Tips and evidence based strategies for maintaining a healthy weight.
Saturated fats make up 35% of total fat intake in the US (1). Intakes were believed to remain the same between 1909 and 2000, but between 1995-2005, intake levels declined (2). From 1960 to 2000, intake of polyunsaturated fats increased significantly (3). As intake of medium chain fatty acids (MCFA’s) from coconut and MCT oil is relatively low in the US diet, intake of long-chain saturated fatty acids (LCFAs) predominates total intake of saturated fat.
Why worry about differences in saturated fats? Shouldn’t I limit them anyway?
Dietary guidelines have focused largely on limiting saturated fats as a whole – and do not clarify what type of saturated fat they are talking about. After reading about how differently these short and medium chain fats […]
Low-Carb and High-Fat Diets are Better Than Low-Fat Diets for Long-term Weight Loss According to Recent Lancet Review
More than two out of every three American adults are still overweight or obese.
Many have tried various diets with high-effort and high-motivation for improved health, yet have continuously failed to reach their weight loss goals.
Over the last 30-40 years, nutritionists and government officials have led us to believe that a healthy diet was somehow equated with a “Low-Fat Diet” – especially if you were looking to lose weight.
High-fat foods were considered “fattening”. Healthy diets were equated with a vegetable-based diet low in fat. You were supposed to drink Skim, 1% and 2% milk. Choosing a “low-fat” salad dressing made you happy. Nutritional bars and shakes promised to meet your low-fat needs and support healthy weight.
I personally saw my maternal grandparents switch from a diet high in vegetables grown in their own […]
A recent meta-analysis published in the March-April 2015 issue of the Journal of the American College of Nutrition found that the replacement of long-chain saturated fats (mostly animal fats) with 5 grams of Medium Chain Triglycerides (found in coconut and palm oil) over at least four weeks led to a statistically significant loss of 1.5lbs of total weight, 1.96lbs of body fat, and 0.7 inches in waist circumference (1)
Saturated fats are highly diverse, contrary to historical coverage by researchers and the media. There are over thirty different saturated fats that are sub-categorized by the length of carbons in their chemical structure. They are segregated into short-chain, medium-chain, and long-chain fatty acids.
Long-chain saturated fats are what we typically think of […]