Are you able to reduce fats acquire by maintaining your dietary fats consumption very low and primarily consuming protein and carbs?
This concept has been kicking round for many years, largely due to a misunderstanding about how the physique processes totally different macronutrients. And though it’s a pleasant principle, it doesn’t pan out as properly in apply because it does on paper.
Protein and carbs are hardly ever transformed straight into physique fats. Fats is chemically similar to physique fats, nevertheless, which is why research present that your physique prefers to retailer dietary fats as physique fats and burn carbs and protein for power.
This has led some folks to consider you’ll be able to “hack” your metabolism by consuming little or no dietary fats and gorging on protein and carbs as an alternative. This manner, they declare, you’ll be able to keep lean consuming much more energy (and carbs, significantly) than with a balanced food regimen.
Sadly, this scheme doesn’t work. Overeating carbohydrate causes fats acquire, simply not in the identical manner as overeating fats. Whereas dietary fats is well transformed into physique fats, carbs should endure an energy-intensive course of generally known as de novo lipogenesis (DNL).
Analysis reveals that DNL hardly ever happens below regular dietary situations—carbohydrate consumption needs to be sky excessive (700-to-900+ grams per day for a number of days) for DNL to end in important fats acquire.
And even then, about 15-to-25% of the power in carbohydrate is misplaced throughout the means of changing it into fats, so 100 energy’ price of carbs may solely flip into 75 or 85 energy’ price of physique fats.
Overeating carbs can enhance physique fats ranges in one other manner, although.
As your physique burns extra carbs for power, it burns proportionally much less of the fats you eat, and thus extra dietary fats is saved as physique fats. In different phrases, the extra carbs you eat, the extra fats you’ll retailer and the much less you burn all through the day.
That is why most research present that individuals acquire comparable quantities of physique fats after overeating carbs or fats.
And what about protein?
Whereas extra protein isn’t transformed straight into physique fats, it might enhance the storage of dietary fats (similar to carbs).
Scientific References +
- Acheson, Okay J, et al. “Glycogen Storage Capability and de Novo Lipogenesis throughout Large Carbohydrate Overfeeding in Man.” The American Journal of Medical Vitamin, vol. 48, no. 2, 1 Aug. 1988, pp. 240–247, https://doi.org/10.1093/ajcn/48.2.240.
- Horton, T J, et al. “Fats and Carbohydrate Overfeeding in People: Totally different Results on Vitality Storage.” The American Journal of Medical Vitamin, vol. 62, no. 1, 1 July 1995, pp. 19–29, https://doi.org/10.1093/ajcn/62.1.19.
- LEAF, ALEX, and JOSE ANTONIO. “The Results of Overfeeding on Physique Composition: The Position of Macronutrient Composition – a Narrative Overview.” Worldwide Journal of Train Science, vol. 10, no. 8, Dec. 2017, p. 1275, pmc.ncbi.nlm.nih.gov/articles/PMC5786199/.
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