Do you follow the SAD diet? Chances are that you unwittingly do.
Some people believe that eating fat makes you fat…and maybe you’re one of them?
There are also others who prescribe to a Calories in Calories Out (CICO) model.
If you’re in the latter category, this predicates that you actually believe the same.
What do I mean by this?
If you believe that keeping your weight in check is all about CICO, then you will try to keep your Calories lower.
Fat has a Caloric value (9 Calories per gram) that is more than double that of carbs and protein (both 4 Cals per gram),
For this reason, foods rich in fat are more likely to be avoided because they eat into a Calorie target more.
For most, the easiest way to seemingly keep within a daily Calorie target is to keep their fat low…too low in fact.
To the point of their own detriment, many people consume too little dietary fat.
Fat is an essential nutrient that is responsible for many vital roles in your body. These include nutrient absorption, immunity, and cell and hormone function to name a few.
Fat is also a far more satiating energy source than carbohydrate.
….and is less likely to be converted into body fat!
However, these facts usually get swept under the rug by the food industry.
The simplistic CICO approach is something that the food industry constantly advances.
…to promote cheaper forms of food that are addictive and easier to sell of course.
It advocates the false idea that the sole impact different foods have on our health is due to their varying Calorie content.
…rather than the quality of the food itself and the effects this has on the human body as a whole.
As a result, most people consume way too many carbohydrates.
But can you really blame them?
Most are just following the Standard American Dietary (SAD) guidelines.
These guidelines were introduced in 1977 and were not based on evidence.
Rather, they were based on agricultural, economic, and political lobbying.
The occurrence of obesity and other lifestyle diseases has skyrocketed since the SAD guidelines were introduced. (SAD indeed)
What’s wrong with these guidelines?
They advocate for 45-65% of daily intake to come from carbs each day!
Following these guidelines, the average person would ingest between 225g-325g of carbs whilst consuming a standard 2000 Calorie diet.
In Caloric terms, that’s 900-1300 Cals of energy from Carbs each and every day!
That’s a large intake of a non-essential nutrient for the average person.
When glycogen stores are full in the muscles (~500g) and the liver (~100g), it leaves ingested carbohydrates with one of two options;
- Be used for immediate energy, or
- Be stored as body fat
(hint: the latter usually occurs)
And what about “slow release” vs “fast release” carbs?
Regardless, ALL carbs are converted into sugar in the blood stream.
Now, if you’re thinking that exercise will save you, think again.
Even doing a VERY intense 45min HIIT workout each day would not do much.
For an average sized person, this would only oxidise between 400-600 Calories worth of energy.
Yes, this diet truly is SAD.
On the flipside, unlike carbohydrates, fat plays many essential roles in your body.
Here are some things to know about fat:
- Fat is essential for cell and hormone function
- It’s a far more satiating source of energy and helps to better regulate hunger and appetite.
- Unlike carbs, fat is less likely to be converted into body fat.
So what’s the take home?
Well, I’ve summarised all this in my short 60 second video which you can find by clicking >>HERE
Essentially, if you want to lose fat, don’t avoid it.
And if you really want to lose fat, stop pouring sugar down your throat!
That might come as a SAD fact to you, but I don’t care.
I’m here to tell you the truth about getting leaner and healthier.
…rather than affirm any sugar addictions 🙂
P.S. If you want to learn more about the role of fat in making you leaner, then I encourage you to check out The Lean Body Program by clicking >>HERE. There is currently a trial period but I’m unsure of how long I can keep this up.