Fat is Not The Villain Anymore?

It is received wisdom that fat is bad for health, widening the circumference of the waistline and narrowing that of arteries, making us unhealthy and obese. This reputation was brought on in 1970’s, when the international “Seven Countries Study” concluded that saturated fat is directly correlated with heart disease. Even though this informed global nutrition guidelines, cardiovascular disease is still world’s number one killer. How strange. Or is it? It is received wisdom that fat is bad for health, widening the circumference of the waistline and narrowing that of arteries, making us unhealthy and obese. This reputation was brought on in 1970’s, when the international “Seven Countries Study” concluded that saturated fat is directly correlated with heart disease. Even though this informed global nutrition guidelines, cardiovascular disease is still world’s number one killer. How strange. Or is it?

Is all fat the same?

Definitely not. But let’s see why we’re talking about fat in the first place. Fat is absolutely necessary for a normal functioning of our bodies. What fat does for us is:

  • Deliver vitamins A, D, E and K to our bodies
  • Wrap the nerve cells with protective myelin coat
  • Build cell membranes
  • Help white cells to recognize and destroy viruses and bacteria• Activate hormone leptin which regulates appetite and tells our brain when to stop eating

Fats are necessary for blood clotting and muscle movement. They also have a role in keeping the liver healthy. Do all fats bring these benefits to the table? No.

Unsaturated fats are liquid at room temperature and recommendations say we should include them in our diet and home-made meals (link to Recipes) as much as possible. There are two types – monounsaturated and polyunsaturated fats. They’re mostly found in fish like salmon, trout, herring, mackerel and sardines; vegetable oils like sunflower, olive, corn, canola oils; nuts and sees such as peanuts, flax, walnuts and some fruits like avocados.

Saturated fats are solid at room temperature and they are mostly found in meat and animal products like red meat, bacon, whole milk and whole milk dairy such as butter and cheese. Saturated fats are also contained in coconut oil and many commercially prepared baked goods. They have health benefits, but it’s best to keep their consumption under 10% in our daily diet.

Trans fat is the worst fat type, by general consensus. Trans fats are omnipresent. You can find them in almost anything that is commercially made. They are obtained through a chemical process called hydrogenation, in which healthy liquid oils are turned solid so they don’t become rancid. Trans fats have no known health benefits and there’s no prescribed daily intake that’s considered safe.

A bigger evil than fat?

One of the main reasons why fat, or saturated fat to be precise, got maligned was because it was thought it increased the bad LDL cholesterol, which increases the risk of heart disease. (There is also good HDL cholesterol.) That’s not the whole picture, though. The bad LDL cholesterol appears in two kinds: big, floaty particles called type A and small, dense particles called type B. Banishing saturated fat from “healthy” nutrition can decrease the A type of the bad LDL cholesterol. However, it is type B that is more closely connected to cardiovascular disease. The food that is actually linked to the level of the more dangerous type B of LDL cholesterol is carbohydrates. It’s very likely that a nutrition with a limited intake of carbohydrates will lower the risk of heart disease.

What’s the deal with fat then?

Our metabolism needs fat. That’s takeaway number one. Fats have an important role for our health, as we have pointed out above.

High fat diet can help you reach your weight loss goals. In one study, three groups of participants were fed with a diet that was 90% carbs, 90% protein and 90% fat. The “fat” group achieved the biggest weight loss.

No amount of trans fat is good. Everyone agrees that trans fat are harmful for your health. Healthy nutrition and diet plans at least minimize, if not eliminate, trans fats completely.

Interested in a high-fat weight loss programme?

One Body offers you 4 different programmes that focus on weight loss while including healthful fats in your nutrition. Our weight loss centre is located in the strikingly beautiful mountains of western Serbia, where you enjoy a holiday and have a health-boosting experience. Reach out to us for more information!

Blame The Sugar!

Now that the case against fat is losing ground according to global health experts, the attention has shifted to sugar. While fat may get acquitted on most charges, the evidence for sugar’s connection with heart attacks, cholesterol issues and other cardiovascular diseases is piling up.

Wolf in sheepskin

There are many types of sugar, but we’ll focus on this distinction: intrinsic sugar and free (added) sugar. Intrinsic sugar is the type that naturally occurs in foods, as part of their structure. For example, milk naturally contains sugar called lactose.

The real problem for weight gain, obesity and health problems is free or added sugar. Added sugars are sugars and syrups that aren’t contained within the structure of the food, rather they are added to solid food and beverages during processing or preparation. Added sugars have no nutritional value and a considerable caloric load. Instead of labelling them as added sugars, many food manufacturers choose healthier-sounding names such as sucrose, fructose, dextrose, molasses, agave, date/rice/corn syrup, cane sugar, honey, beet sugar, barley malt, cane juice, etc.
Added sugars are found in the overwhelming majority of commercially made food. Not only can you find it in food that tastes sweet, but it is also in salad dressings, ready meals, bread and condiments.

Is intrinsic sugar perfectly fine then? In most cases, yes. But depending on your weight loss goals, it might be needed to cut down on highly sweet fruit in the restriction period or further. The thing is that consuming intrinsic sugar means you are eating whole foods, which have fibre, vitamins and antioxidants. This makes them more healthful, and the fibre keeps your appetite and blood sugar down.

Why is sugar so dangerous?

Sugar causes insulin spikes, which activates the sympathetic nervous system and leads to increased systolic and diastolic blood pressure. It is also thought that a high-sugar diet causes sodium build-up within cells, resulting in hypertension and possibly heart attack.

Researchers believe that there is a connection between cholesterol levels and sugary nutrition. Adults who ate inordinate amounts of sugar (around 46 teaspoons a day) were 3 times more likely to have low levels of good HDL cholesterol and high levels of bad LDL cholesterol. Excess intake of sugar also hike up triglyceride levels.
A 2014 study in the U.S. concluded that individuals who got between 17 and 21% of daily calories from sugar were almost 40% more likely to develop a fatal cardiovascular condition. This risk was more than double for intake higher than 21% of daily calories.

What can you do about it?

The first thing is to cut down on added sugar. The American Heart Association recommends that sugars make up under 10% of your daily calories. For women, that is around 6 teaspoons, while for men it’s around 9. Bear in mind that most people get majority of sugar through beverages.

Monitor your sugar consumption. Read labels and learn to recognize the myriad of monikers that mask sugar in labels. When you can, replace sugar with stevia, which is a real sugar substitute, without any sugar molecules.

Focus on healthy foods that you could be eating more of. Replace commercial sweets and candy for fruit and unsweetened home-made fruit yoghurt and frozen yoghurt. Eat home-made sweets, meals and condiments, because that gives you control over sugar.

Want to try a low-added sugar diet while on a replenishing holiday?

One Body weight loss centre offers you 4 amazing programmes that are delivered to you by a team of weight loss and obesity experts who monitor your health and tailor the weight loss plan to your needs. All in the inspiring scenery of Serbian mountains. Contact us today to find out more!

How does it work?

First of all – why does it work?

We are creatures of habit. Bad dietary habits is what leads us to obesity, excess weight and behavior-triggered health issues. When we are pressed for time and/or energy, we don’t think about nutrition. We are focused on being not hungry. Besides a lack of time, there are other aggravating circumstances: lack of support, lack of knowledge and lack of focus.

What distinguishes One Body weight loss vacations is that you will:

  • Have healthcare, dietary and fitness specialists working for you to get your health back and fight obesity/weight gain
  • Distance yourself from the everyday life, its temptations and limitations
  • Be inspired by new discoveries of beautiful nature and exciting local culture
  • Feel firsthand how a weight loss programme can work for you
  • Have support even beyond your stay at the weight loss retreat centre

What’s the process like?

This is an outline of our programmes. You can find out more details on our Frequently Asked Questions page. Don’t hesitate to reach out to us and get answers to your questions right at the source. We’d love to hear from you!

Booking your weight loss holiday with One Body

You can either choose the programme you like or you can fill in our needs analysis form and we will suggest you the optimal programme.

Airport-hotel transport

Our driver will meet you at the airport to transfer you to One Body retreat centre. Please note that the flight ticket is not included in the holiday price, but the transfer from and to the airport is.

Regular medical examinations and laboratory tests

A detailed initial medical examination and a battery of laboratory tests will be the basis for the meal plan and activities you will do at One Body weight loss holiday. These will be a benchmark for your progress, which will be monitored through weekly and end-of-stay examinations and laboratory tests.

A variety of activities

Your stay will be structured, but it will also allow you to enjoy some sightseeing or do some work. Please note that high-speed Internet will be available. You will enjoy delicious, nourishing meals delivered by your personal chefs and take part in cardio work out designed and monitored by your personal fitness expert.

Daily excursions

Your personal tourist guide will organize optional daytrips every day for you to explore the beauties of local nature and culture. You can find out more on our Local Tourism page.

Personal plan to take home

You will get a weight management plan to take home, including a suggestion of meals, the recipes and an exercise plan, all developed by our professional support team.

On-going support

All participants are provided continuous support after their weight loss holiday with One Body through informative newsletters, regularly updated blog and One Body Facebook group.

Return visits

There are two most common types of reasons why our participants come back. The first is that they want to lose more weight. The second is that they relapsed and gained weight again.

In both cases, One Body retreat encourages return visits because every visit is unique. Every visit is a new opportunity to deepen your knowledge about your body and healthy lifestyle, so that you can confidently take on the everyday stresses and challenges which stand in your way of satisfactory, healthy weight.

Personalised Programme

Personalised meal plan is necessary

Anyone who has ever struggled with obesity and failed attempts at weight loss knows that many diets which worked for others didn’t work for them, and vice versa. This can happen even if the individual adheres to the programme, because no two bodies are alike. We all come with some genetic “baggage” as well as “blessings”, and we all live unique lifestyles. There is a spectrum of factors that affect the outcome of a diet:

  • Gender and age
  • Starting weight & the desired weight loss
  • The individual’s build
  • Health conditions
  • Amount of daily physical activity
  • Sleep and work patterns

Adaptations and combinations: the best route to overcoming obesity and yoyo dieting

Designing a successful personalised meal plan requires taking into account individual-specific factors, but that’s only the beginning. It takes healthcare and nutritional professional(s) to understand the interaction of those factors with respect to dieting. Professionals also possess the knowledge and experience of how different weight loss programmes can be combined to achieve the desired effect while improving overall health.

Even though One Body weight loss holidays offer you three defined programmes – Low-Carb High-Fat, Slow-Carb High-Fat and the Paleo diets – you will see that they have a lot in common with each other. This makes it possible to combine their principles so that the results are amplified through a realistic plan and a healthy, long-term weight loss is achieved.

The unbeatable value of One Body personalised weight loss retreats

The crucial distinction between doing a diet on your own and on a retreat with One Body is a well-coordinated team of professionals: medical doctors, nutritional and fitness experts and professional chefs. Assessing the factors of your weight gain and weight loss, they will develop a personalised meal plan and weight management programme, whose value stems from the direct interaction between you and the team. Immerse yourself in the natural wonder of Serbian mountains and rely on professionals to reach the goals you have long coveted. We will outline your way to success!

Reach out to us now!

We would love to discuss our programmes with you in direct conversation. Feel free to contact us right away and find out everything you want to know about our unique weight loss holidays!

The Paleo Programme

The Paleo programme mimics the meal plan from Old Stone Age

The Paleo diet got its name from the Paleolithic period – the Old Stone Age, in other words. That was a time of hunter-gatherers, before agriculture revolutionized our existence around 10,000 years ago.

Conforming to the foods available to our prehistoric ancestors, the Paleo programme removes all grains and legumes from the meal plan, as well as dairy. The focus is on vegetables and fruits, preferably with a low glycemic index, i.e. those which do not cause spikes in blood sugar and insulin levels. This is something that Low-Carb High-Fat and Slow-Carb High-Fat programmes also point out as vital for health and efficient weight loss.

Paleo is all about quality

In its purest form, Paleo includes much more than a diet against obesity, heart disease and other health conditions. Paleo emphasizes the importance of regular, 8-hour sleep and encourages light to moderate exercise, preferably short and vigorous. Above all, Paleo gives priority to highest quality foods – locally sourced and organically grown or wild-caught (as in the case of game meat and seafood).

The Paleo diet and weight loss retreat with One Body

Go Paleo in the stunning natural setting of Serbian mountains and truly feel the difference in the world. One Body offers you an opportunity to improve your health and body perception while exploring little-known gems of nature. Fill in our form to see whether this programme fits your schedule and read more about our process. One Body weight loss holidays are designed to be a self-improvement haven in which you have completely customized professional medical support and are distanced from the distractions of everyday life in an inspiring environment.

Get in touch with us today!

We would love to provide you details of our programmes and discuss how you can make the most of them. Call us!

Slow Carb High Fat (SCHF) Programme

Slow-Carb High-Fat programme aims to boost your motivation

The principle of slow-carb high-fat programme is not revolutionary, but it was made into a structured meal plan by Tim Ferriss, an American entrepreneur, author and an overall self-improvement master (in the words of one magazine). In order to design the diet, he interviewed around 200 experts from the field of nutrition and dieting.

What is the SCHF meal plan like?

The program emphasizes slow carbs with a low glycemic index (55 and lower). Unlike Low-Carb High-Fat diet, SCHF allows some grains and most legumes, which keeps hunger away and provides added energy. Slow carbs don’t cause spikes in blood sugar, which relieves hunger and the need for insulin. Similarly to Low-Carb High-Fat diet, this weight loss programme can help diabetics and those with insulin resistance.

The meal plan is based on 5 rules:

  1. Avoid white carbs (all bread, pasta, rice, etc.) except after a resistance-training workout.
  2. Eat the same meals over and over again.
  3. Don’t drink calories (including milk, like in Paleo diet) except for red wine, 2 glasses a day allowed.
  4. Don’t eat fruit six days a week.
  5. Take one day off per week, when you can eat whatever you want.

SCHF diet defeats obesity with sustainability

Ferriss, the founder of the diet, emphasizes that the results are fast and measurable, which sustains motivation and self-discipline. The weekly cheat day allows the individual to reduce dieting stress and also to remind them of their weight loss goals.

Another benefit of the Slow-Carb High-Fat diet is that it allows for a lot of personalisation. After reaching their desired weight, you can experiment and introduce more carbs to your diet if it doesn’t make you gain weight.

SCHF programme and weight loss holiday with One Body

A weight loss retreat with One Body is a boutique wellness travelling experience. Immerse yourself in the extraordinary beauty of Serbian mountains, while achieving your health and aesthetic goals. You will have the support of a team of dietary professionals throughout your stay and beyond. Complete our form to check whether this programme suits your time availability and learn more about how our programmes work.

Contact us today!

Don’t hesitate to get in touch with us for more information tailored especially to your needs and preferences.

Low Carb High Fat (LCHF) Programme

Low-Carb High-Fat programme is grounded in medical research

Low-Carbohydrate High-Fat diet is also known as Atkins diet. It was first promoted in 1972 by Dr Robert C. Atkins, a physician.

LCHF has been thoroughly studied. More than 20 studies researching low-carb diets have been conducted on humans. The conclusions are that low-carb high-fat diets:

  • Are very effective in achieving weight loss and fighting obesity
  • Produce better and faster weight loss results than low-fat diets
  • Can lead to a lower risk of heart disease
  • Can help individuals with insulin resistance and diabetics control their blood sugar and insulin levels
  • Prevent the feeling of constant hunger by controlling blood sugar levels (similarly to Slow-Carb High-Fat programme)

Conquer obesity, prevent heart disease and manage diabetes with the Low-Carb High-Fat meal plan

LCHF meal plans favour vegetables, fruit, dairy products and meat over refined food, sugar, grains and most legumes. This triggers metabolic processes that turn your body into a fat-burning machine. LCHF is a powerful strategy when fighting obesity, because it causes our bodies to burn both the fat under our skin and the one around our internal organs, which is at the root of many health issues.

Major health improvements which are possible when you LCHF programme are:

  • Increased levels of the good HDL cholesterol
  • Reduced levels of the bad LDL cholesterol and triglycerides
  • Significantly reduced and stabilized blood sugar and insulin levels

LCHF diet and weight loss retreat with One Body

If you have ever tried to do a diet on your own, you know how difficult it is to stay focused. Doing a weight loss holiday with One Body is an inspiring travel experience, in which you will explore new exciting places while receiving structured and professional support to achieve your health and weight goals. More importantly, you will have healthcare professionals monitoring you the whole time in order to adjust the programme to your specific needs. Find out more about our process here and fill in our form (link to homepage) to see if this programme fits your schedule.

Reach out to us to find out more!

We would love to hear from you and discuss how you can benefit from this amazing weight loss programme. Feel free to contact us today!