For decades, dietary fat was often seen negatively, leading many to follow low-fat diets. However, those who increase their fat intake frequently report feeling better, noting more consistent energy, clearer thinking, and better control over their appetite. The scientific basis for these improvements lies in how the body processes nutrients and the kinds of fats consumed.
The Metabolic Shift: From Glucose to Ketones
Typically, the body uses glucose from carbohydrates as its main energy source. This can result in energy fluctuations throughout the day, like blood sugar spikes and drops, which may cause fatigue and difficulty concentrating. When carbohydrate intake is significantly reduced and fat intake is increased, the body transitions into a state called ketosis.
In ketosis, the liver converts fat into ketones, which the brain can use as a more reliable and steady energy source than glucose. This consistent fuel supply is often linked to better mental focus, sharper memory, and less 'brain fog'. This metabolic change helps explain why some individuals feel more alert and productive when consuming more fat.
The Power of Stable Blood Sugar
A high-fat diet also helps maintain steady blood glucose levels, contributing to improved well-being:
- Slowed Digestion: Fat, along with protein and fiber, slows digestion. This means carbohydrates are absorbed more gradually, preventing the quick rise and fall in blood sugar that typically occurs after meals high in carbs.
- Reduced Insulin Response: Unlike carbohydrates, fat does not cause a significant release of insulin. By minimizing insulin surges, a high-fat diet supports more stable blood sugar, which is particularly helpful for those with insulin sensitivity.
This stability in energy and mood is a key reason many report feeling better on a high-fat diet, avoiding the energy dips often experienced with carbohydrate-heavy eating.
Increased Satiety and Hunger Regulation
Fat is more energy-dense than carbohydrates and protein, providing 9 calories per gram. Its slower digestion contributes to feeling full for longer. This prolonged sense of satiety helps manage appetite, potentially reducing the urge to snack and aiding in weight management.
Consuming fat also stimulates the release of cholecystokinin (CCK), a hormone that enhances feelings of fullness and slows stomach emptying. This leads to better control over hunger and a more comfortable feeling of being satisfied after eating.
Reduced Inflammation
Chronic inflammation is associated with various health issues. The quality of fat in the diet is crucial here. Replacing unhealthy saturated and trans fats with healthy unsaturated fats can decrease inflammation.
- Omega-3 Fatty Acids: Found in fish and certain seeds, these fats have strong anti-inflammatory properties.
- Monounsaturated Fats: Present in olive oil and avocados, these fats can also help reduce inflammation.
In contrast, high consumption of saturated and trans fats can increase inflammation, highlighting the importance of choosing healthy fat sources. A high-fat diet can help lower systemic inflammation and contribute to a feeling of improved health.
High-Fat vs. High-Carb Energy Dynamics
A high-fat diet utilizing healthy fats offers a sustained energy source via ketones, leading to stable blood sugar, improved mental clarity, and higher satiety compared to high-carbohydrate diets prone to energy spikes and crashes. Healthy fats can also reduce inflammation. {Link: Vinmec https://www.vinmec.com/eng/blog/7-effects-of-fatty-foods-on-your-body-en}
How to Adopt a Healthy High-Fat Approach
When adopting a high-fat diet, focus on nutritious, whole food sources, selecting healthy fats rather than unhealthy ones. Healthy choices include avocados, nuts and seeds, olive oil, fatty fish, and whole eggs. Limit unhealthy fats found in processed snack foods, fried foods, high-fat processed meats, and excessive saturated fats.
Risks and Considerations
A high-fat diet can be beneficial but requires careful management. Excessive calorie intake, even from healthy fats, can cause weight gain. High consumption of saturated and trans fats is linked to heart disease and high LDL cholesterol. The type of fat is critical. Newcomers may experience the temporary 'keto flu'; staying hydrated and managing electrolytes helps during this phase. Consult a healthcare provider before significant dietary changes, especially with existing conditions or medications. While healthy fats are good, the ideal approach is individual. Additional nutrition information is available from the {Link: American Heart Association https://www.heart.org/en/healthy-living/healthy-eating}.
Conclusion
The improved feeling on a high-fat diet stems from metabolic changes like burning fats for energy via ketones, stabilizing blood sugar, and increasing satiety, which can enhance mental clarity and energy. Healthy fats' anti-inflammatory benefits also contribute to better overall health. Success depends on choosing high-quality fats from whole foods and being aware of the risks of unhealthy fats. Tailoring nutrition to individual needs is essential.
