Summary of Fat
Study Deep Dives
- A spoonful of sugar makes the liver grow fat
- More guacamole, fewer chips: evaluating avocados and hunger
- Losing weight is more important than reducing saturated fat intake for improving atherogenic lipids
- Mini: The best diets to control blood lipids in people with diabetes
- Another look at the diet-heart hypothesis
- Put down the apple and have some chedda
- Fighting fat with fat: omega-3s vs. NAFLD
- Can you spice your way to better health with ginger?
- Cutting through liver fat with citrus
- Protein gains: not just for the men
- A fishy relationship between omega-3 fatty acids and heart health
- Low-fat or low-carb: can genes or insulin say which is right for you?
- Is research on beta-alanine still in beta?
- Investigating sodium bicarbonate for better endurance performance
- Be the tortoise or the hare: it doesn’t matter for fat loss
- Can the Mediterranean Diet curtail inflammation in Type 2 diabetes?
- Can alpha-lipoic acid supplementation shed some pounds?
- Got Milk (fat globule membrane)?
- I’m not too tired to stuff my face
- The best diet is the one you can stick to
- The study that didn’t end the low-fat/low-carb diet “wars”
- Nulls: March-April 2020
- Deep Dive: The diet dilemma—should you follow your heart?
- Deep Dive: Does trimming the saturated fat from your diet actually lower heart disease risk?
- Mini: Chewing the (saturated) fat
- Deep Dive: Does eating less fat make us less fat?
- Nulls: July-August 2020
- What happens to diets when you control food quality?
- Skip breakfast, lose fat?
- Milkshakes and insulin resistance: the perfect storm
- Does being insulin resistant affect weight loss on a low-fat or low-carb diet?
- Propionate – your ally against overeating?
- Is butter back? That depends on your viewpoint.
- Fattening up breakfast for weight loss
- Coenzyme Q10 and chronic fatigue syndrome
- Can arachidonic acid work as a bodybuilding supplement?
- Does omega status depend on your genes?
- Fish oil incorporation: where do other fats fit in?
- DASH plus fat equals ...
- Trans fats: “natural” might not mean “healthy”
- High versus low fat diets for insulin sensitivity
- Return of the globule: milk fat strikes back
- Can omega-3s modulate the mind-muscle connection?
- Can resveratrol fight obesity?
- Eggcellent Eggs: Is it safe for people with diabetes to eat a lot of eggs?
- Do BCAAs and arginine prevent central fatigue during exercise?
- HMB-elly be gone
- Fish oil or snake oil?
- Fighting back against food allergies with fish oil
- Investigating a progression of carb and saturated fat intakes
- Running on empty: can we chase the fat away?
- Mini: Sex differences in the association between body composition and cardiovascular mortality
- Deeper Dive: A spoonful of vinegar might make blood sugar go down
- Deeper Dive: A Mendelian randomization study sheds light on the effects of polyunsaturated fatty acids on heart disease
- Lower fat intake, lower testosterone levels?
- Safety Spotlight: Omega-3 fatty acid supplementation can increase the risk of atrial fibrillation
- Zest with zinc: Fighting fatigue with zinc supplementation for older adults
- Does exercise affect fat mass differently than a caloric deficit?
- Beyond strict meal planning: dietary flexibility won’t hurt body composition goals
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Frequently Asked Questions and Articles on Fat
Is saturated fat bad for your health?
Saturated fat is not inherently harmful. Compared to carbs and unsaturated fat, it has been linked to an increase in some risk factors for heart disease, but not directly to heart disease itself. As usual, by focusing on a nutrient in isolation, we risk missing the bigger picture: what matters most is your overall diet and lifestyle.
Will eating eggs increase my cholesterol?
Eggs increasing cholesterol depends on your genetics. They don't seem to increase the risk of heart disease unless you have a poor diet.
How does protein affect weight loss?
To lose more fat and retain more muscle on a weight-loss diet, protein quantity matters more than protein quality.
Be the tortoise or the hare: it doesn’t matter for fat loss
Interval training and moderate-intensity aerobic exercise can affect the body in different ways. But do these differences extend to fat loss?
Does eating a higher carb diet make you more full?
A study compared real-life high-carb diet versus a high-fat diet and found that a high-carb diet kept you more full (satiated).
Can one binge make you fat?
While regular overeating leads to fat gain, a lot of the weight you gain from just one binge will simply be water, especially if your starting glycogen stores are low and your food rich in carbs.
How to minimize fat gain when you binge
Most of the weight we gain in a year is gained over the holidays. One feast isn’t a problem; it’s the accumulation of feasts and treats that pack on the pounds. This article reviews two methods of minimizing the fat gained from binging: dietary awareness and food choice.
Put down the apple and have some cheddar
Although both cheese and meat are lumped into the “watch out!” category in heart health recommendations, dairy products often show neutral or positive associations with cardiovascular health. But how do cheese-rich diets fare in randomized trials when compared to other diets? This trial tested three diets against each other in a highly controlled fashion: a cheese diet, meat diet, and high-carb diet.
Stepping up weight loss: Can walking help dieters shed fat?
Walking doesn't do much for fat loss on its own. But there's reason to suspect it could boost the benefits of a caloric deficit.
A compound from beer may help fat loss
A recent study shows that a compound in beer may help with fat loss.
How eating better can make you happier
Food and supplements that can help fight stress, fatigue, anxiety, depression, and help you sleep better.
Measuring body fat percentage: It's an accuracy thing
Comparing DEXA versus Bod Pod for people with different BMI.
How important is sleep?
Sleep is incredibly important, and can be considered crucial alongside diet and exercise. Proper sleep habits help sustain many biological processes, and bad sleep can cause these processes to be suboptimal or even malfunction.
How to minimize fat gain during the holidays
Holiday season is when most people gain weight (and then struggle to take it off). Overfeeding on protein could be your solution in helping minimize the fat gain.
How much fat do I need to absorb vitamin D?
Is diet soda bad for you?
Research suggests that diet soda is unlikely to be detrimental to metabolic health or body composition. Further controlled trial evidence is needed to explore other possible detriments.
Really-low-fat vs somewhat-lower-carb - a nuanced analysis
Does high-protein intake help when dieting?
We analyze a study which suggests that a higher protein-intake while dieting can help you lose more fat.
Low-fat vs. low-carb? Major study concludes: it doesn’t matter for weight loss
A year-long randomized clinical trial (DIETFITS) has found that a low-fat diet and a low-carb diet produced similar weight loss and improvements in metabolic health markers. Furthermore, insulin production and tested genes had no impact on predicting weight loss success or failure. Thus, evidence to date indicates you should choose your diet based on personal preferences, health goals, and sustainability.
What should you eat for weight loss?
When it comes to figuring out what to eat for weight loss, the most important factor is eating less. When you consume less calories than you spend you will lose weight and the diet that helps you lose weight best will be the one that allows you to consume less calories without causing much distress or lethargy. The key is to pick a diet that you can adhere to.
How do I get a six-pack?
You eat less food to reduce body fat. There will be abdominal muscles under the fat, and adding some muscle to this area (resistance training) can make them appear more aesthetic; fat loss is the main predictor, however
Does eating fat make you fat?
If you ingest more calories than you burn, it may be worse for your waist if those calories come from fat. If you ingest fewer calories than you burn, however, it doesn’t seem to matter much whether those calories come mostly from fat or mostly from carbs.
Will carbs make me fat?
They can if you eat more calories than you should be eating, which is definitely a concern as carbohydrates are disconnected from the sensation of fullness in some people (preceding overeating). Inherently though, carbs do not cause more fat gain than the caloric load suggests
Does diet soda inhibit fat loss?
It does not inhibit fat loss at all, and may actually suppress appetite that could help fat loss (although it does not induce fat loss per se either). Diet soda, in regards to body fat, is a carbonated inert beverage
Does Garcinia Cambogia help with weight loss?
Garcinia Cambogia does not appear to help with weight loss in humans despite its popularity, and this is due to a profound difference in how it affects rats and humans.
Does eating at night make it more likely to gain weight?
While the evidence is mixed, depending on who was studied and what the diets were, there does not seem to be a major inherent weight-gain effect when eating late at night. Individual results may vary, and other factors such as circadian rhythms should be considered as well.
How are carbohydrates converted into fat deposits?
How do I stay out of "starvation mode?"
Marasmus is a disease of caloric restriction, but you most likely don't have it. Your metabolic rate can definitely slow down during weight loss, but it will never slow to the point where it causes you to gain weight; in this sense, starvation mode is a myth.
Can hypothyroidism lead to fat gain?
Yes, a less active thyroid will reduce metabolic rate and can cause some weight gain. It is not a lot of weight gain though, and a subactive thyroid is not an excuse for obesity (if hypothyroidic, please see a doctor for medication; it burns fat)
What is Adrenal Fatigue?
How do I lose fat around my belly?
I have lost significant weight and now have loose skin. How can I tighten up my skin?
Will lifting weights convert my fat into muscle?
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