To lose fat, you must stay away from fat! This notion has misled too many people.

Dietary fat has been demonized for years, but you don't need to shy away from it. Make good use of it! Start here and learn how to burn fat with fat.

For years, even decades, we've been taught the lie that the best way to control calories and lose weight is to reduce fat in your diet. Since fat has more calories per gram than protein or carbs, it only makes sense to reduce fat intake, right?

Although false, this low-fat, or even fat-free concept was once positively embraced by the bodybuilding crowd. The success of bodybuilders on these diets may be due to the fact that they are more engaged in gym training than the average person, and many people do not properly arrange their diets, thinking that eating so-called cheat meals at will and adding high volume and heavy weight training is enough. None of these are the best options.

Despite the success of past dietary approaches to restrict fat intake, the fact that reducing fat intake does not equal fat loss. A little bit of fat can even help you lose weight more successfully!

When you pay attention to the percentages of macronutrients in your diet, everything needs to add up to 100%. Eating more of one macronutrient means reducing your intake of the other. Whether your goal is to lose weight, build muscle, or improve athletic performance, you should first meet your protein needs and then adjust your fat and carbohydrate intake accordingly.

Eating more fat means eating less carbs, and vice versa. From a fat loss perspective, replacing carbohydrates by increasing fat in the diet sets the stage for an optimal fat loss environment. Insulin, which the body releases in proportion to the amount of carbohydrates you eat, is the main "gatekeeper" of nutrient allocation, telling you which nutrients can be allocated where. Lowering overall insulin levels is achieved by reducing carbohydrates to make it easier for your body to access fat stores for energy, while also allowing fat to enter and fuel your muscles.

From a biochemical standpoint, a low-fat diet doesn't make sense. They don't make your body burn fat efficiently. Instead, they speed up the enzymatic machinery in your body, allowing it to burn carbohydrates efficiently.

A low-fat diet also negatively affects adipokines that influence fat loss. Adipokines are hormones released by fat cells. Adiponectin is one such hormone, a real fat-burning hormone that boosts metabolism, speeds up fat breakdown, and suppresses appetite. A low-fat diet reduces adiponectin levels.

The hormonal and metabolic benefits of eating more fat are enormous, but one of the best may be the satiety that fat brings. There's nothing worse than eating low-calorie foods that keep you hungry all the time. This is a big problem in a traditional diet, which rejects you high-fat foods like nuts, fatty fish, cheese, and avocados.

Eating full fat will make you feel full. When the fat you eat hits the small intestine, it triggers a series of signals, including the release of several hormones. These hormones play an important role in regulating appetite and satiety, and they make you feel full and satisfied. The more content you are, the less likely you are to sneak in a snack or another in between meals.

It's true, fat is good for you. That said, fat is not a calorie-free food. exactly the opposite. Despite this fairly obvious fact, many people have embraced the reckless indulgence of adding large amounts of fat to their diets. While eating more fat, which is about 30-35% of your total calories, can be beneficial if you're on a low-carb diet, eating more can sometimes be beneficial, but these calories can add up quickly, so be careful .

Even if you don't count your calorie and nutrient intake, it's good to have some measure of control. We recommend that you always measure fats and oils before using them. Using olive oil as a salad dressing will quickly increase from two small to two tablespoons, and one tablespoon of peanut butter is actually three servings. Fats are delicious and easy to overdose, so even if you're trying to get more fat in your diet, make sure you're trying to achieve a relatively accurate (calculated) diet of nutrients.