Learn Which Dietary Fats Can Actually Help You Lose Fat

It sounds contradictory, but consuming certain dietary fats can help you lose body fat. But you need to know what you're doing. Here's your guide.

Fats and cholesterol are the building blocks of key hormones such as thyroid hormone, oestrogen, testosterone, and cortisol. Under normal circumstances, when fat accounts for less than 15 percent of total calories, the production of those hormones begins to suffer. This has negative consequences for everything from fat burning and muscle growth to fertility and mood. Inadequate fat intake also impairs absorption of essential fat-soluble vitamins (A, D, E, and K), each of which has an important biological role.

On the flip side, getting more than 40 percent of total calories from fats can come at the expense of protein and fiber. Excessive intake of fats—which are the most calorie-dense nutrient at 9 calories per gram—can lead to unwanted weight gain, especially in people not accustomed to higher-fat diets.

The official recommendation from the American Dietetic Association is to get 20-35 percent of total calories from fat.[1] Based on my review of the literature, 0.3-0.5 grams of fat per pound of your goal body weight is adequate for optimizing hormone levels and meeting other physiological needs such as the absorption of fat-soluble vitamins, structure and funtion of cell membranes, blood clotting, wound healing, and brain and neuron function.

Dietary fat also helps suppress appetite by activating specific hormones in the gut and by slowing digestion.[2] Fats can also slow the release of nutrients from the small intestine, helping to promote stable blood sugar and a healthy glucose metabolism.

Choosing The Right Fats For Fat Loss

Certain types of fats are more beneficial for fat loss than others. A diet high in monounsaturated and polyunsaturated fatty acids, such as avocado, nuts, and fatty fish, has been shown to reduce insulin resistance. Insulin resistance is a dominant risk factor for type 2 diabetes and is often associated with obesity and high blood pressure.[3]

Omega-3 fatty acids are a type of polyunsaturated fat found in fatty fish, flaxseed, chia seeds, and walnuts. Omega-3's have been shown to enhance the health benefits associated with regular exercise, as well as reduce hunger cravings. Both can help you achieve your fat-loss goals![4,5]

Avoid trans fats, though. Found in processed foods containing partially hydrogenated oils, these fats are a significant risk factor for cardiovascular disease. Go easy on the saturated fat, too. Too much of it, along with inadequate intake of monounsaturated and omega-3 fats, can hinder fat loss. And it just might increase your risk of insulin resistance, obesity, and metabolic syndrome.[3] All can lead to type 2 diabetes.

While trans fats should be avoided completely, we do need a minimum amount of saturated fats for hormone regulation, cell messaging, and immune function. Certain saturated fats, like coconut oil, are rich in MCTs (medium-chain triglycerides) which can increase fat oxidation and may be beneficial for weight management. Other sources of saturated fats, like egg yolks and butter, are rich in essential fat-soluble vitamins, like A, D, E, and K.

Nevertheless, the current consensus among health authorities like the Harvard School of Health and the American Dietetic Association, based on reviews of all the available research, is that saturated fat should be limited to 10 percent or less of total calories.[1,6]

Still Fuzzy About Fats?

• Monounsaturated fats: olives and olive oil, canola oil, avocados and avocado oil, almonds, macadamias and most other nuts, sesame seeds, and pumpkin seeds
• Polyunsaturated fats (including omega-3): salmon, sardines, mackerel, herring, ground flaxseed and flaxseed oil, chia seeds, walnuts and walnut oil, and canola oil
• Saturated fats (limit to 10% total calories): coconuts and coconut oil, palm oil, butter and ghee, egg yolks, grass-fed red meats, free-range poultry, and full-fat dairy

The Bottom Line

Consuming all the "fat-loss foods" in the world will not reduce body fat unless you're eating fewer calories than you burn. You've probably heard it before, and the science still holds true: Calorie deficit is the chief requirement for fat loss.

Start by figuring out your total caloric requirements (factoring in exercise), reducing calories by 15-30 percent for fat loss, subtracting your protein and fat requirements, then using nutrient-dense carbohydrates to fill your remaining energy needs.

By Sarah Wilkins

References

1. Kris-Etherton, P. M., Innis, S., & Ammerican, D. A. (2007). Position of the American Dietetic Association and Dietitians of Canada: dietary fatty acids. Journal of the American Dietetic Association, 107(9), 1599-1611.
2. Little, T. J., Horowitz, M., & Feinle-Bisset, C. (2007). Modulation by high-fat diets of gastrointestinal function and hormones associated with the regulation of energy intake: implications for the pathophysiology of obesity. The American Journal of Clinical Nutrition, 86(3), 531-541.
3. Riccardi, G., Giacco, R., & Rivellese, A. A. (2004). Dietary fat, insulin sensitivity and the metabolic syndrome. Clinical Nutrition, 23(4), 447-456.
4. Parra, D., Ramel, A., Bandarra, N., Kiely, M., Martínez, J. A., & Thorsdottir, I. (2008). A diet rich in long chain omega-3 fatty acids modulates satiety in overweight and obese volunteers during weight loss. Appetite, 51(3), 676-680.
5. Hill, A. M., Buckley, J. D., Murphy, K. J., & Howe, P. R. (2007). Combining fish-oil supplements with regular aerobic exercise improves body composition and cardiovascular disease risk factors. The American Journal of Clinical Nutrition, 85(5), 1267-1274.
6. "The Truth about Fats: The Good, the Bad, and the In-between - Harvard Health." Harvard Health. N.p., 7 Aug. 2015. Web. 02 Aug. 2016.

http://www.bodybuilding.com/content/learn-which-dietary-fats-can-actually-help-you-lose-fat.html

The Skinny Guy’s Guide: Eating To Gain Muscle

Are you the stereotypical skinny guy struggling to pack on any appreciable amount of muscle mass? 

If I have your story right it might go something like this: You eat everything in sight, train your butt off, and check all of the correct boxes when it comes to traditional advice regarding skinny guy eating with little-to-no results to show for all of that hard work.

You sometimes feel like banging your head against the wall out of frustration and are tempted to throw in the towel altogether, relegating your genetic potential as unfortunate. Pretty bleak thinking, really.

Here’s the deal: Forget that line of thinking. If you have less than stellar genetics then, good. Let’s take that as a challenge, move forward, and meet it head-on. Let’s break down what constitutes the typical skinny guy advice, throw it out, and then rebuild a brand new mindset that will get you on the right road to muscle growth, one bite at a time.

How Skinny Guys Are “Supposed” to Eat

Everything you may have read about skinny guys eating habits for muscle gain might have had you simply eat anything and everything. The thought process was to eat as many calories as you can—since you supposedly have nothing to lose. Copious amounts of carbohydrates, fats, and sugar were suggested and ingested without any regard for health, wellness, or optimal metabolic processing.

Many from the skinny camp who religiously stuck with said practice gained weight—but the wrong kind of weight. Skinny-fat bodies were constructed replete with twigs for arms and legs and a belly to store unwanted fat. Yes, weight was gained, but at a horrible and needless expense.

A Flawed System of Mass Gain

This unofficial skinny guy principle backfires in many ways. Let’s take a look at a few flaws in the system:

• Blindly eating all amounts of anything will trend the lifter to eat foods that they enjoy most. Since the flood gates are opened for a free for all most will steer toward junk food, fast food, and other unhealthy choices. The result is fat gain because an excess of carbs, namely sugar, are eaten haphazardly.

• Protein isn’t prioritized. Carbs are filling and eating the proper amounts of proteins and healthy fats take a backseat to the latest buffet special. The result: Less protein equals less protein synthesis which means less muscle building.
• A massive amount of carbs slows you down. Playing yo-yo with your blood-sugar levels isn’t the best scenario for muscle growth. Complex carbs are still as important to the skinny guy as they ever were. Plus, excess sugar intake will only be stored as useless body fat. 
• There is no rhyme or reason. Blindly eating massive amounts of food with no plan in place isn’t the best approach either. Imagine trying to build a house without a blueprint. Making stuff up as you go is good for a night out, but not for the skinny guy trying to add quality weight.

A Better Approach for Muscle

There is a better, more effective way to pack on the good type of weight. This may sound a bit dull and mundane, but a balanced diet full of quality protein, complex carbs, and healthy fats is still the best way to go. Why not just eat everything? It’s way too much fun to pass up, right?

Eating the correct portions of macronutrients will always be the best option in the long run. You’ll be leaner, have more energy, and you will build more muscle in the meantime. Let’s now break down what constitutes a healthy eating plan that will add quality, lean muscle without the excess.

Diet Principles for the Skinny Guy

• Eat frequently enough. Yes, meal frequency is a hotly debated topic as of late, but if you’re struggling to add muscle then you need to eat often, period. This is for the simple fact that you need to eat more quality food each day than the average Joe. Shoot for at least three square, balanced meals and two nutrient dense snacks per day. The objective isn’t to stuff yourself silly for only a meal or two, but eat more moderate-sized meals more often.
• Eat around one gram per pound of bodyweight of high-quality protein per day. Yes, you need protein but not pounds and pounds per day of the low-quality stuff. You need your protein to work for you in an efficient way without the added calories from fat or other foodstuff fillers. Go with one gram per pound from lean meats, turkey, fish, eggs, low-fat milk, low-fat cheeses, Greek yogurt, and trustworthy protein powders.
• Start with two grams of complex carbs per pound of bodyweight. After around four weeks or so you can increase that to three grams per pound if you aren’t gaining any weight and/or feel as if you’re not recovering from training or just simply feel drained and in need of a calorie boost. In rare cases you could have a few days of high carbs where you would increase your intake to four grams per pound, but if you find that you are gaining too much fat, cut back.
• Eat healthy fats. Healthy fats such as avocado, nut butters, olive oil, and all types of nuts help in many ways. They provide extra energy, help regulate hormones, and provide satiety at mealtime. Since one gram of fat provides more than twice the amount of calories as carbs and protein, try not to go overboard too much.
• Cheat. No, this isn’t a green light to go all out and eat everything in sight without any rhyme or reason. Let’s not fall back into old habits. Here I am talking about having a cheat day or two during the week. During each cheat day choose one or two meals and go wild. This way you’re not going off the deep end and jeopardizing your steadfast effort to stay on the lean side of the fence. Have a cheat meal or two and then get back on the horse.

Sample Skinny Guy Diet Plan

Now it’s time to put your money where your mouth is, literally. The following eating plan is for the average skinny lifter wanting to gain lean muscle weight. It contains around one gram of protein per pound, 2 grams of carbs per pound, and healthy fats for the 180 pound lifter.

Meal 1 - Breakfast

• 3 whole eggs and 3 egg whites scrambled or omelet-style, 1 cup of Greek yogurt (or 1 scoop of whey protein instead of yogurt)
• 2 slices of wheat bread (toasted) with low-sugar jam or jelly or 1 cup (dry) oatmeal mixed with skim milk or water

Meal 2 - Lunch

• 6 to 8 ounces of chicken breast, salad with ½ avocado with an oil-based dressing, and other favorite vegetables
• Baked potato, sweet potato, or 2 cups cooked rice

Or

• 2 slices or wheat bread, 6 to 8 ounces of chicken or turkey, 2 slices of cheese, low-fat mayo or mustard, and 1 piece of fruit

Meal 3 - Pre-Workout

• 1 apple or other piece of fruit such as blueberries or banana
• 1 cup of Greek yogurt and 1 scoop of whey protein powder
• Handful of mixed nuts

Meal 4 - Post-Workout

• 1 scoop of whey protein powder, 1 piece of fruit

Meal 5 - Dinner

• 4-6 ounces of fish, chicken, ground meat or turkey, as much green vegetables as you want, salad, 1 potato or 2 cups cooked rice

The Best Advice Is to Stay Balanced

An all-day every-day buffet isn’t the best option to pack on quality, lean muscle. You still need to adhere to the basic healthy eating principles set out for every individual. Lean proteins, complex carbs, and healthy fats will work for you without all of the extra baggage that comes with daily binging. It’s time to pack on muscle one quality bite at a time.

By Brad Borland

http://breakingmuscle.com/healthy-eating/the-skinny-guy-s-guide-eating-to-gain-muscle

Cranky Fitness: Will Restricting Carbs Make You a "Fat-Burning Beast?"

So for years I've been intrigued by notion of "Fat Adaptation," a concept advanced by Mark's Daily Apple and others. The idea is that by strategically restricting carbohydrates, you can reprogram your body to use fat as fuel instead of glycogen.

According to Mark:

If you’re fat adapted, the genes associated with lipid metabolism will be upregulated in your skeletal muscles. You will essentially reprogram your body. 

With that comes great benefits!  Like more energy available during exercise and throughout the day, and an easier time burning fat and losing weight than if you are a "sugar burner."

However, most mainstream nutritional advice says almost the opposite: Watch the fat, eat more carbs. These experts claim you need a crapload of carbs for optimal nutrition, especially if you are doing something athletic.  

And yeah, everyone agrees you need protein and that you should avoid refined and processed foods as much as possible and you should be eating plenty of produce.  But as to what else you should be fueling with, the "Are Carbs Good or Are They Bad" debate rages on.

I got so tired of hearing the contradictions that I asked Tiffany Reiss what she thought.  As regulars may recall, Tiffany is a smarty-pants professor type who knows a lot about exercise physiology. (Her bio is below).

So, is her answer simple and straightforward?

Hell no! Because it turns out it's a complicated question!

So those of you who like to geek out, here's Tiffany take on the whole "Should I restrict Carbs" question.

--Crabby

To Carb or Not to Carb

It’s such a simple question: Are carbs good or are they bad? Should we eat them or shouldn’t we?

The answer is: Yes….and No. It depends. So what does it depend on? Genetics, muscle fiber type, activity level, activity type, gut microbes and age to name a few. For now I will just focus on the genetics of it all.

Genetics/Epigenetics

You are your genes, and your environment impacts your genes. We all have a genetic construct and everyone’s is slightly different.

But we now know that our environment influences our genes by turning some genes on and some genes off. It turns out both nature and nurture play roles in who we are and what we ultimately become.

What’s important is which genes are turned on and active, and that can be influenced by our environment. What constitutes our environment? Diet, activity, stress, smoking, exposure to chemicals, toxins, etc… Pretty much how and where you live your life. These are actually new fields of study called: Epigenetics and Nutragenomics. How our environment influences our genes (Epigenetics) and how what we consume influences our genes (Nutragenomics).

Now why is this important? Our bodies adapt. They are amazing machines that adapt pretty well to the myriad of environmental stimuli to which we expose them, if we have the genes that can adapt or turn on/off based on the environmental stimuli. Below is a good example of an adaptation:

Muscle Fiber Type/Activity Level/Activity Type

Your muscle fiber type is genetic. There are 2 basic types of muscle fiber tissue:

• Type I: endurance oriented and aerobic (long distance running, swimming, biking, yoga, etc….)
• Type II: strength/power oriented and anaerobic (resistance training, football, sprints, baseball, etc….)

You get the picture. Type 1 tissue dominates during long duration, lower intensity activity; Type II during short duration, high intensity activities.

Most people are a good combination of Type I and Type II and there are varying levels of isoforms that actually give us a broad spectrum or range of that muscle tissue based on the way we train or exercise. They may vary a bit one way or the other, say 55% Type I and 45% Type II, but the average individual is a good mixture.

Then there are individuals who are less balanced. One individual may be 75% Type I and 25% Type II or vice versa. They are predisposed to excel in a particular type of activity, whereas the more evenly balanced individuals will be good at both kinds of activities (and some sports like say soccer). More Type I than Type II will naturally excel at endurance oriented events. Switch it and you have a great linebacker, 100 m sprinter or running back in football. Of course, the percentages vary, but they influence our ability to gain muscle mass, efficiency in oxygen utilization at the cellular level, excel in different types of sports or activities.

But, coming back to the original question: muscle tissue composition will also dictate which substrate (carbs or fat) we like to use both at rest and during exercise.

In general, Type I muscle fiber tissue likes to burn fat as a fuel source when it is activated, and Type II likes to burn carbohydrate as a fuel source when it is activated.

So how can we tell the difference between Type I and Type II muscle fiber tissue, and what happens when we exercise?

Enzyme concentration and number of mitochondria are a piece of that puzzle. Type I has a lot more mitochondria…and you know what mitochondria do? Mitochondria help the cell utilize oxygen efficiently and the energy system that primarily can burn fat as a substrate is located within the mitochondria.

Type II muscle fiber on the other hand has way fewer mitochondria, doesn’t require oxygen to provide energy (hence their anaerobic nature) and have lots of enzymes to breakdown, you guessed it: glucose (or carbohydrate).

But what happens when say someone who happens to have more Type II muscle fiber tissue trains to run a marathon? This is where epigenetics comes into play. By training more aerobically, some of the Type II muscle tissue will start to become more like Type I muscle fiber tissue. Not all of it will convert and it won’t convert all the way but it will start adding mitochondria and fat burning enzymes while decreasing some of the factors associated with it being anaerobic. It will become more like Type I but to date there is no evidence it will become 100% Type I.

Now of course, muscle cells don’t just start adding more and larger mitochondria and fat burning enzymes, this has to initially happen at the genetic level. Once this individual stops training for the marathon, or completes it ideally and stops training for endurance, those genes will turn back off and back to the Type II muscle fiber tissue that is more, let’s say natural for that individual. This person, although well trained, will never be as efficient at endurance activities as the more Type I individual and there is some evidence, some people (up to 20% of the population) just don’t have the genes to convert at all. So regardless of all of the endurance training, they never increase the number or size of the mitochondria and can’t produce more enzymes for burning fat. 

Why is this important? Well, when engaging in lower intensity, longer duration activities (even sitting at your desk) our bodies prefer to burn fat, how much fat will depend on genetics and muscle fiber type. Burn more fat at rest and during exercise = ability to consume more fat throughout the day.

It makes sense that someone with more Type I muscle fiber tissue will likely burn fat more readily than someone with more Type II, even if they train for endurance oriented activities both at rest and during activity. Ironically, our brains (which actually suck up a lot of daily energy needs) prefer carbohydrates (glucose) as does Type II muscle fiber tissue. So individuals with more Type II, even at rest are likely not very efficient at burning fat and prefer glucose. Which means those individuals likely would do better consuming less fat and more carbohydrates (the good kind of course). 

Consumption of Carbohydrates, Fat, and Protein

We adapt to our environment.  Some better than others.  We can up-regulate and down-regulate hormones and enzymes, change cellular structure (which changes efficiency of substrate utilization), all by changing our activity patterns (Epigenetics) and something else: what we consume (Nutragenomics).

So a logical question is “If I consume less carbohydrate and more fat (and protein) will my body adapt by becoming more efficient at utilizing that fat; will I then burn more fat?  Again, if the genetics allow for it, yes!  If not, not so much.

It’s important to remember here that both your brain and your muscle tissue use about 20% of your total daily energy needs respectively and for the muscle tissue that only increases when you are active. So ultimately what kind of muscle tissue you have, or can shift via training will play a role in your ability to burn fats and/or carbohydrates efficiently both at rest and during activity.

The real problem with carbohydrates seems to be the kinds of carbs we are consuming in the standard American diet.  Way too much sugar and processed carbohydrates and way too few vegetables, fruits and whole grains.   That however, is an entirely different post.

Dr. Tiffany Reiss is an an exercise physiologist and adjunct faculty member at Seattle University, Lake Washington Institute of Technology, American Public University and Walden University. She is also a contributor for the Sports and Fitness Network and the co-founder of TheHubEdu: A Learning Library.

What do you guys think about carbs?

By Tiffany Reiss; With a Long-Winded Intro by Crabby McSlacker

http://www.crankyfitness.com/2014/07/will-restricting-carbs-make-you-fat.html