Should I try to cut all fat out of my diet?
No. Dietary fat calories should never dip below 10 percent of total caloric intake. Dietary fat can add to palatability and satiety. Dietary fat carries our necessary fat soluble vitamins & essential fatty acids.
Is dietary fat bad for you?
Some fats are actually good for you, in moderation. Omega 3 & 6 fatty acids, found in some fish, can assist in lowering cholesterol as well as other positive physiological and psychological responses.
Are high-fat diets safe?
Diets high in saturated fats generally raise cholesterol levels and leads to overeating. Total fat intake should not exceed 30 percent of the total caloric intake.
Do high-fat diets assist in weight loss?
Remember, you lose fat when you consume fewer calories than you burn, regardless of whether they are fat, protein or carbohydrate calories. However, diets that contain more than 30 percent fat generally slow metabolism and lead to overeating. A very small portion of the population appears to feel and function better on a higher-fat diet (above 25%) while pursuing weight loss. This is due to bio-individuality and the satiating power of fats for this group. Most people would not benefit from a high-fat diet.
Do Medium Chain Triglycerides (MCT) assist in fat or weight loss?
There is no benefit in consuming extra calories (each gram of MCT yields 9 calories) during a fat and/or weight-loss program. Therefore, the additional MCT calories would only be used for energy in lieu of fat stores and consequently slow fat loss.
Do Carbohydrates make you fat?
This is FALSE. Americans currently eat approximately 300 calories more per day than 10 years ago and move less - thus, we are fatter. Calories and technology are the primary reasons for our nation's expanding waistline. Excess calories make you fat.
Do fruit or fructose make you fat?
No. Excess calories make you fat. Fructose is the sweetener of choice for fat loss because it does not elicit a strong insulin response. It is expensive, so most companies do not like to use it.
Does wheat make you fat?
No, but wheat may cause bloating in a small percentage of people who are allergic to it. Wheat does not make anyone fat, excess calories do.
When attempting to lose fat, should I avoid fruit, wheat products and/or dairy products?
No. When reducing calories for continuous fat loss (i.e., fitness models or bodybuilders striving for very low body fat levels) these foods (except wheat) may be eliminated as competition nears. Fruit and dairy products lack the substance or bulk of complex foods, so they don't contribute to satiety when calories are extremely low. But calories are calories.
I've heard that insulin resistance causes weight gain, so a high-protein, low-carbohydrate diet is recommended. Is this true?
This is false. Weight gain from high fat diets usually leads to insulin resistance. Insulin resistance leads to other health problems such as coronary artery disease. The scientific recommendation for almost all insulin-resistant individuals, genetic or acquired, is a low-fat diet, moderate amounts of protein, high in complex carbohydrates and exercise. Insulin resistant individuals gain weight like anyone else - when they eat more calories than they burn. Insulin resistance may depress satiety signals, leading one to overeat.
Does pasta make you fat?
No. Pasta is a carbohydrate. Excess calories make one fat.
Is it true that eating carbohydrates, or any food at night, causes weight gain?
No. If the daily caloric intake allows for fat loss or maintenance and is spread throughout a 24-hour period you will not gain weight. Excess calories make you fat.
Explain why switching from a high-protein diet to a high-carbohydrate diet might cause you to feel bloated initially.
Each part of stored glucose (as glycogen) contains 2.7 parts water. With a high-protein diet, glycogen stores are consistently low and therefore water content is low, which decreases the cells' efficiency. The bloated feeling will eventually normalize when the body recovers to a properly hydrated state. The gain is water in the muscle cells (good), not fat