I’ve been a big fan of the ketogenic diet for a few years now, but I’ve always been curious about other ways to lose weight and improve body composition. I recently came across a study from 2015 that looked at how a higher fat diet weight loss impacts weight loss efforts and body composition. The results were pretty interesting!
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How a higher fat diet can impact weight loss and body composition
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A higher fat diet can help you lose weight and improve your body composition. Fat is a great source of energy, satiety and vitamins, minerals and fatty acids. The type of fat matters because it impacts how much energy the body uses for fuel. This can be important for someone who wants to lose weight because they need to eat less food (or fewer calories).
Some fats also impact our metabolism by increasing or decreasing the production of hormones that regulate appetite and metabolism—such as leptin or ghrelin (the hunger hormone)—while others inhibit them—such as insulin sensitivity insufficiency syndrome type 2 diabetes mellitus type 2 diabetics metabolize sugar differently depending on how much time they spend exercising each day compared with those who do not exercise at all
Promotes feelings of fullnes
One of the most important benefits of a higher fat diet is that it promotes feelings of fullness. The body’s metabolism is largely dependent on fats for energy, so when you eat more fat, your body will use its stored fat as fuel instead of carbohydrates or protein. This means that you’ll get more bang for your buck when it comes to calories and feel satisfied longer than when eating low-fat foods.
The human brain also uses some amount of glucose (sugar) as fuel; however, studies have found that our brains can only handle about 20 grams per day during fasting periods such as overnight fasts or reducing caloric intake by 500 calories per day (1). In other words: Your brain needs good old fashioned saturated fats from whole foods like avocados and fatty cuts of meat!
Increases fat metabolism
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The fat you eat can have a major impact on your metabolism and body composition. A high-fat diet increases the amount of calories burned through thermogenesis, which is the process by which your body burns energy at rest. The more fat you eat, the higher this number will be.
This means that if you’re eating too much carbohydrate or protein, then there could be an imbalance between what’s being burned off and what’s being stored as fat in your body. When this happens, it can lead to increased appetite and cravings for sweet foods like candy bars or cookies—and this can make weight loss efforts harder than they need be!
Preserves muscle mass
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If you want to lose weight, there’s no doubt that you should focus on eating fewer calories. But if your goal is to build muscle, then a higher fat diet is a great way to go about it.
Fat is one of the most important nutrients for building muscle because it helps trigger the release of protein from your muscles. Protein is what your body uses to repair and rebuild muscle tissue when it’s damaged or broken down.
When you eat more fat, you’ll also be able to preserve lean body mass, especially if you’re someone who tends to lose muscle mass as they age.
The benefits of a high-fat diet are not limited to weight loss. A high-fat, low-carbohydrate diet can also help you preserve muscle mass while losing weight.
Consider this: If you were to lose weight through dieting alone, your body would be in a state of starvation, which is why you’d likely see a reduction in muscle mass. This is because when you consume fewer calories than you expend, your body starts to break down muscle tissue for energy. A high-fat diet helps prevent this from happening by providing more calories than your body needs for normal functions and by helping to keep your insulin levels under control.
A higher fat intake also increases the amount of satiety hormones released by your body after eating, which facilitates weight loss because it makes you feel full longer and less likely to overeat when faced with tempting foods later on in the day or week.
Improves insulin sensitivity
A higher fat diet can also improve insulin sensitivity, which means that the body is less likely to store fat. This is a critical factor in weight loss because it means that your body will use the calories you eat more efficiently.
In addition, eating a higher fat diet can help you feel full for longer periods of time, which means you’ll eat fewer calories overall.
This is one way in which a high-fat diet can help with weight loss. Furthermore, when you’re eating a high-fat diet and following a regular exercise routine, your body will burn more calories even when you’re not moving around much or at all.
Insulin is the hormone that helps your body store and use the energy from food. When you eat, your digestive system breaks down food into smaller molecules so it can be absorbed into your bloodstream. As this process takes place, insulin is released to help move sugar into cells for use as fuel.
When you eat a high-carbohydrate diet, the insulin that’s released is not very effective at moving sugar into cells. This causes you to experience a greater concentration of glucose in your blood after eating than you would on a low-carbohydrate diet.
This is because there are fewer receptors for insulin on muscle cells compared with fat cells — meaning that there’s less opportunity for the hormone to do its job. As a result, more of the glucose in your blood will end up stored as fat instead of being used as fuel by your muscles or other organs.*
Improves body composition
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A higher fat diet can also make you more efficient at burning calories, which means you burn more fat and less muscle in the process. This is especially important for those who are trying to lose weight, because it allows them to increase their energy expenditure without having to do extra exercise.
In order for this to happen, however, your body needs certain nutrients from the foods that you eat—and if you’re eating an unhealthy diet (like a high-carb one) then your body won’t be able to get all of those nutrients from food alone! That’s why increasing your intake of healthy fats like nuts or avocado oil is so important when trying healthy ways of eating: they’ll help fill up on all the missing nutrients needed by our bodies so that we can avoid becoming malnourished while losing weight at a faster rate than before!
The main takeaway from this article is that a higher fat diet can be beneficial for weight loss and body composition. Even though some people may believe this to be true, it’s important to remember that there are many factors that contribute to both your success on a low-carb diet or high-fat diet. That said, if you are interested in starting your own keto journey then we recommend checking out our guide on how to do so here!
