'Smart Fat' can help you lose weight more naturally, experts say

WOODLAND HILLS, LOS ANGELES (KABC) -- Nutrition expert Dr. Jonny Bowden is all about getting the right fats into diet to help people slim down more naturally.

"You're fuller, less cravings, your blood sugar is more stable, your insulin isn't raised to the ceiling and you can go much longer periods without being hungry," said Bowden.

Once an Atkins diet fan, Bowden now feels proteins offered on that plan were too broad and that there wasn't enough fiber.

He teamed up with unlikely ally, Dr. Steven Masley to create a plan called "Smart Fat."

"He's coming from Pritikin where there was no fat in the diet, had seen first-hand what happens when you eliminate all fat in the diet and it's not good," Bowden explained.

That's because hormones run the show when it comes to weight loss and they are greatly affected by carbohydrates. But fat doesn't trigger a hormonal response.

Bowden's smart fat choices are dark chocolate, extra virgin olive oil, coconut oil, avocado and also grass fed animal protein which contains fat.

"When a cow eats its natural diet, which is grass, it has more omega-3s which are anti-inflammatory. It has less omega-6s, which are pro inflammatory and it doesn't have all of the toxic residue that stores up in the fat of animals that have been raised in factory farms," said Bowden.

If you're trying the diet, you want to remember this equation: Five, five and 10.

That's five smart fats, five clean proteins and 10 servings of fiber.

"The Achilles heel to high fat diets, they don't really have enough fiber. Fiber's been associated with weight loss, with better blood lipids, with less diabetes, with less heart disease. It's just a great thing to consume," continued Bowden.

No matter what diet you choose, there's one caveat. Dr. Roger Clemens of USC's International Center for Regulatory Science said it all comes down to quantity.

"It's the excess of components X,Y, and Z that get people in trouble. That really is the bottom line. We need to have portion control, we need to learn how to say 'no' and we need to learn how to say 'yes,' yes to exercise," Clemens said.

Results are impressive, but Bowden admits a few things can put a wrench in your plan.

"There's so many differences in hormones, genetics, environment, in compliance. The fact is when you eat this way you will lose as much weight that your body can possibly lose in a healthy way," said Bowden.