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Fat loss diet plan

Which fats can I eat while losing weight?

This common question always reminds me of an anecdote about a guy who enters the Sports Store and says:

– Good morning, half a ball please.
– We do not have half-balls.
– Because, you see, I like my old ball, but only half. I would like to buy the other half!
– We DO NOT have half-balls!

They do not, because there are no half-balls. The ball is a ball, and it means that there is neither a beginning nor an end. And if so, there is no way to find any half.

And here are two of the most popular dietetic HALF-BALLS:

I would like to eat as I eat,
but look different than I look.

These two halves can not be glued together: Your silhouette is a showcase of your eating habits. 

The question of “which fats can I eat” is very common among people who use Western diet and want to get rid of excess pounds – which appeared (!) just because of the Western diet. However, they do not want to change their diet; they just want to change its effects.

If someone would ask us: “How to survive drinking poison?” – we would probably ask immediately: “Why-the-heck do you intend to drink poison?!” And some of us would form a full clue: “If you want to survive – just do not drink poison, idiot!”

But (!) when someone asks us: “How to lose weight eating fat?” – we immediately start calculating or looking for clever diet tricks. Instead – we should ask as before: “Why-the-heck do you intend to eat fat?”

It is best not to eat fat. Then your overweight problem will disappear.
Without being on ANY diet. Just change your eating habits and become Whole Food Plant Based (WHPB) nutrition admirer.

So, ultimately, the most perfect FAT LOSS DIET PLAN is: DO NOT EAT FAT.

I got a bit off the topic, and yet I was to talk about the basics of fat metabolism and how it affects our weight. So:

Fat loss basics

If we are considering the ideal organism (without underweight or overweight), then the adipose tissue should form:

  • 1/5 of body weight – in women
  • 1/10 of body weight – in men

Weight gain (with correction for age, sex and height) to 15% above the appropriate weight is simply overweight, but if it exceeds 15% – we call it OBESITY.

In the body, at least five classes of lipids can be distinguished, of which only two will be important to us: Free Fatty Acids (FFA) and TriGlycerides (TG).

free fatty acids and triglycerides relation

The relationship between FFA and TG is as follows: free fatty acids (FFA), which are the proper energy of blood, are stored in adipose tissue in the form of triglycerides (TG). These TG can be liquefied again to FFA, which will appear in blood.

The diagram below shows schematically three chains of FFA and one molecule of TG. Its central part comes from glucose. This means that TG will be formed only when, in addition to FFA, we also supply glucose to fat tissue. Otherwise fat will not arise. *

3 chains of FFA, half glucose and 1 molecule of TG

*) Analyzing the above revelation, one could come to the conclusion that eating fat alone – we will not become obese. Anyway, there are some fat diets in the world (for example “Polish sausage diet”) that – maybe / somehow / perchance – work.

Does it make any sense? Is it really true that if I do not provide my body with carbohydrates I will lose weight – by eating fatty meat?

Well, yes and no…
If someone loses weight while being on a “Polish sausage diet”, it is because – in total – he provides the body with less calories, and not because he lacks glucose (and insulin) in the blood.

*) Excess of sausage amino acids: 1) are a substrate for the production of glucose by the liver, and 2) stimulate the pancreas to secrete insulin

So the case with the Polish sausage diet is analogous to other high-prot / low-carb diets: They all work, but we MUST NOT use them because they cause many injuries, also irreversible. (More about this when discussing “protein”).

Fat retardation

Another important thing is something that – for unknown reasons – is overlooked in most studies dealing with the basics of nutrition. The surprise is related to the mechanism of lipid absorption.

The fact that lipids do not dissolve in water makes the process of their absorption quite complicated and thus… very slow (!). Without delving into details, the process includes [do not even try to remember it!]:

emulsification of fats
their further fragmentation (thanks to the bile)
subjecting them to pancreatic digestive enzymes (TG hydrolysis)
the creation of the so-called “micellar solution”
 absorption of intestinal mucosa through the cells
re-esterification to TG
inclusion of a specific protein (which generates the so-called chylomicrons)
 passage of chylomicrons to the lymphatic system
 transport via lymphatic vessels to the subclavian vein and
release into the blood

And now note (!):
All this carousel causes the fat contained in the food to appear in the blood only a few hours after a meal.
fat absorption time - in hours after meal

Let’s try to put it on the glycemic curve of the meal that we already know. Theoretically, the absorption scheme should look like this:

glycemic curve + fat absorption time - expected

Meanwhile, it looks like this:

glycemic curve + fat absorption time - real

The maximum concentration of absorbed glucose is still 30-40 minutes after a meal, but this time the blood glucose is lower and after 2 hours it does not drop to the normal level. This is because we ate a mixed meal (carbohydrate + fat + protein), in which case glucose absorption is hindered and slowed down due to the mixing of nutrients and longer retention in the stomach. (For these reasons, people with diabetes for mixed meals use long-acting insulin preparations.)

Compare the glycemia after a mixed meal with the standard glycemic curve.

Comparison of glycaemia after a meal with a standard glycemic curve

The proteins and fats contained in the meal hinder and slow the absorption of glucose. A mixed meal is therefore always more low glycemic than purely carbohydrate.

Fat from a meal begins to appear in the blood after 2-3 hours, and therefore only partially accompanies glucose, which we ate in the same meal.

breakfast dinner supper - fat retardation

The fat that we ate for breakfast will start appearing in the blood just before dinner (and it will be released into the blood for quite a long time, as the transport via the lymphatic vessels is slow). Therefore:

breakfast fat – coexists in the blood with dinner glucose
dinner fat – with supper glucose
supper fat – with night glucose

For building adipose tissue you need insulin + glucose + FFA. However, it doesn’t really matter which insulin (from which meal) combines which FFA with which glucose.

The energy management of our body is structured in such a way that:

  1. There is always an excess of FFA (free fatty acids) in the blood. Therefore, the glucose that penetrates into adipose tissue will always have enough substrate for the production of TG.
  2. Fat circulates in the blood in the form of chylomicrons or lipoproteins (produced by the liver), and DOES NOT DISAPPEAR (!) after swallowing “the digestive aid pill” – as shown by some TV commercials. It circulates until it is incorporated into your fatty tissue (thanks to any glucose jump) – because there is simply no other option.

So if you eat fat – you gain it for good and for bad
(doesn’t it sound like song lyrics?)

What does all this mean for you?

First of all:
Knowing what you already know – you will not be fooled by all these Hokus-Pokus DO-NOT-COMBINE miracle diets*, the essence of which is not putting various foods on the same plate.

*) For example, Michel Montignac prohibits the combination of high glycemic index carbohydrates with fat products on one plate. He explains this restriction in that the glycemic jump caused by carbohydrates with high GI would build up all the fat from the meal into our hips. Apparently Montignac did not know that carbohydrates and fat from the same plate would not appear in the blood together.

Did any of the creators of the “DO-NOT-COMBINE-DIET” mention fat retardation? If not – you can be sure that everything he says is pure Hokus-Pokus.

And secondly:
If you eat fat, put it in your mouth and swallow – from this moment there is NO WAY that it DOES NOT HIT your adipose tissue.

Regardless of what your dietitian says, what your doctor says and what your personal fitness trainer says – fat will always manage. Regardless of whether it will take 5 hours, a day or a whole week – fat always wins. It will circulate in your veins, waiting for insulin and – eventually – it will turn into TG and increase your weight.

You can only win this game in one way:

So, answering the question “What fats can I eat while losing weight?” – I suggest: DO NOT EAT ANY. And: DO NOT BE ON ANY DIET. Just fall in love with Whole Food Plant Based cuisine 🙂
Have you ever seen a fat vegan?

Ryh - cofounderIf you want to help us running this HEALTH BLOG – just visit our vegan store. Maybe you’ll like one of our bags, or maybe you’ll just recommend it to someone who loves VEGAN ART-BOHO style.


/Ryh Dziewulski/


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