Are you able to reduce fats achieve by protecting your dietary fats consumption very low and primarily consuming protein and carbs?
This concept has been kicking round for many years, largely due to a misunderstanding about how the physique processes totally different macronutrients. And though it’s a pleasant concept, it doesn’t pan out as effectively in apply because it does on paper.
Protein and carbs are not often transformed straight into body fat. Fats is chemically similar to physique fats, nevertheless, which is why research present that your physique prefers to retailer dietary fats as physique fats and burn carbs and protein for vitality.
This has led some folks to imagine you may “hack” your metabolism by consuming little or no dietary fats and gorging on protein and carbs as an alternative. This manner, they declare, you may keep lean consuming much more calories (and carbs, significantly) than with a balanced food regimen.
Sadly, this scheme doesn’t work. Overeating carbohydrate causes fats achieve, simply not in the identical manner as overeating fats. Whereas dietary fat is well transformed into physique fats, carbs should bear an energy-intensive course of generally known as de novo lipogenesis (DNL).
Research exhibits that DNL not often happens underneath regular dietary circumstances—carbohydrate consumption must be sky excessive (700-to-900+ grams per day for a number of days) for DNL to lead to important fats achieve.
And even then, about 15-to-25% of the vitality in carbohydrate is misplaced throughout the means of changing it into fats, so 100 energy’ price of carbs may solely turn into 75 or 85 energy’ price of physique fats.
Overeating carbs can improve physique fats ranges in one other manner, although.
As your physique burns extra carbs for vitality, it burns proportionally much less of the fats you eat, and thus extra dietary fats is saved as physique fats. In different phrases, the extra carbs you eat, the extra fats you’ll retailer and the much less you burn all through the day.
This is the reason most studies present that folks achieve related quantities of physique fats after overeating carbs or fats.
And what about protein?
Whereas extra protein isn’t transformed straight into physique fats, it could improve the storage of dietary fats (similar to carbs).
Scientific References +
- Acheson, K J, et al. “Glycogen Storage Capacity and de Novo Lipogenesis during Massive Carbohydrate Overfeeding in Man.” The American Journal of Clinical Nutrition, vol. 48, no. 2, 1 Aug. 1988, pp. 240–247, https://doi.org/10.1093/ajcn/48.2.240.
- Horton, T J, et al. “Fat and Carbohydrate Overfeeding in Humans: Different Effects on Energy Storage.” The American Journal of Clinical Nutrition, vol. 62, no. 1, 1 July 1995, pp. 19–29, https://doi.org/10.1093/ajcn/62.1.19.
- LEAF, ALEX, and JOSE ANTONIO. “The Effects of Overfeeding on Body Composition: The Role of Macronutrient Composition – a Narrative Review.” International Journal of Exercise Science, vol. 10, no. 8, Dec. 2017, p. 1275, pmc.ncbi.nlm.nih.gov/articles/PMC5786199/.
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