork to see if they are tender.)

While the squash and zucchini are cooking, slice the onion and begin sauteing in olive oil in a skillet. Cut the bell pepper, and add it and the spinach leaves to the skillet. Cut the garlic. When the onion, bell pepper, and spinach are tender, add the garlic and cook an additional minute.

In a medium sized bowl, mix the cottage cheese, Parmesan cheese, egg, and herbs together.

Place the zucchini and yellow squash temporarily on a plate. If there is much oil left in the pan, you may wish to remove some of it. Then place a single layer of zucchini and/or squash on the bottom of the pan. Scoop about half of the onion mixture on top of the squash mixture. Place about half of the cottage cheese mixture on top of that, and then repeat all three layers again. Bake at 350 for about 35 minutes.

Super Veggie Lasagna is great with a salad, and serves about 4.

Note: Although I added a fresh sliced tomato to my dish in the photo above, it didn't end up adding any additional flavor, but did create extra unwanted liquid in the bottom of the dish. I don't intend to include the tomato next time.

Lentil Walnut Veggie Burgers - Lentil Walnut Veggie Burgers are super yummy!

Lentil Veggie Burgers


4 1/2 cups of cooked lentils or two cans (drained and rinsed)

2 eggs

1 cup of walnuts, chopped

1 tsp oregano

2 tsp cumin

2 tsp mustard

9 cloves of garlic

1 1/2 cups of chopped onion

2 TBSP extra virgin olive oil

Salt and pepper


Use hand blender (or food processor or just a fork) to mash the lentils. Be careful not to overmash them. The burgers will cook better if the lentils stay slightly lumpy. Add all the remaining ingredients and mix well with a spoon. You can cook these in the oven or in a skillet.

To cook in a skillet, preheat some olive oil in the pan and then cook the burgers like you would pancakes. Allow to cook about 5 to 7 minutes on each side.

To bake, place parchment paper on baking pan and spoon the lentil mixture in burger sized amounts onto the paper, shaping each burger as you go. Bake about 20 to 25 minutes on each side.

Makes around 8 to 11 burgers, depending upon their size. Serve with salad or seasoned veggies with olive oil.

Seasoned Veggies

With your choice of veggies, herbs or spices, and healthy oils!

This is my most frequently prepared dish. It's quick to make and delicious! And no, I don't treat this as a side dish. It's my main course!

I vary the veggies and the herbs or spices, so it's a new dish every time I make it!

Stir-fry veggies with extra virgin olive oil added after they have cooked.

Stir fried veggies
Stir fried veggies | Source

The stir-fry dish pictured above contains broccoli, onions, zucchini, bell pepper, basil, extra virgin olive oil, sea salt, and almonds.

Veggies with cumin and EV Olive Oil


This stir-fry veggie dish contains cabbage, fresh green beans,
broccoli, garlic, extra virgin olive oil, and cumin!

Another Stir Fry dish


This dish contains broccoli, green beans, garlic, water chestnuts,
sea salt, and extra virgin olive oil.

To Prepare:

Select one or more veggies. (You are certainly not limited to the ones below, but keep in mind that corn, potatoes, pumpkin, yams, lima beans, pinto beans, and chickpeas are on the "Avoid" list on the Rosedale diet, and that carrots, parsnips, peas and most beans are a stage 2 food - which means it's recommended that you eat them in limited quantities and only after you've been on the diet for at least three weeks.)

Here are a few veggies you may wish to try in your stir fries:

fresh green beans




yellow squash

bell pepper



water chestnuts

snow peas



hot peppers

bok choy



Wash and cut the veggies you've selected. Steam or stir-fry them. (When I"m stir-frying more than one veggie, I start with the one that takes the longest to cook - cabbage or onions, for example, and gradually add in the others so that they are all tender about the same time.)

Then add your choice of herbs and spices.

Here are some herbs and spices you might want to add:

Italian seasoning




Cayenne pepper

Cajun or Mexican blended seasonings

Crushed red pepper flakes

Curry powder




Fresh squeezed lemon or lime





Top with your choice of healthy oil, such as:

Extra Virgin Olive Oil

Avocado Oil

Almond Oil

Optional: If you'd like, sprinkle a few almonds or other nuts on the top!

What's your favorite healthy fat?

See results

Eggplant Parmesan - A Lower Carb Version

Oh, how much I love this eggplant parmesean!  I love my dish more than the eggplant parmesean I get at restaurants.
Oh, how much I love this eggplant parmesean! I love my dish more than the eggplant parmesean I get at restaurants. | Source

Yogurt With Cinnamon And Walnuts

Fat free yogurt with cinnamon and nuts
Fat free yogurt with cinnamon and nuts | Source

Before you get too excited, let me explain that this is nonfat unsweetened yogurt. To it, I've added some chopped walnuts and a generous amount of cinnamon. (I don't measure the cinnamon in this, but suggest you try the "add some and taste" method of finding out how much cinnamon YOU like in yours!)

I really enjoy this dish! I find it hard to avoid eating it too frequently. Yet even though it's unsweetened, Rosedale lists fat-free plain yogurt as a stage 2 food and recommends that it not be consumed in quantities greater than 1/2 cup, nor eaten more often than twice a week. (I think this is because of the sugar that's a natural part of milk.)

Cheesy Cauliflower Fritters

This is a dish I make often!
This is a dish I make often! | Source

Salad With Nuts and Olive Oil - Blueberries are optional

This is a low carb dish I often take to pot luck dinners.
This is a low carb dish I often take to pot luck dinners. | Source

Salads are a quick meal anytime! If you use Extra Virgin Olive Oil as a dressing and nuts in place of croutons, you're taking in two healthy fats along with your raw veggies!

In the salad above, I've added walnuts, a hint of Parmesan Cheese, and a few blueberries (a stage 2 food on Dr. Rosedale's diet) to my romaine lettuce. I do at times add herbs to my salads as well.

A Delicious Cabbage Soup Recipe

Warm and delicious cabbage soup!
Warm and delicious cabbage soup! | Source

Delicious Low Carb Pizza with a Cauliflower Pizza Crust - This low carb pizza was sooo good! I think it's better than regular pizza!

Oh, man, this pizza is good!  I think it has more flavor than regular pizza.
Oh, man, this pizza is good! I think it has more flavor than regular pizza. | Source

Low Carb Pizza with a Cauliflower Pizza Crust Recipe

I had this cauliflower-crust pizza this evening, and thoroughly loved it! I'll definitely be making pizza this way again! In fact, I may try using the same basic crust recipe to make bread for other things. It was so good!

Notes: I did sprinkle some sea salt, black pepper, and a tiny amount of crushed red pepper onto the pizza crust, in addition to mixing into the crust the herbs the recipe calls far. I cooked the crust (before topping it) a little longer than the recipe called for (about 10 minutes more, checking it often). I used red onion, orange bell pepper, and Mozzarella cheese as the toppings. After taking the pizza out of the oven, I added some Italian Seasoning.

Vegetarian Taco Salad

I eat Taco Salads often. I take them to our homeschool co-op for lunch, and have them at home whenever my family is having tacos.
I eat Taco Salads often. I take them to our homeschool co-op for lunch, and have them at home whenever my family is having tacos. | Source

My most commonly eaten salad right now is a version of Taco Salad. I use romaine lettuce, red or green bell pepper, onions, avocado, and a few black beans. (If I have any on hand, I often throw in a small handful of broccoli sprouts too, for the nutrition of them!) I drizzle extra virgin olive oil over the top! Yum!

Avocado Salsa - on green leaf lettuce

Yum!  Guacamole!
Yum! Guacamole! | Source

This salsa contains onion (I used a red onion), bell pepper, fresh cilantro, cumin, tomato, avocado, salt, and olive oil. My husband ate it with chips, but I put mine on a bed of green leaf lettuce, and found it to be quite delicious!

Fresh Avocado slices, dotted with salsa

Avocado is a very healthy fat. Eat avocados often!

Fresh avocado slices dotted with salsa is one of my easiest recipes. To make it, cut an avocado in half and scoop out the inside, removing and discarding the pit. Cut the avocado into small pieces or slices and dot lightly with salsa. Don't use too much salsa, especially if it's not homemade, as it has sugar in it. In fact, during the first three weeks of the Rosedale diet, tomatoes are off-limits. After three weeks, they are allowed in moderation.

I find that avocados with salsa goes well with a poached egg on the side.

How to poach an egg

( I cook poached eggs a little longer than it says here, but that's just my personal preference!)

Tex Mex Zucchini

This is a little like vegetarian chili...with zucchini. It's delicious!
This is a little like vegetarian chili...with zucchini. It's delicious! | Source

"Remember, eating fat doesn't make you fat - the inability to burn fat is what makes you fat."

-Ron Rosedale

And what makes it harder for us to burn fat?

1. Eating grains and sugars, as our bodies burn them first while storing any extra foods as fat. Also, grains and sugars cause more insulin to be released which tells our bodies to store fat, rather than burn it!

2. Not eating enough high quality fats! Remember: We need fat to burn fat!

Thanks for visiting my low carb healthy fats site!

Comments? Questions?

Think you'll try Dr. Rosedale or Dr. Mercola's diet?
Did you find any low carb vegetarian recipes you'd like to try?

There's a guestbook at the bottom of this page for your comments!

© 2010 JanieceTobey


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    • profile image


      6 years ago

      Please pray that I can at least get started!

    • JanieceTobey profile imageAUTHOR


      7 years ago

      @wiseriverman: I had not heard that about dry eye, but it makes perfect sense! I did notice that my eyesight improved some (not huge amounts, but some) once I began adding healthy fats to my diet. I stopped needing reading glasses for most sizes of print. Thanks for sharing!

    • wiseriverman profile image


      7 years ago

      This is a great lens. I heard that dry eye comes from not enough fat in the diet. They'd rather you buy a prescription to take care of it though.

      Dishing Up Nutrition is a weekly Minneapolis radio program that covers a lot of this information. You can get it on Tunein if you're not in the area,

    • geosum profile image


      7 years ago

      Nice lens. I'll be trying some of your recipes. I'm still on a low carb high protein diet, and I'm approaching my goal weight. I'll be looking at various maintenance diets and I'll consider yours.

    • Michelllle profile image


      7 years ago

      Wow, you have some great looking recipes here. Bravo! If only more people would get off the low-fat diet craze and stop eating processed junk, we would be so much happier.

    • RuthieDenise profile image


      7 years ago

      Great lens! All the food looks delicious.

    • JanieceTobey profile imageAUTHOR


      7 years ago

      @anonymous: Thanks AJ! I hope you enjoy them! They'll all not only wheat free, but completely grain free. :-)

    • profile image


      7 years ago

      I certianly have found some recipes I would like to try - particularly the wheat free ones. This page is now featured in the list on my page about wheat-free dieting, thank you for submitting it :)

    • profile image


      7 years ago

      Enjoyed this Lens Thank you for the info :)

    • profile image


      7 years ago

      Thank you for assisting in educating people on good healthy eating. I think more education on food and what it does to our body would be extremely beneficial in our public schooling systems.

      Nice Lens!

    • profile image

      Violetta LM 

      7 years ago

      The recipes here look tantalizing. It's good to see that some cheeses are permitted, as I do love cheese, although I do restrict the amount I have. I have tried coconut oil on a number of occasions, but I find it always gives me indigestion for some reason. I will look into the Rosedale diet more.

    • FanfrelucheHubs profile image

      Nathalie Roy 

      7 years ago from France (Canadian expat)

      Since I moved to France I am eating way more fat and less carbs, as a result I am actually losing weight on a similar (even higher) calorie intake. I eat cheese, butter and cream daily, lots of veggies and a some fruits, very little carb, and meat. French until recently were slim with their basic high fat low carb diet. But lately they are starting to eat process food and high carb and the obesity epidermic is starting especially in teens/younger adults who have adopted the north american way of eating.

      I eat all my meals with a piece of cheese and since then i rarely feel like gorging on high card desserts or bread stuff.

    • victoriahaneveer profile image


      7 years ago

      I never heard of Rosedale before reading this lens although I did know some fats were important and eating fat doesn't make you fat. It depends on other factors too. Personally I love avocados, olive oil and I have some coconut oil in the refrigerator I keep meaning to use but haven't! Nice lens, well done.

    • JohannDog profile image

      Johann The Dog 

      7 years ago from Northeast Georgia

      We believe in healthy fats too!!! Mum even gives me a little EV olive oil now and then!

    • TapIn2U profile image


      8 years ago

      True. Our body does need fats. The good and healthy fats, that is. So much healthy information on this lens. The photos are appetizing, too. Fantastic lens! Sundae ;-)

    • profile image

      Clivetalks LM 

      8 years ago

      Very nice summary on fats, I have lectured on it at Grand Canyon University. I love some of your recipes.

    • aesta1 profile image

      Mary Norton 

      8 years ago from Ontario, Canada

      Like your take on good fat. Of course, all the other info as well.

    • profile image

      bjj james 

      8 years ago

      Awesome lens! I will be coming back and sharing. This is my first Awesome given.

    • srsddn lm profile image

      srsddn lm 

      8 years ago

      Very very useful information. Great lens.

    • profile image


      8 years ago

      Great information; I want to put a link to this one in my own. Thanks!

    • Bonfire Designs profile image

      Bonfire Designs 

      8 years ago

      Although I'm not on either diet I believe strongly in everything you are helping spread the word about here. Healthy fats are important and really get a bad rap. I'm not vegetarian and still eat lean meats, love fish and changed my life and lost weight by pretty much giving up breads, pasta, potatoes and sweets. No cravings, no hunger, muscles and joints and metabolism way better!

    • profile image


      8 years ago

      amazing, so many things to learn!

    • bloggerjon profile image


      8 years ago

      Very informative lens.

    • profile image


      8 years ago

      Great article on healthy fats. I added almonds to my lunch menu for cholesterol-lowering and switched to olive oil on the recommendation of my doc for the same reason. Your recipes look yummy.

    • YogaAngel profile image


      8 years ago

      I love this lens! I'm sending it to a few people. So informative!

    • profile image


      8 years ago

      Great article! I always thought we were supposed to stay away from cocnut oil. I had only been using olive oil. I do need to cut out the breads and sugar, but it is so hard. I crave carbs, and love breads and sugar. Your recipes always look so good. I really do need to try some of them. Blessed!

    • oceansky lm profile image

      Lisa Morris 

      8 years ago

      Great tips on how to eat fat to burn fat. Blessings.

    • profile image


      8 years ago

      I'm not a vegetarian, but I am a diabetic. I'm reading "The Rosedale Diet" right now. I agree too much protein isn't good, but most low carb plans are high fat, not high protein. Since I control my blood sugar with my diet alone, it has to be very low carb. Some of your recipes would work great! I also create low carb recipes and share them here on Squidoo. Thanks for helping to spread the word about a healthy low carb lifestyle!

    • profile image


      8 years ago

      Really enjoyed this lens, will have to try some of the recipes. Thanks for sharing.

    • profile image


      8 years ago

      Thanks for the great read! Was very informative, helpful & inspiring! Cheers Pen

    • lollyj lm profile image

      Laurel Johnson 

      8 years ago from Washington KS

      Excellent, helpful lens. Thanks!!

    • gatornic15 profile image


      8 years ago

      Thanks for sharing some great information. I think I am going to try the avocado salsa recipe.

    • profile image


      8 years ago

      Thanks for useful info and the wonderful mouth savoring recipes!

    • Gypzeerose profile image

      Rose Jones 

      8 years ago

      Really inspiring, but I am having a hard time with shunning the carbs.

    • profile image


      8 years ago

      Great advice! My husband and I love unsalted almonds for snacking at nighttime. I have about 15 pounds to lose and I'm working on cutting out carbs and watching my portion sizes. Thanks for sharing!

    • profile image


      8 years ago

      Recipes look good... will have to give them a try.

    • profile image


      8 years ago

      Not peanut butter? I love peanut butter. I love almonds too but nuts are so expensive. Trying to eat healthy on a budget can be very frustrating.

    • Coreena Jolene profile image

      Coreena Jolene 

      8 years ago

      Really interesting lens. I went low fat in the 80's and noticed the dry skin and hair. Then did Atkins, lost weight, but the high meat consumption is really hard for me. I'm now using Olive oil and am interested in the Rosedale diet. I have allergy challenges -eggs, nuts and coconut, I can only tolerate small amounts once in a while. Great lens, the recipes look great too.

    • desa999 lm profile image

      desa999 lm 

      8 years ago

      Really enjoyed this lens, an excellent coverage and detail.

    • profile image


      8 years ago

      I loved the lens Janiece thanx. I will be trying out some of these recipes as I am doing the Atkins diet at the moment and these fit in really nicely as it is all about reducing carbs.

    • rt8ca profile image


      8 years ago

      Great info here on healthy fats, didn't know olives were in that group. Thanks for sharing!

    • profile image


      8 years ago

      This is so true, we need healthy oils :-)

    • JanieceTobey profile imageAUTHOR


      8 years ago

      @mjtaylor lm: :-) Thank you! So glad you found just what you were looking for! I love how that works too!!

    • JanieceTobey profile imageAUTHOR


      8 years ago

      @healthreborn: Thanks! To answer your question, I don't buy or use canola oil. In fact, other than the one bottle of avocado oil that I have and use ever so often, I only buy extra virgin olive oil and coconut oil. Years and years ago, I purchased and used canola oil...back when they were saying it was good for us. But like you, I've heard negative things about it in recent years. Thanks for your comment!

    • profile image


      8 years ago

      WOW, what a good read, thanks! I use a number of these already such as the fat from nuts (although I still eat peanuts as I love the taste but only from time to time).

      What are your thoughts regarding Canola Oil? I keep away from it myself as I've read most of it is made via a complex chemical process which can't be good for us.

    • profile image


      8 years ago

      Veggie Lasagna sounds yummy! :)

    • profile image


      8 years ago

      I love my olive oil.

    • floppypoppygift1 profile image


      8 years ago

      Great lens! Thanks for the reminders & new information, too!

    • profile image

      falling lakes 

      8 years ago

      great Lens! will try out these green salads!

    • mjtaylor lm profile image

      mjtaylor lm 

      8 years ago

      Bookmarked, Pinned and Squidliked to say the least! When I ran across your profile, I noticed the "vegetarian lasagna" lens and thought, oh, what ^I^ want is a pasta free lasagna recipe! I chose this lens to explore and what did I find but exactly what I envisioned. I love how that works, even when we don''t ask directly. I don't know if I am prescient or creative, but I feel connected to All That Is when that happens. I look forward to exploring your other lenses.

    • profile image


      8 years ago

      great len I have marked it as a favorite and will pass it along in my lens

    • profile image

      elizabethknows lm 

      8 years ago

      A lot of neat info. Ketones can be dropped when a person lacks a good amount of sugar in the body...this is why eating too much protein can cause this. Nice info here. :)

    • profile image


      8 years ago

      I have learned a lot here about burning fat and eating healthier. I do much better in the summertime when I enjoy eating lighter foods, such as stir fry vegetables and salads.

    • profile image


      8 years ago

      What a great and informative lens. Thanks for sharing!

    • Gypzeerose profile image

      Rose Jones 

      8 years ago

      I admire all that you are doing for your health, and thank you for writing this. Angel Blessed.

    • profile image


      8 years ago

      I have just recently started learning about healthy fats. Thanks for this information.

    • Ramkitten2000 profile image

      Deb Kingsbury 

      8 years ago from Flagstaff, Arizona

      Good timing! Just yesterday, I started following the South Beach diet (those pesky 20 pounds be gone!), so I'm all about healthy fats. I generally eat them anyway, but I'm paying special attention to them right now. In fact, I just came home from the grocery store with a bunch of avocados, goat cheese, and nuts.

    • profile image


      8 years ago

      Detailed lens,

      Every one want to reduce fat to keep healthy. Famous quote "Health is Wealth"

    • Pam Irie profile image

      Pam Irie 

      8 years ago from Land of Aloha

      I learned so much from this page; thank you! (Glad I do eat a lot of avacadoes and olives and macadamia nuts.) :)

    • profile image


      8 years ago

      Love all that I see here! Must be healthy for the constitution... but my eyes were over-feasting I am sure! :)

    • traveller27 profile image


      8 years ago

      Great article Janiece!

    • JanieceTobey profile imageAUTHOR


      8 years ago

      @marigoldina: No, the meals I prepare are quick and easy for the most part. Cooking this way doesn't have to take any longer than following the regular SAD (Standard American Diet) diet. I make primarily one dish meals, so clean up is easier than if you are making several different things in several different pots. If you give it a try, good luck, and most of all, have fun!

    • marigoldina profile image

      Heather B 

      8 years ago

      Theoretically, it all sounds wonderful but I have to ask myself how a person as busy as I am can find the time to piece together a meal that (let's face it) my fiancee' won't even look at. Do you find that these meals take a long time to prepare?

    • chrisssy profile image


      8 years ago

      Wow, learn something new and tasty every day. Great lens

    • Barb McCoy profile image

      Barb McCoy 

      8 years ago

      Learned a lot today on your lens. Thank you for all the recipe ideas.

    • Scarlettohairy profile image

      Peggy Hazelwood 

      8 years ago from Desert Southwest, U.S.A.

      This is an interesting diet. I may give the vegetable lasagna a try today.

    • profile image


      8 years ago

      love the site, and love Dr. Rosedale and all he does for the world of true health.

    • ViJuvenate profile image


      8 years ago

      I love coconut oil - I believe it's one of the best plant fats there is. I have been working off a 5 gallon bucket for a while now. But it's.... it's..... GONE now! I need more. You have not experienced fried potatoes until you've friend them in coconut oil. :o)

    • captainj88 profile image

      Leah J. Hileman 

      8 years ago from East Berlin, PA, USA

      Recipes look great, especially the lasagna. Thanks!

    • earthybirthymum profile image


      8 years ago from Ontario, Canada

      @sheezie77: Thank you!

    • earthybirthymum profile image


      8 years ago from Ontario, Canada

      What a great resource. I'm vegetarian, diabetic... I am not eating any grains, sugar or dairy. I do eat tofu and occasionally eggs. Sounds pretty close to the ridicule diet. Thanks for the information.

    • lyttlehalfpint profile image


      8 years ago from Canada

      Thorough and informative lens, just what I was looking for .. thanks.

    • profile image


      8 years ago

      Nice to see so many healthy recipes.

    • profile image


      8 years ago

      Interesting lens! thanks for sharing thumbs up!

    • LouisaDembul profile image


      8 years ago

      Although not a vegetarian, I am very interested in different kinds of food, and especially their effect on our health. this was so informative!

    • squid-pinkchic18 profile image


      8 years ago

      Wow! I learned soooo much in this lens! Thank you so much for all the helpful facts and tips. I can't wait to use them in my meal planning :)

    • profile image


      8 years ago

      I will try some of these they look great.

    • profile image


      8 years ago

      Water therapy works for everything. Instead of sodas and high sugar drinks, drink a glass of water whenever you are thirsty. It is advised to drink about 8 to 10 glasses of water a day to keep yourself hydrated as well as help get rid of unwanted toxins in your body.

    • Judy Filarecki profile image

      Judy Filarecki 

      8 years ago from SW Arizona and Northern New York

      I just made your lasagna and was it ever good. Thanks for sharing the recipe.

    • profile image

      WaynesWorld LM 

      8 years ago

      I bought Marilyn Diamond's book years ago but then gravitated away from the healthy/exercising lifestyle. Now as I am getting older I think I better dust off her book.... and take the clothes off the treadmill and elliptical.

    • profile image


      8 years ago

      I now kwon that eating healthy fats helps us burn off body fat, thanks.

    • jadehorseshoe profile image


      8 years ago

      Useful Lens!

    • VeggieGamer profile image


      8 years ago

      I really like this lens and it's very informational, but I don't know how I feel about not eating any sugar or grains. Aren't grains the biggest group on the food pyramid? And doesn't our body need sugar? Does eating a lot of healthy fats replace what we get from sugar and grains? Besides, I don't know if I can give up grains completely... I'll miss having granola and almond milk in the morning.

    • profile image


      8 years ago

      These recipes sound (and look!) delicious! And the info is great!

    • profile image


      8 years ago

      Hi Janiece what impresses me most is your commitment to a healthy lifestyle and that you are taking the necessary steps to prevent diseases like diabetics, heart disease etc. Well done Girl! Your recipes just does it for me.

    • Frischy profile image


      8 years ago from Kentucky, USA

      Love your stir fries and your avocado salad. I'm going to have to try that one!

    • profile image


      8 years ago

      Great information! Thanks for sharing! Nice job!

    • profile image


      8 years ago

      Great lens ! thanks for the info...

    • profile image

      dexter yarbroug1 

      8 years ago

      I really enjoyed reading this extremely informative lens. I am much better educated now on eating the right types of food. Thanks!

    • profile image

      lasertek lm 

      8 years ago

      Thanks for sharing this information.

    • profile image


      8 years ago

      great info. my sweetie and I were just having a conversation about this. perfect timing finding your lens... thanks for the information.

    • WNJ631 LM profile image

      WNJ631 LM 

      8 years ago

      I have a friend who let me borrow a book called "The Abs Diet" which is along the lines of eating not-junk food, and explaining the benefits and studies of certain good-foods. From what I've read, I bet you'd enjoy it too : ) it really covers a lot of the same material, but also expands into other similiarly misunderstood concepts like good & bad cholesterol, or why more (smaller) meals in a day is better for us. Good lens though!

    • heehaw lm profile image

      heehaw lm 

      8 years ago

      thanks for the info and recipes.

    • profile image


      8 years ago

      Excellent info - congrats on lense of the day !!! I just bought a book called HOME HERBAL that teaches you how to grow, brew, and cook with herbs - complete recipes. Can't wait to read it. I did notice on a page that vegetable oil is not only good for cooking but works pretty well on slowly reducing stretch marks and other skin imperfections if used daily for awhile. That little bit of info is why I bought the book !! Thanks for sharing.

    • profile image


      8 years ago

      To be honest, I've never heard of "healthy" fats till I came across this lens, and I must say it's very informative.

    • profile image


      8 years ago

      Yes, I have know that for a long time, but you really describe the "hows", pretty well.

    • PlethoraReader profile image


      8 years ago from Silicon Valley

      Great suggestion and thank you for clarifying the difference in fats.

    • profile image


      8 years ago

      Great lens! Love the recipes and I am definitely trying to incorporate nuts into my diet. Thanks for sharing!

    • queenofduvetcover profile image


      8 years ago

      Thank you for the great info and recipes, yummy! I really enjoyed this lens, great job! =)

    • autofanatic profile image

      David Bynon 

      8 years ago from Prescott, Arizona

      I thought I was the only one using olive oil for just about all of my cooking. Great lens. Beautiful pictures!


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