I feel like there is a lot of misconception out there regarding eating fat in our diet.

• No, fat does not inherently make you gain weight. Calories in excess of what your body needs cause weight gain, regardless of whether they come from fats, carbs, or protein. However, fat is more calorie-dense (9 calories per gram) compared to carbs (4 calories per gram), so it’s easy to overeat. But fats themselves don’t automatically “make you fat.”
• If you eat a low-carb, high-fat diet (like ketogenic or carnivore), your body can enter ketosis, using fat as fuel instead of carbs. This can help with weight loss by keeping insulin levels low, making it easier to burn stored fat.
• Ketosis = fat burning.  It is not dangerous.  You are burning fat as fuel rather than carbohydrates.

1. Does Saturated Fat Raise “Bad” Cholesterol (LDL)?

• The traditional belief is that saturated fat raises LDL cholesterol (the “bad” kind), but recent research shows this is not necessarily true. Some studies have found that saturated fat increases larger, less harmful LDL particles. So, while LDL might go up, it’s the smaller, denser LDL particles that are dangerous, and these aren’t always impacted by saturated fat.
• High-fat diets often decrease triglyceride levels, which is a win since elevated triglycerides can contribute to heart disease and insulin resistance.

• DID YOU KNOW THAT IF YOUR DIET HAS TOO MANY CALORIES TOGETHER WITH TOO MANY CARBOHYDRATES, THAT THE CARBS ARE CONVERTED INTO SATURATED FAT?
• AND IF YOU EAT A LOW-FAT DIET, YOUR BODY WILL MAKE SATURATED FAT!

A high fat diet may increase your LDL but not in a bad way. Here is a simple way of looking at it.

• High saturated fat diet decrease harmful small dense LDL- GOOD thing
• High fat diets decrease triglyceride levels-GOOD thing (too many carbs will increase triglycerides, causing plaque to build up in arteries, insulin resistance)
• High carb diet increase small dense LD-BAD idea Heart disease, insulin resistance)
• High carb diet decrease the HDL-BAD idea (heart disease, insulin resistance)
• Triglyceride to HDL ratio- is the best way to look at cholesterol. Keep this level at 2 or less.

2. Carbs vs. Fats for Body Composition and Cholesterol:

• A high-carb diet often leads to increased small, dense LDL particles (which can clog arteries) and lower HDL (the “good” cholesterol). On the other hand, high-fat diets generally lower triglycerides and increase the larger, less harmful LDL particles.
• The key takeaway is that the type of fat you eat is important, but excess carbs—especially processed carbs—seem to be the bigger culprit when it comes to poor cholesterol and fat storage.

3. Essential Fats (ALA and LA):

• Our bodies need certain fats, like ALA (omega-3) and LA (omega-6), because we can’t produce them ourselves. However, the balance is key.
• ALA (Alpha-Linolenic acid) is mostly found in fish oil, animal foods and plant sources (like flax seeds, walnuts). Plant foods are less bioavailable to our body. Our bodies convert ALA into the more bioactive omega-3s, EPA and DHA.
• LA (Linoleic acid), an omega-6 fat, is essential but has to be consumed in the right balance. Too much omega-6 (found in many vegetable oils) can create inflammation and an imbalance in the body, whereas omega-3s (from animal fats or fish) counteract inflammation.

4. What’s the Deal with Beef Fat vs. Olive Oil?

• Beef fat has more monounsaturated fat (like olive oil), but also contains a mix of omega fats, making it more stable and less prone to oxidation. It’s less inflammatory compared to vegetable oils, especially those high in omega-6 (like soybean oil or corn oil).
• Olive oil is great, but it’s more fragile and can oxidize (go rancid) when exposed to heat or light, which can lead to inflammation. It’s best to use extra virgin olive oil raw or for low-heat cooking.

5. Hormones and Fat: Estrogen and Testosterone as a Building Block

• Fat plays a crucial role in the production of hormones, and estrogen and testosterone are one of the most notable examples.
• Estrogen is synthesized from cholesterol, a type of fat, and is essential for a wide range of bodily functions, especially in women. It helps regulate the menstrual cycle, supports bone health, maintains cardiovascular health, and even affects mood and cognition.
• Without adequate fat in the diet, the body may struggle to produce sufficient estrogen, which can lead to hormonal imbalances and issues such as irregular periods, osteoporosis, and increased risk of heart disease.
• In addition to estrogen, other hormones like testosterone, progesterone, and cortisol also rely on fat for their synthesis. Essentially, fat serves as the foundation for the body’s hormone production, and a diet too low in fat can hinder your ability to maintain balanced hormone levels, affecting everything from fertility to overall well-being.

6. Ketones and Their Benefits:

• Ketones are a byproduct of fat breakdown and are used as a primary fuel when the body is in ketosis (low carb/high fat). Ketones are powerful because they’re anti-inflammatory, have antioxidant properties, and can slow down aging. They’re also appetite-suppressing, which can be a bonus for weight management.
• The body burns ketones for fuel instead of glucose, especially when carbs are low. Ketones are the preferred fuel for the brain when available. On a low-carb diet, you need less glucose—around 30 grams instead of the usual 120 grams daily.

7. Calories & Carbs Turning Into Fat:

• If you consume excess calories, especially from carbs, your body will convert them into fat. So, if your diet is high in carbs, your body will store more fat, regardless of the fat you consume directly. But a high-fat, low-carb diet will help regulate this process more efficiently.

Conclusion:

Eating fat is not the problem—what type of fat and how much you eat is key. It’s best to focus on healthy fats from sources like animal fats (beef, chicken with skin), and fatty fish. Avoid too many processed carbs and vegetable oils high in omega-6 fats, which can cause inflammation.