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Fat

A vague term that can address either dietary lipids (the fat found in foods) or the body fat on your belly (see: fat mass); dietary fats and body fat are similar in structure, but they cannot be used interchangeably as biology is quite complex.

Our evidence-based analysis on fat features 316 unique references to scientific papers.

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Summary of Fat

See supplements rated for fat loss.

Frequently Asked Questions and Articles on Fat

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.
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).
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?
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.
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.
Really-low-fat vs somewhat-lower-carb - a nuanced analysis
Is saturated fat bad for your health?
Saturated fat is not inherently harmful. Compared to carbohydrates 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.
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.
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 does protein affect weight loss?
When the goal is to intentionally lose weight, eating more protein can help both reduce body fat and maintain lean mass. The amount of protein tends to be more imporant than the source.
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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