The Skinny on Fat: Silencing Your Fear of Dietary Fats
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baconslave
Posts: 6,950 Member
In low-carb diets there is no way to get around it: We must eat more fat.
Repeat after me: Fat is NOT bad. Fat is NOT bad.
Now, to cement your newfound courage in the face of increasing dietary fat intake, keep reading to discover the answers to some of the lingering questions you may still have about this essential macronutrient.
Isn't Fat Bad?
Simply: No. The word “fat” has been given a negative connotation. Fat isn't bad in and of itself. Being obese or overweight is bad for your health. But dietary fat is not. For decades doctors, government policy makers, and scientists have perpetuated the “fat myth” based on faulty studies or deliberate misinterpretation of studies. There is NO evidence that dietary fat makes you fat, or gives you heart disease. Your body is largely composed of saturated fats. Your cells NEED them. Even healthy digestive function relies on ingesting enough fat. Higher-fat diets help in the healthy function of your body. Restricting your fat intake will only hinder it.
Will I Gain Weight Eating a Lot of Fat?
No. Dietary fat doesn't magically turn into body fat. The body digests the fat, turning it into ketones which it burns. Insulin is the hormone in the body that regulates fat storage. It stores excess glucose as fat. If you eat to the point that your calories are ridiculously excessive, your body will store the excess energy as fat. But a high-fat diet makes it harder to overeat, because it is often so satiating that you are usually full before you reach that point. Protein and fat in your diet team up to keep your appetite satisfied. Don't fear the fat!
For a more detailed discussion on the “fat-phobia myth,” we recommend you watch the following videos:
Dietary Villains
Fathead
The Limits of Scientific Evidence and the Ethics of Dietary Guidelines- 60 Years of Ambiguity
The Truth about Fats- “Good” vs “Bad” and the History of the Vegetable Oil Industry (start viewing at the 48-min mark to hear a discussion on the benefits of a diet high in saturated fats. Before that point it discusses polyunsaturated fat and monunsaturated fats. A good watch but doesn't specifically pertain to this discussion point.)
Fat and cholesterol are necessary for your body to function properly. Eating fat and cholesterol doesn't cause your arteries to clog. High fat levels are healthy for your body. Your body makes 80% of the cholesterol found inside it. It is an important substance for the functioning of your body. If you eat less cholesterol, your body makes more to compensate. What is important is the kind of cholesterol made by your body. HDLs (the “Good” cholesterol) are raised by LCHF diets and high-density LDLs are decreased. While low-density LDL levels might possibly be higher when eating a low-carb or ketogenic diet, these larger particles are benign.
For a better understanding on the complicated world of cholesterol, watch this video:
The Straight Dope on Cholesterol
Are There Bad Fats?
It is now becoming common knowledge that saturated fats are not the villains we thought. Animal fats and monounsaturated fats, also called MUFAs (like the natural fats found in olives and avocados) are quite healthy for you. However, some fats are BAD. Polyunsaturated fats, also called PUFAs, (canola oil, corn oil, vegetable oil-basically oils that require massive processing to obtain) are not good for you in high doses. They contain unsafe levels of Omega-6s that can cause damaging inflammation (due to it becoming oxidized), which is exacerbated by high temperatures in cooking. Most foods have all three of these fats in some proportion. However, the body was not designed to handle the ratio of Omega-6/Omega-3 we've added to our diet through overuse, and poor use, of polyunsaturated oils. Stick with a high concentrations of saturated fats, properly use monounsaturated fats, avoid using processed foods that contain polyunsaturated fats, and avoid using polyunsaturated oils when cooking. Following these suggestions will help stay healthier and happier.
A quick rule:
Cook with saturated fats:
Examples:
butter
bacon grease
beef or lamb tallow
coconut oil
Lightly cook with monounsaturated fats or consume cold/raw:
Examples:
olive oil
avocado oil
nut oils
Eat polyunsaturated fats cold/raw- if at all:
Examples:
vegetable oil
corn oil
soybean oil
The following graphics might make the determination of which plant oils are safe more simple for you and let you know the best conditions for their use.
Monounsaturated vs. Polyunsaturated
Oils for Hot vs Cold Uses
For a through discussion of polyunsaturated fats, watch this video up to the 48-min mark.
The Truth about Fats- “Good” vs “Bad” and the History of the Vegetable Oil Industry
(after that point, the video details the benefits of diets high in saturated fat.)
Smoking Points for Various Fats
For a more in-depth discussion about the Omega-6/Omega-3 ratio, try this article:
How to Optimize Your Omega-6 to Omega-3 Ratio
How Much Fat Should I Eat?
Specific plans may have specific numbers or percentages for you to target, however, in general, this is the rule you should follow:
How Can I Get More Fat into My Diet?
It seems overwhelming to us, since we were beaten over the head with fat-phobia all our lives, but it is easy to sneak more fat into your diet.
For recipes and ideas, peruse our collection of low-carb recipe sites. Scroll down the LaunchPad to the section "Recipe Websites and LCD Group Member Recipes".
Wait. If I Eat Nothing But Fat and Protein, Won't I Have Bathroom Trouble?
That depends. If you are worried about not having enough fiber, don't be. Eating the right amount of fat actually keeps things moving. Many LCHF folks report that while they do find a decrease in the frequency of BMs, they find themselves quite comfortable. While you are adjusting, a dose of a magnesium supplement or increasing your fat can help keep things going smoothly, should you experience any constipation. Be careful to make sure you are drinking enough water as well.
That said, there are some people who have a harder time switching from a very low-fat diet to a high-fat diet, in the form of gastric distress and/or, to attempt to put it delicately, living on the toilet. It's not practical, or ideal, to immediately start ingesting 5 TBSP of MCT oil or coconut oil. That will surely acquaint you with the porcelain throne quite thoroughly. Those fat bombs may be heavenly, but overindulging in them may feel more than a bit like hell. Ease into adding your fats, a bit at a time, maybe a tsp at a time for those more sensitive. Doing this will keep your bathroom time to a productive minimum.
What If I Have Digestive Issues? Can I Do Low-Carb?
Many people find that once they remove the carbs from their diet they are much better able to process other foods. Many who had trouble with fats are suddenly able to ingest them with less difficulty. Many digestive complaints, including colitis and IBS and GERD, are often resolved once excessive carbs are eliminated from your diet. Grains cause irritation in the digestive track. That's how fiber gets your intestines to lubricate and remain regular. Fats are absorbed without irritation, creating a natural lubricating process, to keep everything moving without upset or damage. Don't be afraid to start a low-carb way of eating. It may provide the healing your body, and digestive system, has been crying out for.
Other Fat Topics
Repeat after me: Fat is NOT bad. Fat is NOT bad.
Now, to cement your newfound courage in the face of increasing dietary fat intake, keep reading to discover the answers to some of the lingering questions you may still have about this essential macronutrient.
Isn't Fat Bad?
Simply: No. The word “fat” has been given a negative connotation. Fat isn't bad in and of itself. Being obese or overweight is bad for your health. But dietary fat is not. For decades doctors, government policy makers, and scientists have perpetuated the “fat myth” based on faulty studies or deliberate misinterpretation of studies. There is NO evidence that dietary fat makes you fat, or gives you heart disease. Your body is largely composed of saturated fats. Your cells NEED them. Even healthy digestive function relies on ingesting enough fat. Higher-fat diets help in the healthy function of your body. Restricting your fat intake will only hinder it.
Will I Gain Weight Eating a Lot of Fat?
No. Dietary fat doesn't magically turn into body fat. The body digests the fat, turning it into ketones which it burns. Insulin is the hormone in the body that regulates fat storage. It stores excess glucose as fat. If you eat to the point that your calories are ridiculously excessive, your body will store the excess energy as fat. But a high-fat diet makes it harder to overeat, because it is often so satiating that you are usually full before you reach that point. Protein and fat in your diet team up to keep your appetite satisfied. Don't fear the fat!
For a more detailed discussion on the “fat-phobia myth,” we recommend you watch the following videos:
Dietary Villains
Fathead
The Limits of Scientific Evidence and the Ethics of Dietary Guidelines- 60 Years of Ambiguity
The Truth about Fats- “Good” vs “Bad” and the History of the Vegetable Oil Industry (start viewing at the 48-min mark to hear a discussion on the benefits of a diet high in saturated fats. Before that point it discusses polyunsaturated fat and monunsaturated fats. A good watch but doesn't specifically pertain to this discussion point.)
Fat and cholesterol are necessary for your body to function properly. Eating fat and cholesterol doesn't cause your arteries to clog. High fat levels are healthy for your body. Your body makes 80% of the cholesterol found inside it. It is an important substance for the functioning of your body. If you eat less cholesterol, your body makes more to compensate. What is important is the kind of cholesterol made by your body. HDLs (the “Good” cholesterol) are raised by LCHF diets and high-density LDLs are decreased. While low-density LDL levels might possibly be higher when eating a low-carb or ketogenic diet, these larger particles are benign.
For a better understanding on the complicated world of cholesterol, watch this video:
The Straight Dope on Cholesterol
Are There Bad Fats?
It is now becoming common knowledge that saturated fats are not the villains we thought. Animal fats and monounsaturated fats, also called MUFAs (like the natural fats found in olives and avocados) are quite healthy for you. However, some fats are BAD. Polyunsaturated fats, also called PUFAs, (canola oil, corn oil, vegetable oil-basically oils that require massive processing to obtain) are not good for you in high doses. They contain unsafe levels of Omega-6s that can cause damaging inflammation (due to it becoming oxidized), which is exacerbated by high temperatures in cooking. Most foods have all three of these fats in some proportion. However, the body was not designed to handle the ratio of Omega-6/Omega-3 we've added to our diet through overuse, and poor use, of polyunsaturated oils. Stick with a high concentrations of saturated fats, properly use monounsaturated fats, avoid using processed foods that contain polyunsaturated fats, and avoid using polyunsaturated oils when cooking. Following these suggestions will help stay healthier and happier.
A quick rule:
Cook with saturated fats:
Examples:
butter
bacon grease
beef or lamb tallow
coconut oil
Lightly cook with monounsaturated fats or consume cold/raw:
Examples:
olive oil
avocado oil
nut oils
Eat polyunsaturated fats cold/raw- if at all:
Examples:
vegetable oil
corn oil
soybean oil
The following graphics might make the determination of which plant oils are safe more simple for you and let you know the best conditions for their use.
Monounsaturated vs. Polyunsaturated
Oils for Hot vs Cold Uses
For a through discussion of polyunsaturated fats, watch this video up to the 48-min mark.
The Truth about Fats- “Good” vs “Bad” and the History of the Vegetable Oil Industry
(after that point, the video details the benefits of diets high in saturated fat.)
Smoking Points for Various Fats
For a more in-depth discussion about the Omega-6/Omega-3 ratio, try this article:
How to Optimize Your Omega-6 to Omega-3 Ratio
How Much Fat Should I Eat?
Specific plans may have specific numbers or percentages for you to target, however, in general, this is the rule you should follow:
- Eat under your carbs.
- Eat your protein target based on your height/weight and activity level.
- Fill the rest of your intake with fat to satiety.
How Can I Get More Fat into My Diet?
It seems overwhelming to us, since we were beaten over the head with fat-phobia all our lives, but it is easy to sneak more fat into your diet.
- Make/use fat-heavy sauces and dips, on both your meats and veggies, that are made with olive oil, animal fats, butter, or other low-carb diary like cheese, heavy cream, cream cheese, or sour cream. Or a combination of them. They are super delicious.
- Adding meats and fat-dense foods like avocados and nuts can help.
- Pick the fattier (and also often less expensive) cuts of meat.
- Sneak coconut oil, butter, heavy cream, and/or MCT oil into your coffee or smoothies.
- Make some fat bombs. They are tasty little fat-doses that are easy to incorporate in to your diet. They could be sweet or savory.
For recipes and ideas, peruse our collection of low-carb recipe sites. Scroll down the LaunchPad to the section "Recipe Websites and LCD Group Member Recipes".
Wait. If I Eat Nothing But Fat and Protein, Won't I Have Bathroom Trouble?
That depends. If you are worried about not having enough fiber, don't be. Eating the right amount of fat actually keeps things moving. Many LCHF folks report that while they do find a decrease in the frequency of BMs, they find themselves quite comfortable. While you are adjusting, a dose of a magnesium supplement or increasing your fat can help keep things going smoothly, should you experience any constipation. Be careful to make sure you are drinking enough water as well.
That said, there are some people who have a harder time switching from a very low-fat diet to a high-fat diet, in the form of gastric distress and/or, to attempt to put it delicately, living on the toilet. It's not practical, or ideal, to immediately start ingesting 5 TBSP of MCT oil or coconut oil. That will surely acquaint you with the porcelain throne quite thoroughly. Those fat bombs may be heavenly, but overindulging in them may feel more than a bit like hell. Ease into adding your fats, a bit at a time, maybe a tsp at a time for those more sensitive. Doing this will keep your bathroom time to a productive minimum.
What If I Have Digestive Issues? Can I Do Low-Carb?
Many people find that once they remove the carbs from their diet they are much better able to process other foods. Many who had trouble with fats are suddenly able to ingest them with less difficulty. Many digestive complaints, including colitis and IBS and GERD, are often resolved once excessive carbs are eliminated from your diet. Grains cause irritation in the digestive track. That's how fiber gets your intestines to lubricate and remain regular. Fats are absorbed without irritation, creating a natural lubricating process, to keep everything moving without upset or damage. Don't be afraid to start a low-carb way of eating. It may provide the healing your body, and digestive system, has been crying out for.
Other Fat Topics
- Rendering Your Own Animal Fats
http://robbwolf.com/2013/02/21/render-lard-and-free/
http://paleoparents.com/featured/tutorial-thursday-lard/ - Ghee-How to Clarify Your Own
http://nomnompaleo.com/post/15235810877/d-i-y-ghee
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