Do you feel guilty every time you eat fatty foods?
Does that extra cheese or chicken affect your perfect low-fat diet and you fear weight gain?
Breaking the Myth
Let’s break it. Eating fat does not make you fat. But this is something that never stops being a myth. Because the first thing we think when we see fat-rich food is that it will surely make us fat.
But more and more research has proven that this theory is wrong, and fat is in fact necessary for our diet.
Studies compared people on low-fat, high-carb diets with people on low-carb, high-fat diet. The people who stopped the intake of fatty foods did not lose their weight or gain any health benefits.
In fact, research has found that the real villain in increasing body fat is carbohydrates and added sugar rather than fat.
To understand this concept in a better way, let us first see how our fat and carbohydrates break down in our body.
Carbohydrate vs Fat
When you eat carbohydrates, then the breakdown of it starts in our mouth itself. The carbohydrate breaks down into sugar by the enzymes in our saliva. Our body detects an excess of sugar in our body due to this, further triggering insulin in our body. The release of insulin, tells our body to store the available energy in the form of fat tissues.
Thus, carbohydrate has an effect on increasing the fat tissues in our body.
However fat goes through a different story in our body. The complete breakdown of fat neither takes place in our mouth, nor in our stomachs. It happens in our small intestine. And unlike carb, it does not cause a massive increase in the insulin level in our body.
Thus, decreasing fat accumulation.
Does Low-fat Diet Really Make a Difference?
These days the low-fat diet has become a new trend. Everyone who wants to lose weight is cutting on fat, without thinking of the negative outcomes.
For instance, how many of us have replaced our whole milk with skim milk. We think that we are making a healthy replacement.
If so, then the next study might be disappointing to hear.
A 3-week study of around 18 healthy adults shows that there isn’t much difference between the two. And besides, the intake of whole milk can in fact leads to fewer cases of diabetes and can also increase good cholesterol. 
A large analysis published in August in the journal The Lancet compares more than 135,000 people on low-fat and low-carb diets across 18 countries. The researchers say that low-fat diets were more likely to be linked with death from all causes. It also says that there was a higher likelihood of heart attacks and heart disease as well.
So, it turns out that we are making a huge mistake by cutting down all the fat in our body.
Our body requires fat. It has some major functions in our body, including absorption of vitamins and minerals, the building of cell membranes, and is even required for blood clotting. Thus, the intake of fat is very necessary.
The Good and Bad Fat
Everything has a good side and a bad side. Thus some kinds of fat are better than others.
For instance, unsaturated fats are healthier than trans fats or saturated ones. Unsaturated fat that includes nuts, olive oil, avocados, fishes, etc which make your diet healthier are very useful to our body.
On the other hand, trans fat is the most dangerous one that is present in the junk foods that we consume. It not only raises bad LDL cholesterol but also lowers good HDL levels. Artificial trans fats can also create inflammation, which is linked to heart disease, stroke, and other chronic conditions and contributes to insulin resistance, which increases your risk of developing Type 2 diabetes.
While not as harmful as trans fat, saturated fat can raise bad LDL cholesterol and too much can negatively impact heart health, so it’s best consumed in moderation.
So, we can conclude by saying that eating healthy fat and avoiding unhealthy carbohydrates can be the perfect combination for the weight loss diet that you are aiming for.
Choose healthy, even fats!!!