Fat does have 9 calories per gram, compared to 4 calories per gram of protein or carbohydrates. But all fat isn't created equal. Saturated fat—the kind in whole milk, butter, full-fat cheese, and fatty cuts of red meat—makes your body produce less leptin, a hormone that quells appetite. But unsaturated fat, like that in olive oil and avocados, helps regulate your appetite. For instance, avocados encourage your body to produce more appetite-suppressing leptin. Swap saturated fat from animal products, such as butter, for heart-healthy plant-based fats, such as olive oil.
Fats and Weight Loss
1 AnswerRealAge answered
1 AnswerMehmet Oz, MD, Cardiology, answeredMany dieters fill their kitchens with foods branded as “low fat” -- but all too often that label is a diet trap. To improve flavor, manufacturers tend to add more sugar, flour, and thickeners to fat-free products, which boost calorie content. The fats in these foods are replaced with low-performing white carbs that digest quickly and are rapidly absorbed into the bloodstream. This causes the classic sugar high and crash, followed by a hunger rebound.
Additionally, studies show that people often view a low-fat label as a green light to eat much more than they normally would, unaware that low-fat versions of foods are usually not much lower in calories than the regular versions.
1 AnswerErin Palinski, Nutrition & Dietetics, answeredWhen we drastically restrict our carbohydrate intake, our body's main source of energy is depleted. Our body then must turn to protein and fat as energy sources. This leads to a state of "ketosis," which is a biochemical condition where the body produces ketones (fat fragments) at a higher rate than it releases glucose into the blood. Ketones are the result of the breakdown of fat, supporting the claims that a low-carbohydrate diet results in the burning of fat.
However, ketones, although not the preferred energy source for the body, still provide 5 calories per gram to the body. This is higher than the 4 calories per gram provided by carbohydrate. The difference lies in the amount absorbed. Since carbohydrates are more easily absorbed than ketones, more will be converted to energy for the body to use and store. However, at the end of the day, if 90% of carbohydrates and 70% of ketones consumed are converted to energy by the body, there is not a large difference in calorie savings.
1 AnswerOzgen Dogan, Cardiology, answeredStay away from saturated fats (found mostly in foods from animals and some plants), like butter, cream, full-fat cheeses, meat and coconut and palm oil. Steer clear of trans-fatty acids found in animal products and hydrogenated fats found in margarines, shortening and cooking oils.
1 AnswerIntermountain Registered Dietitians, Nutrition & Dietetics, answered on behalf of Intermountain Healthcare
Most often you should eat:
- Margarine that is “trans fat free"
- Monounsaturated oils: peanut, olive, or canola oil
- Polyunsaturated oils: safflower, sunflower, soybean, or corn oil
Occasionally you may eat:
- Margarine that is not “trans fat free” (still look for liquid
vegetable oil as the first fat ingredient)
Avoid or eat sparingly:
- Cottonseed, palm, or coconut oil
- Regular mayonnaise
- Lard or solid shortening
14 AnswersWeight Watchers® answeredToo many calories -- whether they come from carbohydrate, protein or fat -- get stored as body fat. Of the three macronutrients, fat has the most calories per gram at 9. Carbohydrate and protein each contain 4 calories per gram. That’s why 1 tablespoon of table sugar (all carbohydrate) that weighs 12 grams has about 45 calories, and 1 tablespoon of corn oil (all fat) that weighs 14 grams has about 125 calories.
Most health organizations in the United States recommends limiting total fat intake to less than 35% of total calories, with no more than 10% of fat coming from saturated fats. The majority of fat intake should be derived from monounsaturated sources such as olive and canola oils, olives, avocados, nuts, and nut products, as well as fish that are sources of omega-3 fats.
Weight Watchers offers a comprehensive approach to weight loss that can help you reach your goals. Learn more about Weight Watchers and how to join.
1 AnswerJust as too little fat is no good, neither is too much. Very high-fat diets, where more than 45 percent of the calories consumed are from fat, can be dangerous to your waistline. At 9 calories per gram, fat has more than double the 4 calories per gram of protein and carbohydrates. Translated to real food, that's why 14 grams of olive oil (1 tablespoon) has 120 calories while 14 grams of sugar (a heaping tablespoon) has 54 calories, and 14 grams of cooked rice (a heaping tablespoon) has just 18 calories. You can see why it's so easy to quickly run up a big calorie tab when you eat foods high in fat. That's one of the reasons we'll be asking you to completely avoid fried foods; if you've been eating them, this change alone will help you drop some weight.
Find out more about this book:The Best Life Guide to Managing Diabetes and Pre-Diabetes
3 AnswersMichael Roizen, MD, Internal Medicine, answeredLove of fat is not a genetically inherited taste. It's a taste we acquire. If you switch from whole milk to skim milk, in about eight weeks the whole milk won't taste very good, and the skim milk will taste great. Similarly, switching from unhealthy fat to healthy fat will take about eight weeks to train your palate. Yes, the first time you have Baked Lay's potato chips, they will taste like cardboard if you're used to full-fat Fritos. However, if you keep eating the baked version, in eight weeks you'll love them, and the full-fat Fritos will taste greasy. Learn how to (we'll teach you) convert a high saturated fat diet like Atkins into a healthy fat diet.
Find out more about this book:The RealAge Makeover: Take Years off Your Looks and Add Them to Your Life
4 AnswersMehmet Oz, MD, Cardiology, answered
Bad fats generally include saturated fats (found in animal products), trans fats (found in hydrogenated and partially hydrogenated oils) and cholesterol (found in egg yolks, meats and dairy products). Even this general grouping, however, can be misleading: new research is finding that some saturated fats (like those found in coconut oil) may actually be good for you and that dietary cholesterol may not affect blood cholesterol as much as was once thought. The only fat that is universally accepted as bad is trans fat, and that’s now been stripped out of most foods.
7 AnswersElizabeth Casparro, MPH,RD, Nutrition & Dietetics, answered
A low-fat, high-carbohydrate diet can keep you from losing weight for 2 reasons. First, it depends on the percentage of fat and carbohydrates in your diet. For example, if fat is less than 30% of your calorie intake, then you will not feel satisfied and just eat more carbohydrates than your body needs. Second, it depends on the type of carbohydrates you are eating. For example, refined and simple carbohydrates such as white bread, juices and candies have no fiber, and thus, you do not feel satisfied. However, if you consume more complex carbohydrates such as whole wheat bread and fresh fruits, you will feel more full and be getting more vitamins and minerals overall.