• How Fats Make You Fat



      By James Fell Ask Men

      For decades, “the man” warned that dietary fat (specifically the four-legged kind, not the plant kind) caused clogged arteries, chest pain and pleas to “Call 911!”

      Could be that this was just a causation-correlation mix-up.

      See, people who are obese and sedentary just happen to have diets that are really high in fat (as a general rule). They are also more likely to have high cholesterol and heart failure. The dietary fat may have indirectly caused the problems, but it was the body fat (and the lack of activity) that was the main culprit. Yes, you can be in the “overweight” category and be perfectly healthy, but once you start getting up into +30 BMI (assuming you’re not really muscular), the dangers to your health begin to arise. The higher the BMI, the more at risk you are.

      Not necessarily at higher risk of “mortality” but “morbidity.” This means life takes a nosedive with illness and infirmity at higher body weights. People still live a long while, but the obese are more likely to spend time in hospital beds with tubes in orifices and other nasty medical sh*t.

      Eat cow. Put butter on stuff. Cheese it up. As long as calories are in check and body weight isn’t high, your health should be fine. (Side note: stay away from trans fats, because they’re way bad. The types of foods you find trans fats in are usually processed to hell. Processed food is the real enemy.)

      So the saturated cow-cheese-butter fat isn’t that bad if you’re not overdoing it and don’t have a high percentage of body fat. And the avocado-salmon-olive kind of fats are good for you, so get on that. But overall, if you have a high percentage of fat in your diet, you’re at a higher risk of being fat, and that’s not good.

      There are four reasons why eating fat can make you fat:

      1. The thermic effect of food for fat is very low

      What is the thermic effect of food? TEF is the calories food burns by being digested. Cool, right? When you eat protein, which has a high TEF, roughly 20% of those calories are freebies; they’re burned off because your digestive system has to work harder to process them.

      Carbohydrates don’t have as high a TEF as protein, coming in at around 10%, but they still blow away the TEF of fat. Fat’s TEF is a subject for debate, but most put it at below 5% and as low as 2%.

      So when you eat fat, very few of those calories are freebies. In the grand scheme of things, TEF isn’t a huge factor, but it all adds up.

      2. Fat isn’t satiating

      Dr. Raylene Reimer, a registered dietitian and associate professor of nutrition and metabolism at the University of Calgary, told me this about macronutrients and satiety: "Protein has the highest satiety factor of the three macronutrients. Carbohydrates come second, and fat is hardly satiating at all.”

      This is a statement supported by research like this, this, this and this. As you’ll see in No. 4, it actually can have the opposite effect.

      3. Fat is high in caloric density

      This boils down to some basic math. Protein and carbohydrates only have four calories per gram, but fat has nine.

      As an extreme example, an entire pound of fresh spinach (which has a high water content as well) has roughly the same number of calories as a single tablespoon of butter. Guess which one is more satisfying to your appetite? Which one is easier to consume a lot of? With fat, you get a big wallop of calories in a small volume of food, so it’s just a lot easier to shovel a bunch more in without making your stomach feel full.

      4. Fat makes things taste great

      Try this experiment. Take a piece of bread and toast it. Now eat it. No, not with butter, just by itself. Not so great, right?

      Now toast another piece of bread, but this time put butter on it. Tastes way better, doesn’t it? You took a 100 calorie piece of toast, added 50 calories worth of butter, and that made it taste so much better you could eat two pieces. Maybe even three.

      Our desire to eat fat dates back to Stone Age times, because for most of human history, we didn’t have a grocery store down the street. So our brains became wired via evolution to seek out foods that were high in energy value to help us store fat for the next time there was a drought or you were too chicken to chase down that mammoth and stab it to death so the tribe could have hairy elephant meat for the next few weeks.

      A pile of research shows that fat makes food taste better, and therefore people eat more of it. So it’s not just added calories from fat, but added taste that makes you eat more. It’s not just buttered toast, but buttered popcorn, deep-fried foods, chicken with skin vs. without … This phenomenon has been investigated thoroughly by Dr. David Kessler in his excellent book The End of Overeating.

      So, taking all this into consideration, it’s worth easing off on your fat intake simply because it’s a wise method of restricting overall caloric intake and keeping your body lean. At the end of the day, calories are what really matter, and a diet that is somewhat reduced in fat makes lower calorie consumption that much easier.

      Read more: http://www.askmen.com/sports/foodcou...#ixzz2aX7wggvN
      Comments 36 Comments
      1. dieseljay74's Avatar
        dieseljay74 -
        Originally Posted by fueledpassion View Post

        Correct. First meal in AM and post-workout are free cheats without the consequences.
        Love the no consequence meals.... Especially after deadlifting day
      1. Pandabear's Avatar
        Pandabear -
        Fueled passion is spot on.

        Especially about mixing fat with carbohydrates. If you induce ketosis it doesn't matter how much fat you really consume, even over consumption leads to fat loss in overweight subjects, as the metabolic pathways will be utilized differently. If we are taking into account people who are already below 10% BF then you require different approaches to get lower BF % in my opinion quickly; at least with the greatest success. MCT is perfectly fine for your health in case anybody was wondering. There are a few studies out there that investigated this; here's one: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2874191/
      1. fueledpassion's Avatar
        fueledpassion -
        Originally Posted by Pandabear View Post
        Fueled passion is spot on.

        Especially about mixing fat with carbohydrates. If you induce ketosis it doesn't matter how much fat you really consume, even over consumption leads to fat loss in overweight subjects, as the metabolic pathways will be utilized differently. If we are taking into account people who are already below 10% BF then you require different approaches to get lower BF % in my opinion quickly; at least with the greatest success. MCT is perfectly fine for your health in case anybody was wondering. There are a few studies out there that investigated this; here's one: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2874191/
        Yeah, in the case of pre-contest prep - MCT's are a must have imo.
      1. Pandabear's Avatar
        Pandabear -
        Originally Posted by fueledpassion View Post
        Yeah, in the case of pre-contest prep - MCT's are a must have imo.

        I completely agree. Curious; When do you use them Passion? I time mine in the morning and with protein shakes when i'm on caloric restriction at that is 40% or below what maintenance would be. With coffee around 10am before my first meal at 2pm, then before my afternoon workout in my shake at 4pm.
      1. Tomahawk88's Avatar
        Tomahawk88 -
        Originally Posted by Pandabear View Post
        I completely agree. Curious; When do you use them Passion? I time mine in the morning and with protein shakes when i'm on caloric restriction at that is 40% or below what maintenance would be. With coffee around 10am before my first meal at 2pm, then before my afternoon workout in my shake at 4pm.
        This is very similar to what I do. My first calories are coconut oil with coffee. Then later with coffee again pre workout. EDIT: And yes I know you were asking someone else haha.
      1. Pandabear's Avatar
        Pandabear -
        Originally Posted by Tomahawk88 View Post
        This is very similar to what I do. My first calories are coconut oil with coffee. Then later with coffee again pre workout. EDIT: And yes I know you were asking someone else haha.
        No stress man, I wasn't going to bite your head off for that! Any input is good. I'd be interested to see everyone's approach to it. Coconut oil I found wasn't that effective as only about 40% is actually MCT, the rest is proper saturated fat. You can pick up straight MCT oil for cheaper than coconut oil. Mixes way easier too.
      1. fueledpassion's Avatar
        fueledpassion -
        Originally Posted by Pandabear View Post
        I completely agree. Curious; When do you use them Passion? I time mine in the morning and with protein shakes when i'm on caloric restriction at that is 40% or below what maintenance would be. With coffee around 10am before my first meal at 2pm, then before my afternoon workout in my shake at 4pm.
        I try to get 1TBSP at each meal. When contest prepping, I try to get 1.5-2TBSP at each meal except the first meal. First meal is kinda touchy since my pH levels are kinda acidic in the AM. When taking in this much, TUMS is my best friend lol. The added calcium increases muscular performance anyways.

        In fact, I'm getting ready to do a 6 week cut with Halo. Currently about 10% BF and looking to get down to 7%. I plan to utilize 20% or more of MCT's on the back half of my cycle along with Lean Gains every other week.
      1. dieseljay74's Avatar
        dieseljay74 -
        So it's much more beneficial to take pure MCT oil over Coconut oil Passion?
      1. fueledpassion's Avatar
        fueledpassion -
        Originally Posted by dieseljay74 View Post
        So it's much more beneficial to take pure MCT oil over Coconut oil Passion?
        Heck yes! The only thing that ever made Coconut Oil good for caloric consumption was it's heavy MCT presence. Why bother with long-chain fatty acids for fat burning when you can have pure MCT instead?

        When it comes to clean, thermogenic calories - nothing beats MCT's. I'll stand behind that statement as long as I need to get the point across to this forum.
      1. dieseljay74's Avatar
        dieseljay74 -
        Originally Posted by fueledpassion View Post

        Heck yes! The only thing that ever made Coconut Oil good for caloric consumption was it's heavy MCT presence. Why bother with long-chain fatty acids for fat burning when you can have pure MCT instead?

        When it comes to clean, thermogenic calories - nothing beats MCT's. I'll stand behind that statement as long as I need to get the point across to this forum.
        Roger that! Any particular brand you recommend or is the NOW foods a decent buy?
      1. dieseljay74's Avatar
        dieseljay74 -
        Originally Posted by fueledpassion View Post

        Heck yes! The only thing that ever made Coconut Oil good for caloric consumption was it's heavy MCT presence. Why bother with long-chain fatty acids for fat burning when you can have pure MCT instead?

        When it comes to clean, thermogenic calories - nothing beats MCT's. I'll stand behind that statement as long as I need to get the point across to this forum.
        Roger that! Any particular brand you recommend or is the NOW foods a decent buy?
      1. fueledpassion's Avatar
        fueledpassion -
        Originally Posted by dieseljay74 View Post
        Roger that! Any particular brand you recommend or is the NOW foods a decent buy?
        Thats what I use.

        The absolute best brand for quality and purity is gonna be Parillo Performance CapTri. However, it is much more expensive.
      1. dieseljay74's Avatar
        dieseljay74 -
        Originally Posted by fueledpassion View Post

        Thats what I use.

        The absolute best brand for quality and purity is gonna be Parillo Performance CapTri. However, it is much more expensive.
        NOW MCT'S IT IS! Lol

        Thanks for the tips Fueled... Much appreciated
      1. Pandabear's Avatar
        Pandabear -
        Originally Posted by fueledpassion View Post
        I try to get 1TBSP at each meal. When contest prepping, I try to get 1.5-2TBSP at each meal except the first meal. First meal is kinda touchy since my pH levels are kinda acidic in the AM. When taking in this much, TUMS is my best friend lol. The added calcium increases muscular performance anyways.

        In fact, I'm getting ready to do a 6 week cut with Halo. Currently about 10% BF and looking to get down to 7%. I plan to utilize 20% or more of MCT's on the back half of my cycle along with Lean Gains every other week.
        If you find your PH is to acidic I would recommend cranberry tablets, they worked great for me after I had a bad kidney infection. I just started a caloric partitioning plan and MCT oil has been fantastic in it. The bizarre thing is that even when on a massive calorie deficit I still managed to gain weight while simultaneously gaining muscle. Most bizarre thing I have ever experienced.

        Good luck with your comp mate.
      1. fueledpassion's Avatar
        fueledpassion -
        Originally Posted by Pandabear View Post
        If you find your PH is to acidic I would recommend cranberry tablets, they worked great for me after I had a bad kidney infection. I just started a caloric partitioning plan and MCT oil has been fantastic in it. The bizarre thing is that even when on a massive calorie deficit I still managed to gain weight while simultaneously gaining muscle. Most bizarre thing I have ever experienced.

        Good luck with your comp mate.
        That's what I've been trying to say! I started my cut last July @ 159lbs and finished in October @ 158lbs, lol. Yet I burned at least 3% BF off my body. It was awesome and I have to give the success to MCT in part. If you take in 15% or more of your calories in MCT, things start getting interesting...
      1. Pandabear's Avatar
        Pandabear -
        Nice, i'll have to try the 15% or more of your diet thing. If you find you are still really acidic baking soda is the most alkaline thing you can take hands down. :)

        Log in
        Log in