Fat does not make you fat!
I just hung up the phone with my teammate from 2006, Mike Lowell. Mikey was musing about how he buys low fat ground beef for his chili, sometimes even turkey. He can’t help it; he’s simply doing what society told him to do. By the time we hung up the phone, he was amped to add a splash of real mayonnaise made with farm fresh whole eggs to his tuna and replace fake “low fat spreads” with high quality, grass fed butter.
But why did Mikey feel like a low fat diet made the most sense?
He, like his parents and mine, were constantly bombarded with the message that low-fat is better – a message first trumpeted by government and public health agencies, and then reinforced on a daily basis by the food industry selling low-fat products. Subsequently, pharmaceutical companies selling cholesterol-lowering drugs jumped on the bandwagon. Makes perfect sense.
“Fat doesn’t make you fat. Sugar makes you fat. Eating good fats can actually help you stay healthy. So, eat good quality fats and real, whole, fresh food, and don’t worry about it,” according to Dr. Mark Hyman.
In fact, consuming fats is essential to appetite satiety and reducing body fat. Many people fail at dieting for this reason; it’s hard to maintain a lifestyle change when you’re constantly hungry. From fitness author Mark Sisson:
“When consuming animal products you get healthy animal fat. You get protein, important for building muscles and keeping you full…You get all the micronutrients, vitamins, and minerals that the animal ate, in a form that your body can absorb. It’s the perfect package of nutrition for a fat burner.”
This doesn’t mean that fitness devotees should venture out and consume huge amounts of saturated fats. Fats still contain more calories per gram than carbohydrates or proteins. It simply means that eating foods we love, like beef, cheese, chicken legs and thighs, etc., can be a healthy practice when performed sensibly. Our choices matter, too. A fast food double cheeseburger provides fewer health benefits than a grass fed steak.
“Grass-fed beef is lower in calories, contains more healthy omega-3 fats, more vitamins A and E, higher levels of antioxidants, and up to seven times the beta-carotene,” says Kim Cross.
However, contrary to a lot of so-called experts, even saturated fats are beneficial. Saturated fat increases testosterone levels, and higher testosterone levels are essential to building a healthy, muscular body for both men and women.
The takeaway message here is to enjoy your full fat food, and tell your friends to challenge conventional wisdom!
I’ve been working out and doing some weight training for a few weeks (beginner or should I say, starting over yet again!) I’m wondering from your post if the yogurt I am eating for breakfast should have fat. I usually eat FAGE 0% greek yogurt with blueberries and quinoa crunch. Should I be buying the 2% for better results? Thanks for the daily tips, Kap. I look forward to your blogs every day now.
I took your advise from an earlier post and I’m starting to cut sugars from my diet, I’ve started with not drinking soft drinks and I’m seeing results. Last time I tried to cut sugars all together I went through withdrawals like I was some crack addict in rehab. This time I’m taking baby steps, lesson learned.
Thanks for the good advise, keep ‘me coming!
“Keep ‘EM coming.”
(Auto-correct fail) lol!
I train for duathlons. I also like to know where (meaning HR zone) I am training on a given day. If I am in the “fat burn” zone (as in a distance day) I eat a higher percentage of fat. If I’m in a higher HR zone, I eat more carbs and protein. Thoughts? Loving the blog.
Kap: I’ve been doing your 5×5 compounds for about 5-6 weeks now and feel like I’ve topped out on the bench press at 175 (but only 4 reps). Has this ever happened to you? Suggestions/advice? Thanks.
Ron – try doing 5×3 for 3 weeks with the last set being 185 for 3 reps
Kap, great job collating the trees from the wood regarding the illogical “healthy” advice we’re told by the food industury! The need to sell products has done desparate things to our world’s well-being. Eating real food (fresh produce, one-ingredient items) isn’t deemed half as exciting or sexy, compared to all the interesting “products” we can get sold on. But clean, nutritient-dense foods will always accelerate our health gains and well-being more than food products or processed items. And what else is the spice draw & herb shelf for? All the amazing dressings and marinades we can make, along with unprocessed fats to amplify the flavour… Amazing.
I smile every time I hear someone reminding folks of the traditional wisdom regarding eating fat (it’s natural, satiating and essential) and consuming less grains and processed foods (which we’re ill-adapted for and not made to thrive on). Well done & keep up the awesome work!
~Carrie Hogan (@carrieholistic)
Good point Carrie. I agree on single item foods. If there is a list on the back don’t buy it (except for natural yoghurt). Live on fruit (preferably in season – and whole fruit not fruit juices), veg, nuts and seeds, dried fruit, avocados, eggs, lean white (free range organic) and red meat (as Kap says grass fed), local fish and salmon (avoid tuna, swordfish – those high on food chain as have lot or mercury), whole meal breads and pasta, brown rice, and cheese. avoid at all costs processed meats and foods, soda, chips, and sugar.
Great post. Our family has never subscribed to the lean meat fad. Chicken thighs are a staple of our diet, cheaper and tastier than boneless, skinless breasts. I do wish we could afford grass-fed beef on a regular basis though.