Is Low Fat Healthy?

Is Low Fat Healthy?

It’s no secret that fats have a bad reputation lately, and are generally discouraged by most in the medical community and nutritional fields. Most foods that are considered “healthy” by the majority of Americans carry a “low-fat” label. I just had a friend tell me she was going on the slim-fast and Special-K diet (cringe) because it was “low-fat.”

I could understand the fat-phobia if perhaps fat had been linked to weight gain or incidence of disease.. or maybe if America’s obesity epidemic had lessened since the low-fat craze… or maybe if eating a low fat diet actually caused long-term weight loss (anyone tried it?). The sad fact is that most people accept the hypothesis that fat is bad without understanding the biology behind the body’s need for fat.

Chemically, all fats are made up of varying numbers of hydrogen, oxygen and carbon arranged in different orders. Each carbon atom is bonded to two other carbon atoms, and the more carbon atoms there are in a given fatty acid, the longer it will be. Fatty acids with longer chains typically have a higher melting point and yield more energy per molecule when metabolized.

If a fat has each carbon atom bonded to two hydrogen atoms, it is considered a saturated fat, because each carbon molecule is “saturated” with hydrogen. These fats tend to be solid or near solid at room temperature. A monounsaturated fat has carbon bonded to only one hydrogen and double bonded to another carbon. A polyunsaturated fatty acid has more than one of these double bonds. A trans fat (transaturated fatty acid) is an artificially manipulated version of an unsaturated fat and is one type of fat that actually has been linked to disease. Thanks to wikipedia:

There are two ways the double bond may be arranged: the isomer with both parts of the chain on the same side of the double bond (the cis-isomer), or the isomer with the parts of the chain on opposite sides of the double bond (the trans-isomer). Most trans-isomer fats (commonly called trans fats) are commercially produced rather than naturally occurring. The cis-isomer introduces a kink into the molecule that prevents the fats from stacking efficiently as in the case of fats with saturated chains. This decreases intermolecular forces between the fat molecules, making it more difficult for unsaturated cis-fats to freeze; they are typically liquid at room temperature. Trans fats may still stack like saturated fats, and are not as susceptible to metabolization as other fats.

Now that we got the biology out of the way, what does this mean in the dietary world? While fats have been demonized lately, they are sources of essential fatty acids and are necessary in absorption of vitamins A,D,E, and K, maintenance of skin and hair and in proper cell function. Fats provide 9 calories per gram and are broken down into fatty acids and glycerol (a source of energy) once in the body. When a chemical or toxin enters the body and reaches an un-safe level, the body dilutes it or attempts to equalize it by storing it in adipose (fat) tissue. The problem here is that if you are consuming high levels of chemicals or toxins (not fats) you can store these in your body and they can reach high enough levels to cause disease.

The fat-hating in society today is not based on its ability to keep toxins in the body, but rather on it supposed ability to cause weight gain. While fat has been blamed for weight gain, nothing happens in a vacuum. To understand why excess fat can, in some cases, lead to weight gain, we have to understand what those cases are. The body is capable of breaking fat down into glucose and using it for energy, though this process takes more energy than just using any fructose or glucose already circulating in the blood. When we eat grains, processed carbs or even high levels of really sweet fruits, these are easier sources for the body to use for energy. Eventually, the body starts to prefer these easier sources of energy and through insulin and leptin resistance, doesn’t metabolize fat as effectively. Additionally, any excess carbohydrates that the body doesn’t immediately use for energy is converted to fat to be stored for future energy. If you are constantly feeding your body quick energy in the form of carbs, it never taps into this stored energy (fat) and fat accumulates. Any extra fats consumed at that point are also stored as fat since the body is burning its quick and easy form of fuel from carbohydrates. In this way, it is much more logical to understand that excess carbohydrates, not excess fats, cause weight gain.

So what fats are we supposed to eat and what to avoid?

Saturated Fats

Found in foods like meats, coconut and avocado, these guys are absolutely vital to proper body functions. They also get most of the heat from the “low-fat” crowd. Saturated fats are necessary for absorption of certain vitamins, calcium uptake, immune function, and cell membrane structure.

I recommend daily intake of saturated fats from meats, butter, coconut oil, coconut products, avocado, etc as the main source of fat for all my clients. Conventional wisdom would say they should all gain weight. In combination with a low grain diet, they all actually lose weight (except for the occasional person trying to gain weight) and notice some common benefits: increased tolerance to the sun (tan better), skin issues like acne or eczema clear up, drastically increased energy, absence of food cravings, and peaceful sleep. Enough to convince me!

Monounsaturated Fats

Of all the fats, these get the most acceptance in medical and nutrition communities today. Monounsaturated fats are found in varying levels in oils like olive, sunflower, sesame, flax, peanut, safflower, etc. These oils are not entirely made of monounsaturated fats but also have some levels of saturated and polyunsaturated fats. I recommend monounsaturated fats to clients in moderate amounts, but never heated to high temperatures as this can cause breakdown and free radicals. Speaking of free radicals….

Polyunsaturated Fatty Acids

These are found in grains, soybeans, corn, peanuts etc. They are liquid even at cold temperatures, go rancid easily and break down into free radicals when heated. These are also the oils we most often heat to really high temperatures when we fry things like potatoes and grains. To re-cap we use these oils that are from unhealthy sources at temperatures that make them even more dangerous and then drop in even more of the same unhealthy substances (grains, corn, etc) to round it out. These are also the oils used in non-foods like margarine and Smart Balance (a stupid idea!).

To add insult to injury, most of these oils go through a hydrogenation process that makes them last longer on the shelf, but makes them basically unusable to the body since we can’t metabolize them. Not only are they creating free-radical damage, but they don’t even provide any relevant source of nutrition or fat the body can metabolize.

You will see polyunsaturated fats under names like corn, cottonseed, canola, vegetable, soybean, peanut, etc and most of them often carry the title “hydrogenated” or “partially hydrogenated.” My general advice to everyone is to completely avoid these types of fats, especially if they have been heated.

The Omegas

You’ve probably heard of the Omega-3s and Omega-6s as they are finally starting to be understood by the medical community. Both are necessary to our bodies, but most people these days get them in a balance that is very unhealthy. In a perfect world, we would get a ratio of 1:1 of omega-6s and omega-3s, though I usually tell my clients they are doing well if they can get a 3:1 ratio. If kept within this balance, both are healthy and necessary for optimal body function. Seems reasonable, right? Most people in America today consume a normal ratio of up to 35:1 (omega-6 to omega-3), while some people consumer even higher ratios.

Omega-3s are found in things like fish, nuts and types of algae. Omega-6s are found in grains, corn, and animals fed grains and corn. Unlike things like Vitamin D, which our bodies are capable or making, the omegas must be gotten from diet (thus the name, essential). The reason you often hear of people benefiting from supplementing Omega-3s is that with the distorted ratios we consume of these fats, taking additional Omega-3s helps balance the body’s need for both in a 1:1 ratio. For those of us not able to consume that perfect 1:1 ratio, supplementing omega-3s can help with brain function, inflammation, chemical balance in the brain, and energy levels. Omega-3s also contain the much-touted ALA, DHA and EPA fats that are now added to many foods. I get my omega-3s from dietary sources as much as possible and also supplement with Krill Oil to keep the ratio in balance.

Trans Fats

These are the one type of fat that completely deserves the heat it has been getting lately. That hydrogenation process that we mentioned earlier turns unsaturated fats into these much more dangerous trans fats by changing the placement of the hydrogen atoms in the molecule. These fats are able to be absorbed by individual cells and mess up the function of the cell. Studies connect these guys to heart disease, obesity, abdominal fat, diabetes, and certain types of cancer. Trans fats are one of my arguments against the “everything in moderation” idea, as they are not safe in any amount.

As Trans Fats have gotten such a bad rap lately, scientists have cooked up an even more unsavory fat made by replacing part of the fat molecule with stearic acid. These “interesterified fats” are what allow snack makers to place that lovely “no-trans fat” label on their packaging. Don’t be fooled! Interesterified fats are just as dangerous, if not more so. The few studies they have actually performed on these guys show that they can alter metabolism (i.e. slow it down!).

As a recap: saturated fats from healthy meats, coconut, avocado and nuts are good. Monounsaturated fats are good as long as they are not heated. Omega-3s are vital to our body, especially because we eat them in improper ratios. Polyunsaturated fats, hydrogenated fats, trans fats and interesterified fats are actually dangerous and should be avoided.

Your turn. What kind of fats are you eating?

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Reader Comments

  1. Krill oil consumption could be very beneficial for an individual besides of being beneficial for the brain function, helps in strengthening the immune system, helps to improve mood of fight depression krill oil is also considered to be a powerful anti oxidant supplement because it contains a substance called Astaxanthin which is proven to be a good substance that can help fight or prevent those nasty aging signs this substance could also help in protecting the human skin from the harmful UV rays coming from the sun.

    • What are the benefits of taking krill oil vs. skate liver oil vs. cod liver oil? I currently take fermented cod liver oil.  What source do you get your krill oil from?

      • Fermented Cod Liver oil is great, and has Vitamin D too… The good
        brands are pricey, so I’ve been using Krill oil, which is easier to
        find good sources of, but if you are taking FCLO… that’s awesome!

        • Honestly, I don’t agree with most of this. I got lean following Freelee the banana girls raw till 4 way of eating. (Check her out on YouTube). Using cronometer to track nutrients you can go over what you need easily eating plant based lowfat vegan. I made the switch 5 years ago and am 104 lbs. at age 46! I eat about 1/2 of an avocado every 5-6 days.

          • I can’t imagine any woman being at a healthy weight, let alone fit with muscle and strength at 104lbs unless well below normal height, just saying! By the way, I am 145lbs and lean, in the low 20s in percentage of body fat (athlete body fat level)…weight is only a part of the formula to health. Multiple studies indicate low fat diets are not healthy…your hormone are made from fat after all. Most vegans tend to be protein deficient and lack appreciable muscle mass, and are not very explosive due to the confinements of their dietary choices. Notice there are very few vegan athletes…

          • Nice yeah I follow freelees lifestyle too makes more sense tbh and I feel great

          • Freelee doesn’t seem to care about actual health though, she is more obsessed with being skinny. She claims to care about health but when you watch her stuff you can see she mainly talks about being skinny/weight loss, thigh gaps etc. not actual health, and she honestly looks too skinny like her hips and elbows just look bony, But to each their own I suppose…

    • Alright after typing this comment I’ll go get myself some krill! LOL! Seriously though, that’s quite a lot of benefits you mentioned there. Also read first about krill oil here: What brands would you guys recommend?

    • One of the best things about krill oil is its resistance to rancidity. Many cheap fish oils, especially those that come in clear bottles, are actually rancid when you buy them. Krill is more stable, partly due to the astaxanthin content. You can put a drop of astaxanthin in your other oils to extend their shelf life as well.

      However, krill oil doesn’t have enough astaxanthin for you to get all the benefits this incredible antioxidant provides. You need at least 4-8 mg/day for that.

  2. What oil would you recommend if you just “have” to deep fry something?

    • Coconut Oil or rendered beef fat (tallow) is best for deep frying, and not actually horrible if you avoid all the grains in breading things.

  3. Thanks for giving us the scoop on fats.  I’m enjoying using more animals fats lately and feeling better as a result.  I have some tallow from making beef broth and am not afraid to use it!  
    And I appreciate what you said about trans fats or hydrogenated oils…harmful in any amount.
    Coconut oil is our favorite for stir frying and raw butter is great on top.  

  4. Hello, I was wondering if there was a good way to explain to family and people who challenge grains, carbohydrates, and saturated fats because of misinformation. When they watch what I eat they probably think I am putting my family in danger and I want to explain it to them. I pretty much have to explain to them that the FDA standards for fat/carbs is incorrect based on the lipid hypothesis. But I don’t know how to tell them where the correct standards come from (in other words: fda standards from lipid hypothesis, True standards from…?)

    • For a shamless plug, I wrote an article that loosely covered this a while back There is actually a lot of good science backing this healthier way of eating, and it is becoming more mainstream. the sad thing is, it used to be that “true standards come from common sense” but the last couple of decades have come in the way of logical thinking when it comes to nutrition. I’d refer them to doctors like Dr. Eades and have them watch Fat Head to help get the basics, and then send on some science from there if they want more.

      • Love it! The website has a few short term studies with regards to Paleo eating and lifestyle, and all the results have been very positive. I think the Mayo clinic may also have some early research. These two sources are results focused and are pretty accessible by non-science types, so they can get the idea without being bogged down by the lingo.

        I know not every one wants to follow Paleo- I did for a while but found it too restrictive to be realistic for myself and family at this stage and have evolved to something more akin to Primal-, but it is a pretty prominent grain free lifestyle right now, so it is a good place to start learning.

  5. At first, I get my omega 3 through eating fish, but I’ve recently discovered that eating fish may not be the best way to get omega 3 because of the metals that contaminate the fish. Right now, I take krill oil and I think it really helped me with my workout since it’s said to support the joints and maintain a healthy heart. 
    check out this video about krill oil and the other sources of omega 3:
    As for cooking, i’ve read that coconut oil is the best choice out there right now.

  6. Great post! Just one thing: Aren’t the omega-3 and -6s polyunsaturated fatty acids? You’re saying they should be avoided. As those two types are still essential, how much should we consume of them?

  7. Hello, I was wondering your opinion about extra virgin olive oil. I love eating scrambled eggs (from my own free range hens), and I always thought olive oil was healthier to cook them with. I have read mixed opinions about the effects of heating olive oil. Some say it doesn’t change the fat at all, others say it turns it all to trans fat, and even more people claim that as long as you do not exceed its heating point, it will be fine. Are there any good alternatives, or should I stick with olive oil? I also wanted to add that I do not use non-stick pans do to them releasing toxic chemicals.

    Thanks ahead of time, and I love your website by the way! : )

    • I’ve heard conflicting things also. We use coconut oil or butter,
      both are which are more stable at high temperatures, for cooking. We use olive oil in salads, cold recipes, etc.

  8. I might try coconut oil, I have never considered that. Thank you!

    • Coconut oil is good for so many things. Cooking, baking, deodorant, brushing your teeth/oil pulling, makeup removal, face moisturizer etc etc. Google it!

  9. I guess my question is more about the consumption of fat in general. I see so many people saying they’ve lost a lot of weight following a paleo or primal diet, and that means eating a significant amount of fat, right? Many sites seem as if following a paleo/primal diet means you can eat as much meat, good fats and veggies as you want and you’ll not only NOT gain weight, you’ll lose fat. So I guess I’m confused (if my question hasn’t already made that abundantly clear, LOL) – when eating paleo/primal, do calories still count in terms of weight loss or not? I would think they do, but up until recently I also thought whole grains were pretty darn healthy. ;o) Thanks for any guidance you can give, because I really feel completely lost on this issue.

    • You’d think watching calories in/calories out would equal weight loss, right?  Our bodies are actually more complicated than that–how much you eat is relevant, but what you eat is most important.  I follow the principle of eating healthy whole foods (paleo/primal) until I’m satisfied.  If you aren’t emotionally eating, you’ll find there’s only so much fat and protein you can consume so it’s not that easy to overeat.  I know there’s science behind it and also results.  I’ve lost over 40 lbs in three months literally without worrying how much I’m eating, while consuming significant amounts of fat.  Mmmmm tasty tasty fat!

  10. Hey Wellness Mama,
    What are your thoughts on grapeseed oil?

    • It’s ok in moderation but not good for heating

      • Hi, I read that it is an oil that does not change its chemical properties until it hits a higher temperature and is therefore safer to use specifically for heating. Is there another process other than hydrogenating at work that makes you recommend no heat?

        It would be interesting to see a listing of all the different oils on a graph showing the temperatures where they begin and end hydrogenating. That way people can choose the oil to use based on the intended use.

        Do you think one of the processed food giants would share their research or would that expose them to liability by admission of knowledge?

  11. Do you know what, if any, krill oil levels are safe during breastfeeding and/or pregnancy?

    • I took a regular dose throughout all of my pregnancies, along with fermented cod liver oil.

  12. Excellent article. I also loved your post that gave seven reasons why saturated fat is good for you. One thing I’d like to point out with this one, though, is that when it comes to Omega 6 and Omega 3 essential fatty acids, there are only two — LA and ALA. The DPH and EPA you get from fish/krill oil are just derivatives of ALA, and we don’t really need that much of it (studies show that we derive less than 5% of our ALA intake down into DPH and EPA). For further info, I would recommend reading Brian Peskin’s article on the subject, which can be found here:

  13. First of all thank you so much for taking the time to write and post all this life changing information! Much appreciated 🙂 I was wondering how many grams of fat you recommend consuming per day?

    • It varies a lot based on the individual, but the basic goal is to get the bulk of your calories from healthy forms of fat (though the volume of your food still won’t contain as much proportionate fat since it is much more nutrient and calorie dense). I take fermented cod liver oil daily and drink about 1/4 cup coconut oil in coffee or tea. You’ll know when you are getting enough for your body when you aren’t hungry or craving foods before meals…

  14. Hi WEllness mama,
    so I dont understand, what aoubt sunflower oil? is it really bad for you? or ok if cold? you should not fry or cook with it? I am gettin gconfused here…

    • We avoid it, but if you use it- look for cold pressed, organic and don’t heat it!

  15. Hi ! your blog is helping me a lot loose weight ! .. I am following all the instructions you give. I am using Butter for cooking. I was all happy until i went and saw my DR last week.. I went to get my routines done for this year, and saw that my Cholestrol has gone up (136 to 187).. and also my LDL has gone up (81 to 135) ! My HDL did too but not by too much (40-44) and my Triglyceride went down(76-64). I just want to make sure this is normal? or am i doing something wrong. I have been eating lots if FAT and Protein and very less Carbs.. I am not going to GYM, but i have changed my habits like taking the stairs etc..

    Thanks in advance !!


    • Hey, I can’t really answer your question, but I know something like this issue is addressed in one of the Wheat Belly books.

    • Hi Naveen
      I had similar troubles and my blood pressure was out of control.
      We really don’t need much fat in our diets. The body is engineered to fuel on carbohydrates. So if one removes the preferred fuel (carbs) to force the body to burn it’s least choice (fats) our bodies naturally reject this idea.
      Although, it seems rational in theory we may lose weight or may not, but our true health actually suffers.
      May I suggest the answer I was given?
      Stop eating dairy, meats, eggs, butter- all animal products. Lessen all oils to a low level,
      Enjoy all the starches you can. Go vegan. It saved my health and waistline. The Starch Solution. Search it on your computer or phone. You will not regret it. Plus it’s free information to change your health. I thank God for answering my prayer. So many opinions out there, but this one is real.
      Happy Eating from this day forward Naveen!

  16. How much krill oil would you recommend per day? I take a fish oil supplement, should I continue to take that in addition to adding krill oil? Finally, what brands would you recommend as there are so many out there. Thank you!

  17. So avg 150 lb 26 year old should be 100 g protein, 50-100 g carbs and how many (g) of fat in a day?

  18. Would you recommend taking FCLO and krill oil?

  19. Good explanation of what fats are chemically composed of, but I’m afraid you’re somewhat oversimplifying the issue of fats vs carbs vs sugar. You’re correct in the fact that excess energy from carbs is stored as fat, but extra fat from the diet is also obviously stored as fat. The problem is not with consuming fat (as many people, as you have stated, believe) but simply eating either too much fat, too many carbs, or too much sugar. As it turns out, anabolically speaking, any of those three groups can be synthesized into the other. So, all in all, eating some fat (especially essential fats) is GOOD, as you’ve said. Not eating enough fat is very bad for your heart in particular. Eating too much fat, however, does result in fat storage and overall weight gain. When fat levels are too high in the blood, this also does cardiovascular damage. Eating too many carbs results in fat synthesis in the body, creating the same problem. So overall, overeating in general is the problem we should be attacking. The reason low-fat diets are touted by physicians is because most people eat waaay too much fat in general (America as a country is one of the few that has a mostly meat diet), and so telling people to eat low-fat should result in normal amounts of dietary fats. There are very few patients that get sick from actually not eating enough fat, contrary to your impression.

    -Med student

  20. Thank you SO much for your wonderful information. I am working on stabilizing my hormones, since weight loss after 40 seems such a mystery! Your posts are extremely helpful and I look forward to finally seeing some changes!

  21. Hi Katie, love the info you give. Is there another oil you can recommend (aside from coconut oil) that is safe to heat and cook with? I love coconut oil and use it often, but I don’t always want my food to take on its flavor. Thanks!

  22. You mentioned peanut oil in both the monounsaturated and polyunsaturated. Which is it? Is natural peanut butter (no added oil or sugar) a good protein source?

  23. Amen to all of that! 🙂 It’s hard for me, because I’m still overweight, to explain to people why I eat fat, because to them it’s unhealthy. Most people don’t even realize that when things say “low-fat”, what they don’t tell you is they’re higher in sugar. It’s crazy!

    When I put together that my body can burn fat, and would actually love to, when I stop giving it sugars to burn (even the good kids), my mind was blown and a shift happened in my diet. It’s not calorie restriction that helps get rid of fat so easily, it’s sugar restriction!

    Thanks for this post. 🙂

  24. I don’t know whether it’s just me or if everybody else encountering issues
    with your website. It appears like some of the text on your content
    are running off the screen. Can somebody else please provide feedback and let
    me know if this is happening to them too?
    This could be a problem with my internet browser because I’ve had this happen
    before. Kudos

    • I would check that your font size is not set too high! Typically this is somewhere under the ‘view’ menu and is termed something like “zoom”

    • Very clear post, thanks!

  25. I think there is a typo in the 7th paragraph of this page.
    “access carbohydrates”
    I think you intended to write “Excess carbohydrates”

    Oh, and I found that information about “Phytic Acid” correlating with nutrient blockage fascinating.

    I have been pescetarian-vegan since 2010, then soy and grain free since 2012.
    I am a Chef at the University of Guelph, and had a debate with a co-worker (who studies nutrition) about the quality of gluten in the diet. With this new information I aspire to debunk their claims, enlightening them positively.

    I sincerely thank you for the wonderful quality information!

  26. So coconut oil, butter and beef fat etc is good for heating up….because it’s more stable at higher temperatures…but what about beef fat which would soak up the toxins itself, particularly if the cow was in a polluted environment or antibiotics, worming treatments, parasite treatments etc…Thanks :)!

    • We look for organic grass fed tallow. We get ours in bulk from US Wellness meats. Grass fed animals are healthier and if it is organic they do not use antibiotics in the animals. We buy it in 5 gallon buckets and then spoon it into mason jars. Then we freeze it in our deep freeze and pull them out as we need them. 5 gallons lasts us about 6 months and we do the majority of our stove top cooking with it.

  27. Is there any way to get healthy fats in a capsule form? My daughter has an aversion to meat fat, but not butter or a avocado . Not sure how she can get enough fat daily since it is nauseating to her . She is trying to regain health and lose weight. She is mostly grain free.

  28. I think the starting point of eating better is to understand some nutritional basics (i.e., each type of foodstuffs has different nutritional profile), bare-basic biochemistry (i.e. how the body handles proteins, carbs, and lipids), and cooking (e.g., a spoonful of coconut oil on its own is less enjoyable than curry made with meats/poultry cooked with coconut oil or coffee laced with coconut oil). At the practical level, cook your own meals as much as possible and minimize overindulging processed foods.) Cooking one’s own meals allows one to experiment and thus allows one to zero in on which food combinations are more enjoyable.

    My quick list of how to eat more fats:

    1. Coffee: add some coconut oil or coconut milk.

    2. Mackerel: oil the frying pan then cook a piece of mackerel until it is fully cooked. If it is cooked well enough, you can even eat most of its bones as the bones become crunchy.

    3. Salmon: if you like sashimi (sliced raw fish, ubiquitous in Japanese cuisine), then eat it raw.

    4. Eggs: add salsa into a bowl, followed by tossing in cooked or raw eggs. Mix them together. If you want to make it hotter and spicier, generously sprinkle Tabasco sauce or something similar. If you want to make it creamier, toss in some full-fat sour cream or yoghurt.

  29. What are some healthy fats?

  30. Wellness mama have you been able to maintain a medically healthy weight using these health tips you write about?

  31. i understand a lot what you said about grains bieng unhealthy can you elborate about white potatoes is it because it is a starch like wheat and barley rsvp

    • yes, it’s because it’s starchy, my family and me eat it in moderation

  32. What a great article! I recently lost 20 pounds but it all stopped, no matter how much I walked on my treadmill or ate nothing more came off, I was told to increase my fats (good fats) I was wondering what kind of oil to take daily is best for loosing weight. Thanks!

    • Coconut oil is great for energy and is not stored in the body as fat.

  33. Cooking with Olive Oil…

    1. Use ordinary olive oil for cooking

    2. Use extra-virgin olive oil for non-heated foods like salad dressing

    Regular olive oil is more heat-stable. Extra-Virgin olive oil is fragile.

  34. I’ve read through most of this article, and also through other articles… I’m just curious to know if coconut oil actually works as a fat loss tool? Has anyone tried?

  35. Avocados are actually 67% monounsaturated fat and usually categorized in that section of fats. All the research show that avocados have only approximately 15% saturated fat. Perhaps you should update your article. And if you do your research, they are considered a very good heart healthy fat as you seem to mention in your article under the subtitle “saturated fat.”

  36. Yes, low fat is healthy if you wish to enjoy having Alzheimer’s. And you wish to help the big food cartel maximize its profits by adding water to you mayo, yogurt, etc. and selling the fats separately. I have always eaten all the fat (any and all kinds) I can get, along with eggs (with yolks) and half to one whole loaf of bread daily, preferably white. (Because it’s convenient for one who is single and hates to cook.) I am 80 and seem OK (so far) so I have never bought into the world of endless passing food fads.

  37. Whilst the current consensus is that LCHF is the way to go, i am concerned that many are veering too far in the opposite direction. Everything seems to have to be extreme these days. Yes, some carbs are bad, but not all are. Yes some fats are bad, but not all are.

    Like many others I jumped on the LCHF bandwagon 8 years ago, but unlike others, I not only lost no weight, but I actually gained over 30lbs on top of my already extremely ample frame. After being contantly told I ‘obviously wasn’t doing it right’ and fiddling about with macros, I am finally coming around to the concept that this exceedingly insulin resistant obese body of mine needs to be both low carb AND low fat.

    Low carb in order to keep my insulin requirements low, and low fat to force my body to burn its own fat. I know eating lean protein can trigger ‘rabbit starvation’, but I may just need to do that for a while in order to shift the weight. Other than that, the only other way I can lose weight is through water-fasting.

    This is only my third complete day of moderate protein plus green salad (x 2 meals) LCLF but I have lost 3lbs.

    Time will tell…..

    • Ali,
      Have you heard of Dr. McDougall? He’s had great success helping others with these issues.

  38. Hi, I haven’t done a ton of research on this issue, but I did find an article about Whole Foods pulling their krill oil supplements because they were concerned about environmental sustainability. Many sea creatures, including whales, depend on krill for their diets. There are some krill oil companies with sustainable practices in place, but I don’t know how many. Here’s the article:

    Just be sure to do your research before you start using anything – even if it’s good for you, it may not be for the rest of the creatures on our earth. With growing human populations, it’s hard not to take and take from our earth but we have to protect it. Again, I’m still not totally sure about the krill oil issue, but I thought it brought up an important point.