To lose fat you need to eat fat.
If you eliminate fat from your diet, you simply don’t have the fuel to burn calories.
The body requires energy to keep its metabolism properly functioning cutting calories will just slow down your metabolism. Add in low fat foods to your dietary intake, (many filled with sugar) will simply mean your burning sugar and not fat – so you stay stuck on a plateau.
Lower-fat diets can also have negative impacts on adipokines which impact fat loss. Adipokines are hormones released specifically from your fat cells.
One such hormone, adiponectin, is a fat-burning hormone that works to enhance your metabolism and increase the rate in which fats are broken down, curbing your appetite. Lower-fat diets lead to lower levels of adiponectin.
Fat leaves you feeling full. When you eat fat it hits your small intestine, releases hormones such as CCK and PYY. These two hormones play a major role in appetite regulation and satiety; they leave you feeling full and satisfied. The more satiated you are, the less likely that you’re going to sneak in snacks between meals or pile on a second helping.
Another reason you need to eat fat to lose fat is because fat slows down the digestion of food. When we eat carbohydrates, they are broken down into glucose and sent into the bloodstream. When this happens, insulin comes in and shuttles that glucose to muscle tissues (or fat if glycogen stores are full). If too much glucose is in the bloodstream at one time, insulin is released in greater amounts – preventing the release of fatty acids.
Insulin increases the storage of fat in fat cells and prevents fat cells from releasing fat for energy.
Fat cannot be released when insulin levels are high.
How does fat help? It slows down the digestion of your meal, and causes a nice steady release of glucose into the bloodstream. insulin levels thus stay muted, and fat can be mobilized. By adding some fat to your meal, you slow down the breakdown of carbohydrates, and increase your fat burning potential.
Fat is energy. Your body does not want to give up this valuable fuel source. But, Fat is not a calorie-free food so don’t over-do it and complement your diet with an exercise, ideally HIIT workout plan.
The downside? Fat has 9 calories per gram, and is a dense source of energy for your body. Great for your body, but bad for you when you want to get rid of it.
By severely limiting your fat intake, you risk signaling to your body, that there is a famine or lack of available energy in the near future. By adding fat, you signal that it is OK to shed some of the energy reserves it currently holds.