Top 7 Most Common Reactions to Your High-Fat Diet (and How To Respond)
Mark’s Daily Apple
by Mark Sisson: Dear
Mark: Swimming Pool Chemicals, Washing Veggies, and Carb Blockers
A couple weeks
back, I wrote about the top
8 most common reactions you get when people hear you don't eat grains,
and I offered up some concise responses to those reactions. It was
well received, so I thought I'd do the same thing for "your high-fat
diet." If you thought having to explain your grain-free diet was
tough, explaining a high-fat diet – in particular, a high-animal
fat diet – may seem even harder. At least with a grain-free
diet, you're merely removing something that many hold near and dear
to their hearts. It's "healthy" and "delicious," sure, but at least
you're not adding something that will actively kill you. Fat is
that deadly thing, for many people. It's "fat," for crying out loud.
It's bad for you, practically a poison. Everyone knows it. I mean,
have you seen what fat down the kitchen drain does to your plumbing?
the grain-free diet, explaining the high-fat diet is not that hard.
I'll even promise you that there are ways to do it, explanations
and answers that don't make you seem like a crazy person who hates
his heart (I make no such promises for those of you with a stick
with bite marks and a tub of coconut
oil with a greasy spoon beside it on your office desk, however).
Now let's get right to their questions and responses you can use:
all that fat gonna glom onto your arteries?"
how it works. Atherosclerosis is caused by oxidized
LDL particles penetrating the arterial wall, inciting inflammation,
and damaging the arterial tissue. It is not caused by fat mechanistically
attaching itself to the surface of the arteries like fat in a kitchen
pipe. Also, it's not like you eat some butter and that butter gets
directed straight into your bloodstream. Your blood doesn't have
oil slicks running through it, or congealed droplets of grease gumming
up the passageways. You are the product of millions upon millions
of years of evolution, and I think our bodies can do better than
trying to ape modern plumbing.
"My arteries are not pipes. Fat is not solidifying in my blood like
it can in the plumbing. Atherosclerosis is a complex process with
dozens of factors beyond what's in your diet, let alone the fat
all that cholesterol gonna raise your cholesterol?"
If I were a
rabbit, sure. When you feed cholesterol to an herbivorous animal,
like a rabbit, whose only encounters with dietary cholesterol occur
in a lab setting, their blood lipids will increase and they will
usually develop atherosclerosis. For many years, the "cholesterol-fed
rabbit" was a popular model for studying heart disease and gave
rise to the now-popular idea that dietary cholesterol also elevates
blood lipids in humans (thus immediately condemning them to a heart
attack, naturally). Except it isn't the case. Save for a select
few who are "hyper-responders," the vast majority of people can
without it affecting their cholesterol levels. And even when dietary
cholesterol affects blood lipids, it's usually
an improvement, increasing HDL and the HDL:TC ratio while leaving
LDL mostly unchanged. As for where all that blood cholesterol comes
from, we make pretty much all the cholesterol in our blood in-house,
cholesterol tends to suppress endogenous cholesterol synthesis.
Boy, between "staying local" and "only making as much as we need,"
our livers are downright green. I bet our HDL is GMO-free
and organic to boot (not so sure about those sneaky LDL particles,
"Dietary cholesterol does not affect total blood cholesterol. In
fact, when we do eat cholesterol, our bodies make less of it to
keep our blood levels in balance."
all that fat gonna make you fat?"
make you fat. While you can technically overeat enough fat calories
to accumulate adipose tissue, thus getting fat, this is a difficult
feat, for two primary reasons:
Fat is very
satiating, especially when paired with low-carb
eating. Grass-fed pot roast, ribbed with yellow fat, connective
tissue, and ample protein is far more filling than some crusty bread
spread with butter. You'll eat a decent slice of the former and
be done, but you could easily polish off half a loaf of the latter
with half a stick of butter and still be hungry. Fat gain requires
a caloric excess, and it's difficult to achieve one going on a high-fat,
in the presence of large amounts of dietary carbohydrates can make
it difficult to access fat for energy, while dietary fat in the
presence of low levels of dietary carbohydrates makes it easier
to access fat for energy. Couple that with the fact that fat and
carbs are easier to overeat together, and you have your explanation.
In fact, studies have shown that low-carb, high-fat diets not only
reduce weight, they also retain
or even increase lean mass. That means it's fat that's being
lost (rather than the nebulous "weight"), which is what we're ultimately
"No. Caloric excess determines fat accumulation, and eating a high-fat,
low-carb diet is the easiest way to inadvertently reduce calories
without sacrificing satiation or satisfaction. It also improves
your ability to access stored body fat rather than lean mass, which
is helpful for fat loss."
the rest of the article
to Lew's recent podcast with Mark Sisson
June 7, 2012
© 2012 Mark's Daily Apple
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