Download Getting the Skinny on Fats

BRICK BODY NUTRITION
GETTING THE SKINNY ON FATS
The obesity epidemic, as it has been deemed, has become nothing more than a topic for talking heads, taking a concerned
public population on a nauseating roller coaster of information. Politicians, talk show hosts, and fitness personalities have filled
the air with contradicting advocacy. They offer biased health alternatives with nothing more than vague, correlative data which
has left us both confused, and jaded.
Over the past four decades a large focus has been on macro nutrient ratios, pointing the finger specifically at fat content in
daily nutrition. The original hypothesis was simple, eat less fat and you'll be less fat. This makes sense, and if it makes sense
that means people will buy into it right? Yes, and not only did we accept this "truth" but now, 20 years later we can't seem to let
go.
The jury is in on fat, and the verdict is "not guilty" but for ego and credibility sake the authors, specialists, and "gurus" that have
profited on the low fat platform, still argue their opinion and support their products or sponsors as they slowly backpedal towards
the drawing board. It is this type of latency in health advocacy that creates the cloud of confusion, slowing progress towards a
healthy society.
Although I may not be a big YouTube sensation or "Insta-Famous" personality, I'll attempt to speed up this flawed system of
public health advocacy by giving you the Skinny on the Fat.
OUTDATED GUIDELINES - MODERN CONSEQUENCES
Fats, specifically saturated fats have been the prime suspect for the increase of obesity, heart disease and increasing your risk
for diabetes. A recent study in the journal Open Heart indicates that research does not support the original dietary-fatconsumption guidelines created in 1977 and 1983.
These guidelines recommended that we cut fat to about 30 percent of our total daily calories and reduce saturated fat down to
no more than 10 percent of total calories. But these guidelines, intended to make Americans healthier, have done anything but.
Adult obesity rates have doubled since 1980, and they're projected to increase by another 50 percent by 2030. Meanwhile,
childhood obesity and diabetes diagnoses have tripled. Looks like some of those talking heads should start writing apology
letters rather than their next overpriced ebook.
THE BREAKDOWN OF MACRONUTRIENTS
CARBOHYDRATES:
Once we can let fats off the hook we can then turn our attention to the real culprit, Carbs! Carbohydrates include starch, sugar
and fiber. Let's narrow the blame a bit.
Fiber is guilty only by association; Fiber is unlike other carbs in that it is not broken down for energy or stored as fat. Fiber helps
our digestion of other foods and supports a healthy gut biome.
Sugars include anything ending in "ose" which include glucose, fructose, and lactose. Sugars and starches are broken down into
energy at different rates. Simple carbs are present in the blood stream quickly while complex carbs take longer to show up as
blood sugar.
Another measurement is the glycemic index value of the carbohydrate which indicates the level of impact each carb has
on blood sugar. All of these values give us a clear picture of how carbs, glucose particularly effect blood sugar which directly
correlates with insulin production. Insulin, which is anabolic, helps transport glucose (blood sugar) into both muscle and fat cells.
Sure, glucose is important for muscle energy, strength and performance. For weight loss a consistent flow of daily carbs is
like soaking your fat in Miracle Grow and expecting cells to shrink.
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BRICK BODY NUTRITION
FATS:
Fats on the other hand do not have this type of insulin response because they do not raise your blood sugar. Although they do
not raise sugar levels they are still your bodies best source of energy. This explains why the energy deprived low fat dieters
began over consuming carbs for energy, raising the obesity statistics.
Fats have other functions as well like vitamin absorption and hormone support. Vitamins are important in many ways, and
studies show the long term effects of vitamin deficiency have big consequences.
Hormone production plays a large role in weight loss as well, and without the required amount of daily fats these important
hormones are less effective. Hormones like ghrelin and leptin play a role in telling use when we are hungry or full. I'd say those
are pretty important for weight loss.
Having the proper fat intake also helps regulate hormones that effect your mood; Cortisol (stress hormone), serotonin (pleasure
hormone), and dopamine (sleep hormone) are more reactive with adequate fat intake. This hormone regulation effect is seen in
studies that show low fat dieters are much more likely to suffer from fatigue, hunger, and severe depression. Even if someone is
willing to feel terrible, starved, and miserable in hopes of loosing weight, a low fat diet will get you those symptoms without the
results.
Just as all carbs are not the same, fats too are broken down into different types. Most fats are good for you, they are calorically
dense and will improve your health.
There is however one type of fat that should be avoided at all cost. Trans fats have been associated with an increased heartattack risk, and they have been shown to increase the body's level of inflammation. They are typically found in foods you should
be avoiding already, including fried foods, baked goods, cookies, crackers, candies, snack foods, icings and vegetable
shortenings. So where do you find these healthy fats?
HEALTHY FAT SOURCES
Monounsaturated fats are found in olive oil, canola oil, walnuts and most other nuts as well as avocados.
Polyunsaturated fats are found mostly in oils from vegetables, seeds and some nuts. Polyunsaturated fats also include
both omega-3 and omega-6 fats which are essential to your health and well-being but must be consumed in your diet because
your body does not produce them internally.
Saturated fats can be produced "in-house" therefore the FDA doesn't even set a recommended intake as part of their
guidelines. Butter, lard, suet and palm and coconut oils are relatively rich in saturated fats. This type of fat is fine to consume on
a low-carb diet, because when carbs are restricted, your body burns primarily fat for fuel. This is an important correlation in
how adequate fat intake stimulates the fat burning mechanisms and carbs (along with the presence of insulin) stop fat burning in
its tracks.
Let us recap. Fats good, carbs bad and anyone who says otherwise is probably going to sell you something. Obviously I am
creating a gross generalization while making light of a very complex and serious problem.
LOW CARB - PRACTICALLY
There are many caveats to the low carb answer. For instance, when I train my athletes I tell them to have carbs before and after
the training session. For clients with low body fat spending lots of time in the gym I have them backload carbs almost every
night. Even my weight loss clients get a weekly carb cycle to help maintain there muscle mass.
Carbs do have a place in the diet, just not the outdated FDA recommended 40-65 percent. Lowering carbs, sugars and starches
specifically to 15-30 percent (depending on your starting point/goals) is adequate energy for your muscle while leaving much
less of that miracle grow for your fat cells.
The lower carb intake along with adequate dietary fats (30-50 percent depending on carb ratio) is a sure fire way to reach your
weight loss goals in healthy and effective way. Not only will you lose inches and look better but a diet that promotes satiety, and
positive brain chemistry while make you glad you got the Skinny On The Fats.
AUTHOR Brad Crihfield - 04/13/2015
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