The low-fat craze has gone too far. I talk to clients all the time who are upset and confused about low fat.

"Cyndi, I've cut out most of the fat. I only eat low-fat, fat-free products. Why aren't I losing? I'm actually gaining weight!"

We need to clear up something right now. just because it says "low-fat", doesn't mean you can eat as much as you want and still lose weight. Sorry. sad but true.

We seemed to have forgotten all about calories. And contrary to popular belief, calories do count. And eating only low-fat foods will certainly cause you to eat more.

Diets with less than 20 percent fat leave you hungry, unsatisfied, and more likely to overeat.

If you keep chowing down on just carrot and celery sticks all day, you will be much more likely to snap. "I want some ice-cream and I want it NOW!"

Fat increases your sense of satiety, so you'll eat less. Fat will also give you a fuller feeling for a longer period of time.

When my kids want an afternoon snack, I can give them some raw carrot sticks and they will be back in about 20 min. wanting more. If I give them some raw carrot sticks and whole grain crackers with some almond butter on them. It will more than keep them out of my kitchen till dinner.

A diet rich in essential fats and oils works to increase metabolic rate and improve the entire system of energy production. With this increase in metabolism, weight loss is not only possible but also inevitable. Blood sugar levels are balanced and food cravings become a thing of the past.

Besides hindering weight loss, dramatically reducing your fat intake can bring on additional health problems. Low fat diets can increase your risk of heart disease by decreasing HDL's (the good cholesterol) and boosting triglycerides. It can also raise your risk for gout and gallstones.

For women, cutting back on fats will wreck havoc with your hormones. A healthy hormonal system relies on "fats". When you are experiencing things like, missed or irregular periods, menopausal symptoms, pre-menstrual syndrome, dry skin, and oily skin. your hormones are not functioning as they should. You need fat.

However, (this is really important, so listen up) all fats are not created equal.

Saturated fats should be avoided. They create all the problems we just discussed. These would include fatty meats, whole milk, cheese, ice cream, and chocolate (that one hurt). saturated fats tend to be solid at room temperature. Some of the fats that should be included are:

Monounsaturated Fats: These are found in, olives, flax oil, most nuts and avocados. These fats will bring your hormones into balance, lower your total cholesterol, while increasing heart-protective HDL's. Studies show that just 5 serving per week of the "good fats" can decrease your risk of heart disease by 50%. (nuts should be eaten 'raw' for the greatest benefit)

Omega-3 Fats: These are most plentiful in fatty fish - salmon, trout, tuna.as well as in green leafy vegetables, flaxseed, flaxseed oil and tofu.

Lack of dietary fat may also prevent the absorption of the phytochemicals contained in fruits and vegetables.

According to Kevin Vigilante, M.D., co-author of Low-Fat Lies: High-Fat Frauds and the Healthiest Diet in the World. "One of the most unhealthy things you can do is pour a nonfat dressing on a salad.

"Carotenes (phytochemicals that are some of the most potent anticancer antioxidants) bind to fat. If you don't eat any fat within a few hours of consuming carotenes, you won't absorb them. So the health benefits of that salad are flushed down the toilet," he says.

One of the best ways to get the "fat" with your salad is flax oil. Here are some of my favorites dressing recipes using flax oil: (NEVER cook with flax oil, it becomes toxic when cooked)

Cyndi's Famous Flax Dressing

1 Cup flax oil

4 T. honey

3/4 t. ginger

1/2 t. pepper

2 T. raw apple cider vinegar

Blend all ingredients and serve. Shake well just before using. You can increase or decrease the amount of honey to taste.

This is a sweet dressing; probably why I like it so much!

You can also try these different variations; - Barbeque Dressing

- Your favorite barbeque sauce and flax oil

- Honey Mustard Dressing:Again, Flax oil, mustard and honey. Mix to taste.

It used to be that there was only one kind of fat - BAD! Now research is showing the importance of the essential fatty acids.

Not only will those "good fats" help you lose weight, they will help you achieve your health!

Medical Disclaimer: The School of Natural Health has provided this material for informational purposes only. We do not prescribe and we do not diagnose. If you use the information outlined in this website (book, survey form, newsletter, supplements) without the approval of a health professional, you prescribe for yourself, which remains your constitutional right, but neither the author(s), nor the School of Natural Health assume any responsibility. Please check with a trusted medical doctor before making any sudden and new dietary changes.

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Cyndi is a Naturopath (N.D. from the College of Natural Health) and is a member of the American Association of Certified Consultants. Cyndi has overcome numerous physical problems through the principles of Naturopathy. She has been published in ezines and magazines, is the author of "Vibrant Health - It Can Be Yours" and is the editor of the online newsletter, BNHealth. Cyndi lives in Oklahoma with her husband, Paul and their seven children, whom she home schools. You can visit her site at: http://www.schoolofhealth.com or email her at cyndi@schoolofhealth.com

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