The conventional advice was to eat low-fat; the low fat diet was very common because it was claimed that if you eat fat you will be fat.
A meta-analysis of 21 prospective studies published in the American Journal of Clinical Nutrition showed that there was no significant evidence for concluding that saturated fats was linked with the risk of cardiovascular disease. To lose weight effectively, the current position has always been to count your calories; to eat less and exercise more. From a caloric viewpoint, this made sense because in terms of calories, fat has nine calories per gram, as opposed to carbohydrates and protein which have four calories per gram each. This theory does not work because all calories are not created equal and fat loss is more than just counting calories, your hormones have a role to play.
A study published in the New England Journal of Medicine compared weight loss in two groups of people – the first group were on a high-fat, high-protein and low-carbohydrate diet while the other group were on a low-calorie, low-fat, high-carbohydrate diet. There was more weight loss in the low-carbohydrate, high-fat and high-protein group and they had better improvement in their HDL and blood triglycerides, showing that you can eat fat to lose fat.
A study published in the OpenHeart Journal found that a diet low in saturated fat does not reduce heart disease or help you live longer and refined carbohydrates and not fats are behind the rise in obesity. Another study published in the Scandinavian Journal of Primary Health Care found that a low intake of diary fat (no butter, low fat milk, no cream) was linked to a higher risk of developing central obesity (belly fat) compared to a high intake of dairy fat (butter, high fat milk, whipping cream) which was linked to a lower risk of central obesity (belly fat). Being fat is what makes you eat more and exercise less because your fat cells get hungry and make you overeat but as the aforementioned studies show, you can actually eat fat to lose fat.
Anne Anyia is a UK based BANT and CNHC qualified and registered Nutritional Therapist and Consultant with a focus on weight loss, weight management, digestive health.
New research claims that official guidelines warning us against eating saturated fat were not backed up by scientific evidence. Today, research published in the journal Open Heart claims that official guidelines warning us against eating saturated fat should not have been introduced because they were not backed up by scientific evidence. The idea that fat makes us fat comes from one simple fact – that a gram of fat contains nine calories, compared to the four grams in carbohydrates and protein.
First, eating a high-fat, low-carb diet (as The High Fat Diet is) impacts on the hormone insulin. Well for the ten days you spend on the High Fat Blitz you have to give up all carbs, alcohol, fruit and other vegetables. Many people have said ‘oh, so it’s Atkins then’ – no, while the premise between The High Fat Diet and Atikins is similar, this plan controls your protein portions more carefully which Zana feels gives a faster result. Healthista’s Bodyologist Helen Foster blogs daily on all things health, fitness and diet related. The materials on our site are presented for general information purposes only and are not intended to amount to advice on which reliance should be placed. Fat is one of those essential macronutrients.  More specifically, we are talking about essential fatty acids (EFAs). Omega-3 and omega-6 are the two essential fatty acids we must ingest because the body cannot synthesize them. Another reason you need to eat fat to lose fat is because fat slows down the digestion of food. If you limit your fat intake, you’re limiting your ability to transport and absorb these fat soluble vitamins. Since testosterone is a major muscle building hormone, and having extra muscle boosts your metabolism, it doesn’t take much to make an argument to eat sufficient amounts of fat in your diet. Now that you know you how important healthy fats are for fat loss, don’t be one of those people who takes everything to the extreme.

I just started using Chia seeds to add some extra healthy fats in my diet and I am also taking Omega 3 supplements. This is a very important point as I know many people that have cut their fat intake so much and then become really frustrated with the lack of results. I’ve heard a lot of great benefits from coconut oil, but noticed when I bought it its 12 g saturated fat which kinda scared me to try it as I have no clue how much to use daily or what to use it with. Hi Shelly, coconut oil is a little different than most saturated fats, as it is comprised of medium-chain triglycerides (MCTs). Siri-Tarino P W, Sun Q, Hu F B, Krauss R M (2010) Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease.
Foster G D, Wyatt H R, Hill J O, McGuckin B G, Brill C, Mohammed B S, Szapary P O, Rader D J, Edman J S, Klein S (2003) A Randomized Trial of a Low-Carbohydrate Diet for Obesity.
DiNicolantonio J J (2014) The cardiometabolic consequences of replacing saturated fats with carbohydrates or omega-6 polyunsaturated fats: Do the dietary guidelines have it wrong? I am going to go a step further and explain to you how a high fat diet can help you lose weight and keep it off.
However, we’re rapidly learning that it’s not just calories that count when it comes to losing weight.
This controls fat storage and triggers hunger pangs and sugar cravings that make you crave more food. When you take carbohydrates out of the diet you also take away the body’s normal source of fuel – glucose. This surprises some people who think ‘high fat’ means it’s an all-out chips and chocolate party – if only life were that fantastic! Instead of trying to burn endless cardio calories you do a high intensity burst of strength training for just 12 minutes. But, to be honest, I can live with that as I’m finally off that damn diet rollercoaster where my mood each day was determined by what the scales said. When your body doesn’t get in enough of the nutrients it needs, it will send out hunger signals to tell you to eat until it does get them. While not directly responsible for fat loss, fat soluble vitamins work in harmony with other vitamins and nutrients to produce hormones and keep the nervous system functioning optimally – which are responsible for fat loss. Truth is the body does need fat as well…just not as much as a lot of us have become accustomed to. A lot of people think that cutting out fat will be the biggest step they make in diet and weight loss plans. Many people don’t even realize that fat is essential and that you have to ingest it from dietary sources. She is passionate about health and well-being and advising people on what to eat and how to eat for optimal health. It’s what happens when the food actually enters your system – and this is where high fat eating acts a bit differently from diets of the past.
Stabilise insulin, as you do on the plan and you lose weight quite quickly –but you also stop hunger pangs.
Do that and it has to get energy from somewhere else and it’s solution is burning fat from your fat stores. Instead, you focus your meals around carefully planned ratios of proteins like meat, fish, cheese or eggs and fat from added avocado, walnuts, Macadamia nuts, cream cheese, cream and butter. If the price is swapping rice with my chilli for mushrooms once a week I can live with that.

If you have health problems you should consult a doctor or other qualified health professional. Essential fatty acids cannot be manufactured by the body, so they need to be consumed through your diet. When we eat carbohydrates, they are broken down into glucose and sent into the bloodstream.
It slows down the digestion of your meal, and causes a nice steady release of glucose into the bloodstream. His particular take on fat intake is a bit more extreme than yours (he consumes 70% of calories from fat), but he does agree that one should not exceed daily caloric needs while doing this. 70% of calories from fat is a lot, and he probably recommends little to no carbohydrates with that percentage.
I also do not eat nuts very often as they are a trigger food for me and find that I cannot stop with one handful.
If they don’t have an open mind, your words will never resonate with them unfortunately.
The interesting thing here though is that if you’re eating high levels of fat it burns this fat at a faster rate than should theoretically be possible.
When this happens, insulin comes in and shuttles that glucose to muscle tissues (or fat if glycogen stores are full). They are important for maintaining the structure of our cells, and for boosting our immune system. By showing your body that it is getting a consistent source of external fat from your diet, it will be more willing to let go of the fat it is currently holding (calories in = calories out still holds true of course). By not severely limiting your fat intake, you signal to your body that there is no famine or lack of available energy in the near future, and that it is OK to shed some of the energy reserves it currently holds. While I don’t necessarily see issues with fat intake that high, you still need carbohydrates if you plan on doing any kind of high intensity exercise.
I have tried upping my intake of fat to the 70% level and it was quite hard to get that much fat, plus I got a bunch of pimples. The portions might look smaller than you’re used to but after a day you suddenly realise that the grumbly tummy feeling you normally get when you’re trying to lose weight just vanishes. Essential fatty acids might be the only essential fats, but saturated, monounsaturated, and polyunsaturated fats play a large role in the body too. If too much glucose is in the bloodstream at one time, insulin is released in greater amounts – preventing the release of fatty acids.
By adding some fat to your meal, you slow down the breakdown of carbohydrates, and increase your fat burning potential. I wouldn’t go so far as to just supplement with it, unless you are in dire need of extra calories. Saturated and monounsaturated fats are the two that have been shown to increase testosterone levels.
Zana says an average weight loss is 6-8lb, but we’re getting tweets from people who’ve lost as much as a stone.

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