Article: How Fats Make You Fat
- Thread starter The Press
- Start date
fueledpassion
Well-known member
Some of this is true, except number 2. Saturated fats KILL the appetite. They take so long to break down and they don't cause a dump in insulin. The more swings in insulin the hungrier you'll be.
I agree that fats suck for getting ripped. They just don't work for that. They also suck for top athletic performance, which is why athletes typically chomp down 60% or more of their diet in carbs. But in all actuality, too many calories is not our problem but rather too little!
When I want to eat ALOT of calories, I avoid fats and up the carbs and protein.
I agree that fats suck for getting ripped. They just don't work for that. They also suck for top athletic performance, which is why athletes typically chomp down 60% or more of their diet in carbs. But in all actuality, too many calories is not our problem but rather too little!
When I want to eat ALOT of calories, I avoid fats and up the carbs and protein.
hmfog000
New member
None of this is true, it is completely ignorant of human metabolism and how we store body fat. There is only one way we store fat, through the hormone insulin, dietary fat doesn't stimulate insulin production. The average obese American eats a diet that is WAY too high in carbohydrates, specifically of the refined nature, that is the source of the problem, not dietary fat. Also, calories don't matter. Calories are a measure of thermal energy and your body isn't a steam engine.
fueledpassion
Well-known member
I think you are right for the most part, but there is a clarification I'd consider. You are correct in the fat doesn't stimulate insulin, but if insulin is present when fats are in the gut, you can rest assured that the fatty acids and glycerol will be stored up into fat cells before carbohydrates do.
This is natural because it costs the body far less energy to convert glycerol and fatty acids into fat droplets, which are then added to the fat cell.
"It is also possible for fat cells to take up glucose and amino acids, which have been absorbed into the bloodstream after a meal, and convert those into fat molecules. The conversion of carbohydrates or protein into fat is 10 times less efficient than simply storing fat in a fat cell, but the body can do it. If you have 100 extra calories in fat (about 11 grams) floating in your bloodstream, fat cells can store it using only 2.5 calories of energy. On the other hand, if you have 100 extra calories in glucose (about 25 grams) floating in your bloodstream, it takes 23 calories of energy to convert the glucose into fat and then store it. Given a choice, a fat cell will grab the fat and store it rather than the carbohydrates because fat is so much easier to store."
Invalid Link Removed
So basically, you need to choose to either eat a high fat diet or a high carb diet, but certainly not both. If you choose the high carb diet, you must also choose a high protein and high fiber diet as well as avoiding simple sugars as much as possible. I have found this approach to be far superior to any other that I have tried, including high fat/low carb diets.
Fats will only be used as energy in the absence of glucose in the blood and glycogen in the muscle & liver. Otherwise, you'll use those first.
If fats are non-existent in the diet, you'll be readily using glucose and carbs for the main source of energy, especially with intense exercise. Since carbs are far less efficient to convert to fatty acids, and they aren't as caloricly dense, it is much harder and less lilkely to store them as fat assuming that you are on a very low fat diet. Again, this is only true with carbs that are broken down very slowly. Sugars, refined carbs, and carbohydrate meals lacking protein and fiber will cause fat gain, too due to the surge of unnecessary amounts of glucose in the blood stream. Your body will only use what it needs at that moment and store the rest for later use.
just some food for thought.
Also, Point 1, 3 & 4 are very true statements. Fats have a terrible TEF value, using very little energy to being stored up into fat cells, they are very caloric dense - the most of all three macro nutrients by far, and they do make things taste better when they are present.
----------------------------------------------------------------------------------------------------------------
As a side note, it seems that this board has not discovered the reality that every "new" diet or approach, including Keto, Atkins & Paleo diets are all ancient methods with a new spin on them. There is no doubt that they have some benefit to the body but that all depends on the goal as well.
I would suggest for those who are anti-carb and pro-fat dieters to consider discovering what pro bodybuilders and trainers have been doing for a few decades now that has proven wild success. The diet I outlined above is a variation of such. It is counter-cultural, but the successful bodybuilders keep it to themselves.
I am in no way advocating to avoid fats altogether. You need them to remain healthy, especially Omega 3's and 6's. But you honestly don't need 20-30% like people try and tell you all the time.
whitexican911
New member
Fats dont make you fat , protein/carbs in excess make you fat. I currently do a 85-90% fat deit, and have lost over 90 pounds now. Sometimes i eat way more then i should and still lose weight.
Jeff
Active member
digitalducki
Well-known member
What do u eat resulting in 85-90% fat... Just wondering
Tomahawk88
Well-known member
digitalducki said:
A whole lot of awesome I would guess haha.
digitalducki
Well-known member
Just seems like a stick of butter and a hard boiled egg lol
whitexican911
New member
Lol sounds good, moslty cocnut oil, mct oil, avocadoes, nuts lots snack on all day. I limit my protein to around 75-85 grams daily total. Fat around 140-160 grams I dont really care if i go over. If i do have carbs other than from the nuts only at my last meal by itself.
whitexican911
New member
Breakfast is usaully three fried eggs in coconut oil.
fueledpassion
Well-known member
Too much fats, like anything else, will make you fat just the same. I thought I covered very plainly that fat, without the presence of carbs, will not likely make you fatter, but when both are combined, you'll certainly get fatter. Likewise, a heavy carb diet without the presence of fats will not make you fat either, just perhaps cause you to have glycogen load and a little water weight.
Given the choice, when both fats and carbs are being metabolized in the body, the body will choose to put up the fat cells first. So technically, fats can make you fatter, lol.
fueledpassion
Well-known member
MCT oil, while a saturated fat, can hardly be considerd a normal "fat". It has a different metabolic pathway and in a nutshell, follows a path more closely to carbs than long chain fatty acis like most fats are. In fact, MCT's can travel thru the portal vein and into the liver for processing. From there, ketone bodies are produced as a result of a failing Krebs cycle.
It's no wonder you are losing weight. That is your ace card, man. Any large percentage of MCT in your diet will cause rapid fat burning as it releases alot of heat and provide immediate and clean energy without the need for insulin.
fueledpassion
Well-known member
I dont always eat eggs in the morning, but when I do, I eat 5-6, lol in MCT oil.
dieseljay74
Member
I have coconut oil in my few cups of morning coffee before hitting the weights as part of a modified IF plan. I usually break the fast with my PWO shake. I agree that it's the MCT's that really spark lipolysis. It's been working well for me as I've just started carb back loading on my workout days.
No noticeable BF gains but definitely strength increases.
No noticeable BF gains but definitely strength increases.
AdonisBelt
Member
The points here are brotastic- if your into jumps in conclusions. This is like level one kind of material for people who want to be healthy.
I'm surprised nothing like " fat makes you fat because its over twice as calorically dense " was in here. These points make me think "well, I guess that's kind of true, but that's not why..."
No mention of limited capacity to oxidize fat is made in here... This is why fat can make you far lol but regardless it's a bs article because it comes down to overall pre vs post prandial states and in vs out caloric use.
I'm surprised nothing like " fat makes you fat because its over twice as calorically dense " was in here. These points make me think "well, I guess that's kind of true, but that's not why..."
No mention of limited capacity to oxidize fat is made in here... This is why fat can make you far lol but regardless it's a bs article because it comes down to overall pre vs post prandial states and in vs out caloric use.
fueledpassion
Well-known member
He almost eluded to this statement, actually. But in the end, I think he was making a statement that it is much harder to eat a caloric surplus when you have a low fat diet. That notion is not necessarily true either, since high saturated fats keep you full (at least they do for me) for a long period of time (up to 4 hours in my case).
It is very basic, but honestly man just go on the "nutritional science" forum on here and see how many members on this forum are ignorant to the entire metabolic process. The majority of members on this board are anti-carb dieters that have tunnel vision when it comes to fats vs. carbs. They don't understand that there is more to it than how much insulin is in your blood. The correlation to fat gain goes much deeper than insulin & carbs. It is a system that works differently under various circumstances. It is good for this board to hear that fats don't live up to the hype that people make it seem.
Good point though about capacity to oxidize.
whitexican911
New member
Yes I know, mct oil is awesome just a littke bit though not to much or it gives me the ****s
, Like I said if i have carvs usually at ny last meal I eat it by itself, andbecause im eating csrbs st night my insulin/cortisol is lower and it dosnet make me gain fat.My typicall day off last meal (which us supposed to be once a week but is usually both days in a row) is 2-4 beers, and pizza/ice cream lol.
dieseljay74
Member
Yes I know, mct oil is awesome just a littke bit though not to much or it gives me the ****s
My typicall day off last meal (which us supposed to be once a week but is usually both days in a row) is 2-4 beers, and pizza/ice cream lol.
Wish more people would research and learn that insulin is low at night/ evening so it's not as apt to be jammed into fat cells.. Especially if you drained your glucose levels through intense training during the day
fueledpassion
Well-known member
Correct. First meal in AM and post-workout are free cheats without the consequences.
dieseljay74
Member
Love the no consequence meals.... Especially after deadlifting day
Pandabear
New member
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: Invalid Link Removed
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: Invalid Link Removed
fueledpassion
Well-known member
Yeah, in the case of pre-contest prep - MCT's are a must have imo.
Pandabear
New member
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.
Tomahawk88
Well-known member
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.
Pandabear
New member
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.
fueledpassion
Well-known member
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.
dieseljay74
Member
So it's much more beneficial to take pure MCT oil over Coconut oil Passion?
fueledpassion
Well-known member
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.
dieseljay74
Member
Roger that! Any particular brand you recommend or is the NOW foods a decent buy?
dieseljay74
Member
Roger that! Any particular brand you recommend or is the NOW foods a decent buy?
fueledpassion
Well-known member
Thats what I use.
The absolute best brand for quality and purity is gonna be Parillo Performance CapTri. However, it is much more expensive.
dieseljay74
Member
Pandabear
New member
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.
fueledpassion
Well-known member
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...
