Is Fat Really Bad For You?
188.9 lbs 35 inches Full Keto Eating Week
It is hotly debated and often used to attack the Ketogenic Diet, and as I see Carb burners attempt fat fasts, I want to address a concern I have. When you are on a Ketogenic diet and become fat adapted, saturated fat is GOOD for you. This is proven over and over again in many scientific studies and clinical trials, however there is fine print.
The Vegan's LOVE to point out that fat is the cause of insulin resistance, however they are not telling you the whole story. When you eat carbs and have full glycogen stores, you are burning glucose. If you are in carb burning mode, then you should be eating lower fat. If you were to eat Keto levels of fat with full glycogen stores, and combined with a high carb diet, you would increase insulin resistance, because all the fat you eat will be stored.
To understand how this works, we all have a genetic limit on how many fat cells we can produce. Some people will always appear normal bmi, however can be wracked with metabolic syndrome. This happens to them because the fat cells fill up, they can't make more and fat spills out into the muscles, organs and arteries, because the fat has nowhere else to go. Obese individuals also "cap out" in the fat cell production, but much later, however the same spillover occurs and causes further insulin resistance.
If you consume large amounts of saturated fat and carbs at the same time, you fill up glycogen, convert the excess carbs to fat, and store ALL the fat you eat. If your fat cells are full, that fat spills out into the liver, muscles, blood vessels and causes insulin resistance, and that's where the damage starts, and a viscous cycle of weight gain and disease begins. Cells become starved because they cant access the fat and glucose can't get through the displaced fat to efficiently provide energy. So the glucose you consume, instead of being used by cells is converted to fat in the liver, and your cells essentially starve (hence consistent hunger). The brain also decides to slow down metabolism to compensate for the low energy the cells are receiving. This free fat causes a higher insulin requirement to push the glucose into the cells. At some point your pancreas gets so exhausted from insulin production that it fails to produce enough insulin to do the job, and the glucose piles up in the blood, enter diabetes.... So the question is, what caused the diabetes, fat or carbs?
If you take the fat away and overfill glycogen(aka low fat diet), you still make fat that you can't use. You still fill up your fat cells, and then when they are at capacity you start building insulin resistance due to the fatty deposits in tissues and organs, so going low fat has little to no impact unless you keep your daily carbs under 100g per day (which will be low enough to never fill your liver glycogen). If you lower the carbs without raising the fat, then you are in a huge negative energy balance resulting in slow metabolism and increased hunger as well. Lose/Lose, though if you can willpower through the hunger you will lose weight and prevent the spillover.
If you lower the carbs and raise the fat, something remarkable happens. You become a FAT burner. You get full access to all the fat you have floating around, which you easily use for energy. This happens when insulin is low and ketones become present. Then instead of the fat blocking energy to the cells, the cells consume the fat and ketones, and the overflowing fat disappears. Insulin sensitivity is improved, then once that's done we start emptying out our fat storage. In the meantime any saturated fat we eat we get full access to, not the case in a high insulin environment of a carb burner.
Bottom line, saturated fat is ONLY healthy when carbs and glycogen are low and ketones begin flowing. For this reason you should never consume a large amount of carbs with a large amount of fat. Can you guess which diet fits the large amount of carbs/fat profile??? If you guessed Standard American Diet, you get a fuckin gold star... and shit...
One last thing, when the fat cells are overfilled, they cause inflammation. Systemic inflammation, which can cause your arteries to become inflamed. Then the body goes to work to patch it up with small dense LDL which is made when glycogen is full and carbs are converted to fat through denovo lypogenesis. Vegetable oils found in the Standard American Diet also contribute to this inflammation. LDL does rise on keto, but the particle size is too large to penetrate the arterial wall and does not clog the arteries.
The low fat diet was tested by the american people for the past 40 years. How do you think it did? Why don't we give low carb high fat (the opposite) a try for the next 40 years, to see what happens?
I am currently reading "Always Hungry" by Dr. Ludwig, and he goes over some of this in the book and the studies that illustrate this. While I don't agree with everything he has been saying so far, the book still contains some valuable studies and information. You can purchase it at this link.