I know what you’re thinking; this title doesn’t make any sense. How can eating more fat create fat loss?
Believe it or not, this is one of the biggest misconceptions when it comes to losing weight, and you have the food industry and good marketing to thank for it. Let’s start with explaining the difference between Fat and Sugar, and then I’ll let you decide what makes sense.
What are Fats?
Fats are a calorie dense nutrient (9 Calories/gram), which are slowly digested in the body. What this means is, when consumed, the body takes time and energy to break down the fat and turn it into fatty acids and glucose (otherwise known as sugar) so the body can then utilize them for repair and energy.
Just to clarify, all nutrients, regardless of type (ie. fat, carbohydrates and even protein in excess) can be broken down and turned into glucose in order to be utilized by the body for energy.
Stay with me here.. If a nutrient (regardless of type) is broken down into glucose and made available to the body, yet the body doesn’t currently need any glucose (because we have been laying on the couch all day), it is converted into fat and stored for another time. Not cool!
The good thing about fats is that there isn’t a sudden influx of unneeded glucose into the body, because as mentioned, it’s broken down very slowly and part of it is used for other things like building cell walls, hormones and digestion. This means, your body may actually use most (or all) of this glucose, rather than storing it as fat right away.
What are Sugars?
Now, lets take a look at sugar. Sugar has fewer calories than fats, with only 4 calories/gram. Sounds like sugar is the better choice right? WRONG.
Sugar (otherwise known as glucose) is also fast digesting, which means it doesn’t take much work or any at all (depending on the type of sugar) to break it down. Sugar is already in the final form it needs to be in to be utilized by the body (aka. Glucose = sugar). So if you eat a chocolate bar, some candy, or anything else that is high in sugar, you spike the body with unneeded glucose (because you have been laying on the couch all day) and it is immediately converted into fat and stored away.
Because sugar is removed from the blood stream and stored as fat so quickly, your blood sugar levels become low making you feel hungry. This creates sugar cravings and forces you to snack or eat again. This becomes a continuous cycle of high and low blood sugar and is one of the main causes for type 2 diabetes and obesity.
What Should I Eat?
Just a disclaimer here, this doesn’t mean you can run around eating all the fats you can find in your cupboard and at fast food restaurants. This was a very simplified version of Fats vs Carbs and there is a lot more that goes into this. That being said, there are still good and bad fats, and bad fats (like trans fats) not only cause fat storage, but can also be harmful to your overall health. If you’re looking to maintain weight, lose weight, or just looking to eat healthy your diet should consist of mostly good, healthy fats rather than sugars or carbohydrates.
Here is a list of some good Fats to consume:
- Eggs (with the yolk)
- Nuts: Almonds, Cashews, Pistachios, Walnuts, etc.
- Seeds: Pumpkin, Sesame, Chia, etc.
- Oils: Olive (don’t use for cooking), Avocado, Coconut, etc.
- Fish: Wild Salmon, Mackerel, Sardines, etc.
- Meats: Grass-Fed Free Range Red Meat (Grain-fed meats are not recommended)
- Butters: Grass-fed butter, Almond Butter, Natural Peanut Butter
Check out the Bulletproof website for more info on good fats and healthy fat products.