Eat More Fat Lose More Fat?

Study after study shows better weight and fat loss (and superior improvements in cardiovascular health) by lowering carbohydrate intake and eating copious amounts of calories from fat!

weight-loss-graph-low-carb-vs-low-fat

Aside from all of the benefits we’ve discussed from eating less carbohydrates (higher fat loss and insulin sensitivity, better brain and heart health, etc), could the higher fat intake be making a difference on it’s own?

One of the great things about fat is that it’s highly satiating (keeps us full). Arguably, this is one of the reasons the low-fat advice of the last 40-50 years made us so damn fat.

We tried to fill the fat gap with carbohydrates.

carb-chart

And in most cases, those additional carbohydrates came in the form of grains and other high-glycemic foods.

grainpufa

Now, whether this made our caloric intake go up because we needed more grain to fill the considerable gap left without fat (9kcal per gram), or because eating more grain makes us crave and eat more grain is unclear.  What is clear, is that eating less fat made us eat more carbohydrates, and this has escalated obesity (and disease).

So, does the addition of animal fat aid fat loss, or does it just keep us from eating too many carbohydrates?

Interestingly, as much as eating less carbohydrates equates to more fat burning, it also appears eating more saturated fat results in more fat burning.

One study from Malaysia had participants eat 30mL (2 tablespoons) of coconut oil three times a day, with no other changes to their diet, and they lost approximately 1 pound of body fat, with notable improvements around the midsection.

With respect to coconut oil, this is probably because it’s a medium-chain triglyceride (MCT) that increases thermogenesis and delivers a superior fuel source. Although, we see a similar effect with full-fat dairy; which could mean it has something to do with the anti-inflammatory and anti-oxidant properties of these highly saturated fats.  Like the butyrate in butter:

butyrate body fat

Either way, it’s clear that fat doesn’t make us fat.  And when we try to restrict it, it does.

Moreover, it serves as an essential component in our pursuit of optimal health….unlike crappy carbohydrates.

Stay Lean!

Coach Mike


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