Opting for a low-fat diet while on a training program might sound like the right thing to do to get lean, but the opposite may be true, particularly when it comes to hormone production. From marksdailyapple.com:
Eat plenty of saturated and monounsaturated fat. Fat blunts insulin secretion while increasing testosterone production. Insulin may be useful for stuffing your muscles full of glycogen, but that’s not what you’re going for… right?
Mark cites this study to validate his point.
Essentially, the study looks at male subjects on a diet low in fat and illustrates the corresponding drop in testosterone. While a nutrition program emphasizing lean sources of protein may help lower overall caloric intake, it also negatively impacts the most critical factor in producing strength and lean tissue gains for an athlete. From livestrong.com:
“Testosterone directly effects muscle growth by binding to receptors on the surface of muscle cells and amplifying the biochemical signals in muscle tissue that result in protein synthesis. Testosterone also increases levels of another growth factor, called growth hormone, that the body releases in response to exercise. Like testosterone, growth hormone increases protein synthesis and can result in increased muscle growth.”
Even if your goal is strictly to lose weight, no one wants to be wearing a smaller size while keeping the same bulges. Developing more lean muscle mass means your clothes fit better and you burn more calories while resting.
As a player, my life was all about mining natural edges to become stronger, faster and more athletic. Today, I care equally for being sharp, clear and healthy. A low fat diet doesn’t provide a platform for that outcome. My brain and immune function may suffer if I swerve in that direction. Instead, I hunt for humanely raised and slaughtered animal flesh of the tastiest variety. From greatist.com:
Saturated fat is actually one of the main components of brain cells, and is therefore necessary for healthy brain function. In one study, it was found that people who ate more saturated fat reduced their risk for developing dementia by 36 percent. Saturated fat also provides benefits for the liver and immune system and helps maintain proper hormone balance.
The next time you see a package that trumpets “low-fat,” ask yourself why on earth you’d want to ingest that product. Instead, if your intention is to be stronger of mind and body, grab yourself a lamb chop.
Fat rules,
Kap
This “War on Fat” based solely on an erroneous Lipid Theory from decades ago drives me crazy. The fact that the American Heart Association, Government Health officials and well respected nutritionists haven’t addressed this is deplorable. A country faced with soaring heart disease and diabetic rates based on a terrible reccomended diet needs more people like Kap and doctors to speak up and change the perception. Thanks for this Kap, another reason among many that you are the man.
“Instead, I hunt for humanely raised and slaughtered animal flesh of the tastiest variety” … i agree and i also look for pasture-raised or grass-fed meat/fat because of the healthier ratio of omega 3 to omega 6 compared to animals that are fed with corn … i love to recommend Michael Pollan’s “The Omnivore’s DilemMa’ http://michaelpollan.com/books/the-omnivores-dilemma/
Gabe,
Have you read Deep Nutrition?
Gordon
Full fat, saturated fats all the way!
I did extensive research on fats for my graduate degree and it is amazing how little people really know about fat and it’s importance. I could go on and on but won’t. Fat is not your enemy.
Good post darling!
Kelebek
Kap,
Do you know how important the sodium level in meat like ham, sausage, pastrami, etc.? Should I be trying to eat better cuts of meat or does the sodium really not make a difference? Sometimes I like to cook 3 or 4 sausage links for breakfast and I use up 50-60% of the recommended sodium intake. Drives me nuts sometimes.
article about salt https://kaplifestyle.com/2014/04/salt
Gabe,
I really like this article about the importance of good fats in our diets. I was wondering your thoughts about foods like bacon that have the good we need but are also loaded with sodium. How you are able to manage the sodium intake on foods like that and what would you suggest as breakfast alternatives that still have the fats I want but aren’t as processed as the bacon?
Thanks!
https://kaplifestyle.com/2014/04/salt
The body uses fats for my things. It is like a lego system and different fats are used for different purposes. Some fats the body cannot make, it is an essential lego that the body must eat and absorb to do its work. Beyond the essential fats the body still needs a certain quantity of fats, both saturated and nonsaturated to do its job properly. Proper nutrition requires fats, and a variety including the essential fats. Fish, for example will give you some of the omega-3 you require, but there other fats and even other omegas that you need. Proper balance can only be accomplished through proper nutrition, proper fat intake is an essential part of this.