Does eating extra fat make you fat?


Does eating extra fat via fat bombs and Bulletproof Coffee make you fat? Here’s the short answer. Yes and no.

If you are slender, then eating fat will likely not make you fat. If you are obese or overweight then yes, eating more fat will likely make you fat. Let me explain. The answer, of course, has less to do with calories and more to do with physiology.

FatBombsLet’s back up a bit. Under a ketogenic / Low Carb High Fat diet, people are encouraged to eat the large majority of calories as fat. Generally, they should eat real food, until full. Some people have taken this to mean that they should add extra fat to everything they eat – witness the popularity of ‘Fat Bombs’ – treats or foods with very high fat content or Bulletproof Coffee – coffee with the addition of extra oil (MCT, coconut etc). There has been some people who find this slows down weight loss and others that feel it does not. What’s happening?

Insulin is the major driver of weight gain. When you gain body fat, the body responds by increasing secretion of a hormone called leptin, which tells the body to stop gaining weight. This is a negative feedback loop, designed to prevent us from becoming too fat. This is a survival mechanism because obese animals who cannot move properly will get eaten. So why doesn’t it work for us?

Insulin and leptin essentially are opposites. One tells the body to store body fat and the other tells it to stop. If we continue to eat fructose, causing insulin resistance and persistently high insulin, then we will also persistently stimulate leptin. Like all hormones, a persistently high hormone level leads to down regulation of hormonal receptors and the development of resistance. So persistently high leptin levels eventually lead to leptin resistance, which is exactly what we see in common obesity. So, lean people tend to be leptin sensitive and obese people tend to be leptin resistant.

The physiology of eating fat

FatBombs2 copyLet’s now think about the physiology of eating dietary fat. Remember there are only two fuels for the body – you either burn sugar or you burn fat. When you eat carbohydrates, it goes to the liver, through the portal vein and stimulates insulin, which tells the body to start burning sugar, and store the rest as glycogen or fat.

Dietary fat, on the other hand, does no such thing. It is absorbed in the intestines as chylomicrons, goes through the lymphatic system to the thoracic duct and directly into the systemic blood circulation (not the portal circulation of the liver). From there it goes into the fat cells to be stored. In other words, the fat does not affect the liver, and therefore does not need any help from insulin signaling and goes directly into fat stores.

FatBombs3So, doesn’t that mean that eating fat makes you fat? No, no at all. Let’s take the lean person (leptin sensitive) first. Remember the story of Sam Feltham’s 5000 calories/day experiment? He ate an enormous number of calories per day, and still did not gain weight (53% fat, 10% carb). As you eat lots of fat, it will get stored into fat cells, but insulin does not go up. As fat mass goes up, leptin does as well. Since the lean person is sensitive to leptin, he will stop eating in order to let his body weight go back down. If you force-feed him, as Sam did, the metabolism can ramp up to burn off those extra calories.

What happens if an overweight person overeats fat?

Now, the situation for the obese, leptin resistant person. As you eat lots and lots of fat, insulin does not go up. However, that ‘fat bomb’ does indeed go directly into your fat stores. You respond by increasing leptin levels in your blood. But here’s the difference. Your body doesn’t care. It’s resistant to the effects of leptin. So, your metabolism does not go up. Your appetite does not go down. None of the beneficial weight loss effects of eating that ‘fat bomb’ happens. And yes, you will need to eventually burn off that extra fat you’ve taken in.

The practical implication is this. If you are lean and leptin sensitive, then eating more dietary fat, like cheese, will likely not make you gain weight. However, if you are trying to lose weight, and have some problem with obesity/ insulin/ leptin resistance, then adding extra fat to your meals is NOT a good idea. Once again, you can see that we do not need to go back to that outdated, and useless notion of calories. Obesity is a hormonal, more than a caloric, imbalance.

What can you do instead? Well, eating more carbs is not a good idea. Neither is over eating protein. Nor is eating more fat. So, what is left? That’s what we call fasting.

At this point, you might worry about nutrient deficiency. That is why so many people talk about nutrient density. How can you get the maximum nutrients for the minimum calories? I see this as muddled thinking. Ask yourself this – are you worried about treating obesity or nutrient deficiency? If you choose obesity, then worry about obesity. You don’t need more nutrients, you need less. Less of everything.

If you are instead worried about nutrient deficiency, then treat the nutrient deficiency, but let’s be clear – THIS HAS NOTHING TO DO WITH THE TREATMENT OF OBESITY. If you are worried about, say, Vitamin C because you have scurvy, then by all means, take foods dense with Vitamin C. But it will not make a bit of difference for the treatment of obesity.

The issue of obesity and the issue of nutrient deficiency are completely different. Do not confuse the two. I treat obesity, not beriberi disease. So I worry about reversing hyperinsulinemia/ insulin resistance/ leptin resistance. If you are leptin resistant, then no, adding more fat does not make you lose weight.

Fat bombs, for you, are not a good idea.

Jason Fung


How to Lose Weight

Intermittent Fasting for Beginners

Top videos with Dr. Fung

  • Part 8 of Dr. Jason Fung's diabetes course
  • The essential problem with type 2 diabetes
  • The 2 big lies of type 2 diabetes
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  1. Mara C
    How is fasting & not eating extra fat not a low calorie, low fat diet? A year ago, when I first started following this website they said cutting carbs and eating fat would help you lose weight. Now you're saying "oh but if you're fat you need to cut calories by fasting and not add extra fat" which cuts your calories as well. So, low fat/low calorie is really the only solution for those of us who are leptin and insulin resistant. Feels like I've been lied to...
    Replies: #38, #48
  2. Chris B
    I clicked a button without knowing what it did and reported you. I apologise. I didn't mean to do that. Not trying to stifle any opinions.

    I agree that the advice to fast and restrict calories does seem to conflict with other opinions on this site. Satiety is said to increase with more fat in the diet. Dr. Fung now points out that the obese and insulin/leptin resistant will NOT have their metabolism increase and appetite decrease with the addition of more fat to the diet. I guess we are all still trying to figure it out.

    I'm in the begining stages of my latest LCHF attempt, so I have not really had time to become fat burning yet. I might try to fast for a day and see if that helps speed up my transition to ketosis. It's worth a shot.

    Sorry for the ramble, really just wanted to let you know what happened and apologize for any confusion. Have a good day.

  3. Carolyn
    Hi Mara, I have to agree with you, one minute your told fat is your friend, next its the enemy unless your skinny. Ive been doing this for a while myself and have lost weight, maybe not so visible on the scales, but on the clothing I wear and my body shape, it has changed, and I have been eating butter, cream and Bullet Proof Coffee My diabetes reading have in a year come down from 88 to 44 I'm close to being in normal range. All my blood tests for liver, kidneys etc have come out perfect, nothing wrong there. When I first started this woe, it was a different story ... I have done this with little exercise, increasing my fat intake and generally just eating real food. I also intermittent fast at least 6 days out of the 7. I work 3 till 11 pm so don't find this to hard, have nothing after 7pm and then eat again around 11 the next day .. and when I say eat, most of the time its just a BPC and I have my meal at dinner time. Sometimes I will have eggs in the morning if my husband is home. So I guess what I'm trying to say is ... Do what you feel is right for you. as long as your happy and you can see a change then go for it .. But I also feel that sometimes there is TO MUCH information and a lot of CONFLICTING information .. which is a scary thing, and when I read something like the above article it makes me think I have been lied to as well ... Keep up the good work and don't worry, do what you feel is right for you ... take care
  4. tz

    If you are lean and leptin resistant, then eating more dietary fat, like cheese, will not make you gain weight.

    I think you mean "sensitive".

  5. Gentiann
    I agree with the comments, what dr. Fung is saying here is very confusing......I hope that Dr. Eenfeldt is going to clarify this.
    I assume that this applies only to people who have stopped losing weight on a very strict LCHF diet. Personally, I would stick with the wisdom "if it's working for you, don't try to fix it" and go on with the high fat in the diet.
  6. Alicea
    My question is how much is considered extra fat? Example, I fast for my ' breakfast' time meal but often have a cup of coffee and a small fat bomb for lunch along with normal keto/lchf dinner. I track macros and meet my protein but often I am still low on the fat end. In this example is having a fat bomb the wrong idea? Is this targeted more for Folks who don't track their macros?
  7. Susan
    I don't really see it as conflicting. Fasting is about WHEN you eat, and low carb high fat is about WHAT you eat. I've found that the key for me is to only eat when I'm hungry. If I eat a higher percentage of my macros from fat and fewer from carbs I don't get as hungry and I don't feel the need to eat as often, but I've never thought that means eating more fat than what keeps me satiated or eating unlimited fat. I think of eating fat as what I need to do to stay on a low carb diet and it's the low carb that's changing my body chemistry which is in turn allowing weight loss. Fasting is obviously "low fat" but only in the sense that it is "low everything." I think it's the low carb element that drives the success of fasting, not the low fat element.
  8. Piper
    This article is unclear -- just how much is too much fat? What macro ratios should we be using in order to lose weight? I am not obese, but I am definitely overweight. I want to lose 30 lbs. It is frustrating to read "don't add fat to your diet" when you offer no numbers or percentages as a guideline. Please clarify. And Dr. Eenfeldt, I would appreciate your comments on this information. Thanks.
  9. ess
    I am so confused now. I've just completed the first week of the diet doctor two week low carb challenge which I would consider very high fat in a lot of recipes. Is this article suggesting these recipes and woe are really only for slender people?

    Is this backtracking? Feel at a total loss.

  10. John C.
    Folks, I feel like some need to re-read this article or if you haven't read them already, his books. Dr. Fung is speaking in terms of a LCHF/Keto diet which is naturally high fat using real foods. He doesn't say to go low fat.

    You don't need to over-do it on the fat if you have fat to lose. This was his message in The Obesity Code: 1 or 2 TEAspoons of heavy whipping cream in your coffee IF you need it for compliance with fasting. Don't be afraid of eating fat but no need to add BPCs and fat bombs.

    Replies: #18, #26
  11. Steve
    Dr. Fung... another absolutely brilliant piece.

    Thank you.

  12. Wendy
    When I ate an entire pack of bacon in one sitting and never got full and also 9 scrambled eggs, I was like what the hell? I thought fat was supposed to fill me up. Yes I know its over doing it but I was testing something. The first time I tried low carb I did it for 4 months and was miserable and starving all the time. All anyone ever says is eat more frickin fat. So I did. No difference. Now I know why. Makes sense. I guess the only thing left to do is to fast. I feel like my body doesn't want food anyways. Eating fat makes me want to puke.
  13. Kathy
    I'm taking from this article that those of us with extra fat on our bodies don't need to go overboard with the extra fat, not that we should eat low fat. Sure, have a steak and vegetables with butter, but don't use a half a stick of butter. Maybe just have 1 fat bomb for dessert -- don't eat them all day long. And if you are fasting, you shouldn't drink several BPCs all day long. It makes sense that if you want to use your own body fat for fuel, than you can't be eating large amounts of fat all day -- then your body doesn't turn to the deep freeze (your body fat) for fuel. That's my take on this information.
    Reply: #55
  14. Paige
    the words "extra" fat, etc is not helping us understand what to do or not do. Everyone will have completely different fat macros just from their foods WITHOUT added fats.

    Someone's serving of avocado might be 2 whole avocados a day and another's just 1/4 cup. How's each person supposed to know whether they fall into "extra" fat for the day?

    There has to be a baseline to follow of what is "extra".

  15. Dan
    This is somewhat confusing to me as well. When I started with LCHF, I added gobs of fat to everything I ate and have had success thus far as I have lost almost 40 lbs in 4 months, however this has slowed a fair amount lately. It is somewhat eye opening however to a few others that I know that have been faithfully following this WOE and have not really had many results worth speaking about. Perhaps I am not as Leptin resistant as they are. I agree with others here though and it really should be put out there in "black and white" as many people are doing this to finally lose the weight that they have struggled with for most of their lives. When one is wanting to lose weight what percentage of the diet should be fat? Clarification Please.
    Reply: #17
  16. Heath
    I'm a fully signed up follower of fasting; as Dr Fung says, it's the only way to lose weight. I can't do prolonged fasts because I have atrial fibrillation and take warfarin (coumadin); the effectiveness of warfarin is very much dependent on the foods I eat on a daily basis – especially vitamin K. So longer fasts were too much of a risk. But this means I make sure that a fast is really a fast. The way I see it, if I'm eating fat bombs, I'm not fasting. If I'm drinking BPC, I'm not fasting. Eating just one meal a day from a varied LC (no grains, sugar, beans, rice or potatoes) menu with plenty of green veggies, a controlled amount of protein, a small amount of dairy and some natural fat such as avocado or nuts, is my way. And it's working so far; 11kg down in 12 weeks. So whilst I'm no longer scared of eating natural fat, I don't look for ways to eat more of it. Just one (very brief) look at my fat belly and backside tells me I already have all the fat my body needs to burn!
  17. Peter Biörck Team Diet Doctor
    Hi Dan!

    There is not one easy answer to your question :)

    But what you can do is, eat as few carbs as possible (0-10 gram). Limited amounts of protein (50 -100 gram) and then eat fat until satiety. (2 -3 times a day, no snacking between meals)

    If you don't get the results you want then you can look at our other tips to reduce weight:

    Reply: #25
  18. David H.
    Thanks John, that does make sense now and I'm feeling like I understand what the article was really getting at. I just wish it was made more clear from the start because as it's written, it does contradict what this site is suggesting about LCHF.
  19. ess
    Hey John - thank you for your comment here it does help somewhat. My question is (being classed as obese) should I be following the LCHF recipes that are on this site (ie the two week low carb challenge) which is pretty generous with heavy cream and cheese in a lot of the recipes? I quite often skip meals in the week (usually 16:8) but am going to build longer intermittent fasts I to my week. I don't have anything like fat balls. I do have 2 x coffees in the morning (in lieu of breakfast) with cashew milk and a teaspoon (at most) of cream in each These are spaced out which I think may fall under the "snack" category!? I have lost 6.8kg over past 8 weeks doing LCHF along these lines .... feel lost!
    Replies: #21, #22
  20. Jason
    I am not Dr Fung.

    For everyone feeling confused by this: Just pay attention to your genuine hunger and don't do "fat bombs" if you are trying to lose body fat. If you find you are getting genuinely hungry too soon before your next meal time then just add a little bit more fat.

  21. Gentiann
    I think you will be better off adding more heavy cream (2 Tablespoons) to your coffee and skip the cashew milk which is probably very low in need the fat to control hunger........ I'm not sure about the carbs content of cashew milk but the cashew nut itself is very high in carbs.
    Reply: #28
  22. John C.
    ess, I think Dr. Fung would say to keep doing what is working for you. Personally, I eat two meals a day, no snacking, whatever real food I want as long as I keep my carbs under 20 grams a day. I'm not afraid to eat fat but have not seen any reason to add fat bombs or BPC. I do some extended water only fasting up to a week. This strategy has allowed me to lose over 100 pounds and most importantly, to reverse my Type 2 diabetes and get off of several medications.
    Reply: #29
  23. Jamie
    I have BPC for breakfast every morning (1Tbl each coconut oil and butter, 2 Tbl hwc). At lunch, I just eat something light. Maybe a few pieces of bacon and a half cup of pimiento cheese or egg salad. For dinner, it's usually 6-8 oz of protein and a veggie side or salad. I don't make all of the casseroles that have tons of added fat, or eat fat bombs, however, I eat full fat dressing and cheese and eat when I'm hungry. I would be considered obese, however I feel that the added fat in the morning helps my body to rev up, and keep my satisfied all morning. Also, the coconut oil gives me incredible clarity and makes me feel great in general. I don't think that I go overboard on fat. With ALL of that being said, isn't it just plain and when we are hungry? There is conflicting information EVERYWHERE, but I think if we just watch our macros, we should all be just fine. Just my opinion. :)
  24. paul
    Interesting theory. I usually don't track my calorie intake but today I decided to, just to see if I was in tune with my hunger signals, as the mantra seems to be to eat fat until satiety. Well, I was surprised when I entered my food into myfitnesspal only to see I had surpassed my daily allowance , 1800 at a 400 calorie deficit - basically ate as if I was maintaining. Problem is this was by lunchtime, so I'm not supposed to eat anything else all day. And I went over my fat macro by a lot. I still feel like I could have another meal though, so something is wrong still with my hunger signals.
    I try to delay breakfast as much as possible but I still eat 3 meals a day usually.
  25. bill

    Has Dr. E watched this video of Dr. Phinney:

    at about 1:10:30 where he talks about fasting?

    If so, how can Dr. E continue to promote
    Dr. Fung's ideas?

    I believe Dr. E respects Dr. Phinney's expertise.

    Reply: #30
  26. Tamarah
    I agree,, I was on the a LCHF weight loss journey and after 1 year I still had 20-30 Pds to lose . I did just cut back a little on the fat and the weight came off very easily . People think doing this WOE is a free pass to eat as much fat as you want,, and all though like John said don't be afraid of fat ,, but don't over do it either . And that's exactly what I tell people that say " oh You shouldn't eat all that fat on that Lifestyle",, I say ,, "I don't,, but I am not afraid of fat either " .. I enjoy in moderation . Now I am at my Goal weight,, and Plan to stay here for the rest of my life,, I actually lost 10 more pounds then I had intended to Lose ,, thanks to IF and LCHF . Its a win win ,, Great food choices and health ,, at 55 I am in the best Health of my life .
    Reply: #57
  27. Sara
    Please diet doctor give us more information and explain the above article
  28. ess

    I think you will be better off adding more heavy cream (2 Tablespoons) to your coffee and skip the cashew milk which is probably very low in need the fat to control hunger........ I'm not sure about the carbs content of cashew milk but the cashew nut itself is very high in carbs.

    Thanks Gentiann. I think I might do this for 1 x coffee and then black coffee for rest of day - I think spreading it out is moving it into snack territory. I'm a slow water/drinker so I can't have BPC as the oil solidifies when the coffee goes cold. There's 1.1g carbs per 100ml in the cashew milk - is that high? x

    Reply: #31
  29. Ess
    John that's fabulous to hear!! Congratulations on your hard work and success. x
  30. Gentiann
    I watched that video and then listened to Dr. Fung's answer on Jimmy Moore "Fasting Talk" special podcast about Dr. Phinney statement.
    Basically what Dr. Fung said is that Dr. Phinney area of expertise is the use of a ketogenic diet in the context of athletic performances, versus Dr. Fung area of expertise is the use of a ketogenic diet in the context of obesity and reversal of diabetes.......which is a very different perspective.
    It seems that Dr. Phinney is also very concerned that focusing the attention on fasting may bring negative feelings toward ketogenic diets and cost him funding for further research in this area.......He has been "burned" once in the 80's because of the Atkins diet being widely criticized and was unable for many years to obtain funding for his Dr. Phinney may just be overly prudent.
    Reply: #32
  31. Gentiann
    "There's 1.1g carbs per 100ml in the cashew milk - is that high? "
    that's about 1g of carb for 1/3 cup of cashew milk..... it seems OK if you don't overdo it.....liquid carbs can be tricky!!! Good luck!
  32. bill
    I'm not asking what Dr. Fung thinks.
    I'm asking what Dr. Eenfeldt thinks.
  33. Gentiann
    Why are you so cranky, Bill?.......I think Dr. Eenfeldt trusts and respects both of them. They just have different opinions on this matter.
  34. Incredulous
    Dr Fung says he treats his patients' obesity, and does not care about getting them malnourished.
    What happened to the risk/benefit analysis?

    Flippant remarks like that make me wonder if Jason Fung is a real doctor. So does his willingness to treat patients by email. I know this sounds paranoid, but did anyone at dietdoctor run som due diligence checks about Jason Fung?

    Replies: #35, #36
  35. Gentiann
    I am quoting what Dr. Fung is saying: "The issue of obesity and the issue of nutrient deficiency are completely different. Do not confuse the two. I treat obesity, not beriberi disease. So I worry about reversing hyperinsulinemia/ insulin resistance/ leptin resistance."
    I' m not interpreting this as not caring "about getting them malnourished"

    .Actually, Dr. Fung is trying to correct diabetes type 2 and obesity which are the direct consequences of years of being malnourished in the first place :) The benefit of reversing type 2 diabetes clearly outweighs the risk of nutrient deficiency, if any, that may be caused by fasting for a couple of days.

  36. Gentiann
    You can check Doctor Fung credentials here:
    Reply: #37
  37. Incredulous
    That's Fung's site you are linking to. Of course Fung's site is going to say that Fung is legit.

    What I'm asking is if anyone has been able to confirm those credentials. I myself don't know how conduct such a check.

  38. Lynda
    Hi Mara,

    I can understand your confusion, because I, too, thought I was doing everything right when I was slathering everything in butter and having bulletproof coffees. However, after being stalled for two months, and everything I read/know was telling me to just hang in there, the weight will move, I finally took drastic action and dropped my calories to less than 1000 a day. The idea was to do that for five days and see what happened. As you can imagine, in order to hit that goal, the first thing that had to be reduced was the amount of fat I was ingesting. Low and behold, I dropped 4kg in 5 days - my biggest loss since I started LCHF, and that includes my first week on the programme!

    During that five days, I found this article, and it was like a light bulb moment for me. I am obese, and leptin resistant, which is why my husband (who is lean) can lose weight eating the same foods as me, but I stagnate. Prior to finding this article, my main focus was on keeping my carbs below 20g per day, and hitting my protein goal. I was pretty much ignoring the fat component of my macros. Now, though, I ensure that my fat intake is less than 65g a day, and I'm getting downwards movement on the scales almost every day....finally! I still keep my carbs under 20g a day, and endeavour to hit my protein goal, and like Dr Fung says...what's left is fasting. And it's working beautifully.

    So, if you're finding that you're not losing as well as you think you should be, I highly recommend taking this advise on board. As someone who was becoming very despondent, I can't reiterate strongly enough that this was the breakthrough that turned everything around for me.


  39. Claudette
    I am trying to start on my journal of LCHF - i am Type 2 diabetc for 15 years and have about 100 lbs to lose - 50lbs of which i have gained since starting insulin under 3 years ago. I know i am very insulin resistant.

    when i have attempted low carbing before i never managed to hit the marcos. so are we saying that now even though fat might be 75% of what we eat, we should not try and hit that if you are obese and diabetic? if i limit fat would i then not feel satisfied - which in turn might trigger by eating disorder. also i have read that IF is not very effective in women.....i feel all is for nothing :(


  40. 1 comment removed
  41. Lesa
    I'd like to add my 2cents because I think I understand what Dr. Fung is saying here. About 15 years ago or more I went on the Atkins diet (maybe around year 2001) I was 16 years younger and more active and had the beginnings of insulin resistance. I was diagnosed with PCOS (back then they didn't understand just how connected IR was with this syndrome) but Atkins was popular so I thought I would give it a try. So I tracked my carbs and kept them under 20 and walked maybe 30 minutes 5 times a week. The weight slipped off my 4'10 inch frame like magic. I lost 25 pounds within a couple of months and it was easy and painless and I was around 34 years old and my blood work was stellar and I made my doctor cry with my reduced trigliceride levels. Most importantly I WAS NEVER HUNGRY!
    Fast forward to 2016 and I try Keto again however now I'm 46 and severly insulin resistant and much more obese than I was because of course I went off Atkins. I went off in the early 2000s because I met a personal trainer that said "you need to eat carbs and eat every 4 -6 hours without fail" sure I exercised more however I was KILLING my hormones with the extra glucose and lower fat. I was STARVING all the time and was miserably hungry and the weight just stagnated. I mangaged to take off 10 pounds here and there but the more I exercised the more I was HANGRY so I ate "clean" and still gained weight but I did feel better than when I ate junk...
    I started keto and not atkins last year sometime and slipped off 12 pounds the first month without really trying probably mostly water weight and then I stalled quite a bit afterwards because I wasn't aware of IF and was eating fat bombs and not really tracking my carbs and I am still in the camp that walking probably helps get things moving.
    Last Christmas I dropped my carbs and did one day of IF and I could tell a HUGE difference in my body with just one 24 hour fast. I could feel my carb addiction going away (I'm a massive sugar addict) and I could tell that I wasn't craving as badly and I shed another 2 pounds.
    Life gets in the way though and I had a massive tooth surgery and I'm about ready to go keto again this month incorporating what I learned from experience with the fasting and not eating as many fat bombs.
    I know I will feel even better this next time I dive in and will lose more weight. What was interesting however and I think proves Dr. Fung's argument is that even when I am on keto and plateauing I NEVER gain weight. I stick to around a 5 pound water weight mark but NEVER do I go significantly up. So if I just stick with keto and never lose anther pound I know my body will feel so much better and I'll never go up to say 300lbs on my 4'10 inch frame (it got close once sad to say). I add back in carbs and my weight climbs higher than a rocket launch and it doesn't take time for it to get way out of control.
    I don't think people need to get caught up in counting macros but just keep your diet simple with only three meals a day max if you plan to eat at all and keep it simple with just basic foods like eggs, beef, green non starchy veggies and don't be afraid of fat but don't go purposley after it either. Your fat levels in your food and the amount you cook it in will keep you from being hungry without adding any in. Fasting will curb your appetite more than a fat bomb and will also keep you deep in ketosis as well.
    Just my experience for what it's worth...
  42. Vanessa
    I get it ? he's saying 'eat LCHF until your full', not 'eat LCHF until your full, then add more fat'.
  43. james harless
    you answer your title with YES, it makes you fat(er) if you are already why eat LCHF?? jim h
  44. MerryKate
    Because LCHF is the best option for normalizing insulin levels. His point is that obese people should not go overboard on the fat intake, and it's a good point. There are many examples out there of fit people going on LCHF and eating huge amounts of calories; those of us with a broken system cannot follow their example and lose weight. So eat a proper LCHF diet, relying on the fat normally found in the food to fill out your fat requirements for the day. Don't add extra fat on top. Once your weight has normalized, you can increase your fat intake to maintain.
  45. Joy Termorshuizen
    I am now totally confused. We have been told to get most of our calories from fat????
    We have been told if we dont eat enough fat we will be hungry ?
    I fasted one day this week for 36 hours and instead of losing weight ( which is my aim, I gain 900 grams. WFT ????
    With all this conflicting fat....dont eat fat what am I to do ????
  46. Petter
    Your body doesn't really see the fat you eat, it sees the available fat to cover its energy needs. Energy from fat comes from two places: Energy from fat you are eating, and energy from fat in your body. So if you are overweight and are eating modest amount of fat, and covers the rest of your energy requirements from body fat storages, you are still on a high fat diet. I think the point Dr Fung is making is that if you are consuming too much fat, the body have no need to access body fat storage. The key to appetite regulation is the absence of carbohydrates. You shouldn't be hungry as long as the body is "eating of its own fat". Now the leptin resistance and improper appetite regulation is new to me, but it makes sense to go easy with extra fat intake if you are not able to eat according to your hunger because of leptin resistance. Anyway, here in Norway we have to add som butter just to compensate for the freezing temperatures we have... ha-ha...
  47. Ailee
    I'd wondered myself that if I eat 70% - 80% fat/20 - 30% protein/5% carbs what happens if I eat too much fat, would I put weight on. The answer is yes. If I use the above percentages and then keep the carbs under 20 grams which I need to do as I'm very insulin resistant then I lose weight - without being hungry. I think it all comes down to keeping your carbs low and your percentages in line. If I'm eating 150 grams of fat in a day (1350 calories) @ 75%, then 5% (carbs) = 22.5 grams of carbs - too many.
  48. Nellie
    Look at this infographic by Ted Naiman. It explains it all. If you need to lose fat don't eat so much fat!!
    Just eat real foods that naturally have the right combination of macros, don't add extra fat. Use your body fat. You will not be hungry on a Keto way of eating, also fasting is easy. I can easily do one meal a day without being at all hungry. My biggest bogeyman was alcohol (red wine) after giving that up?, the weight just falls off. Sad, as I liked a glass, but will keep that for holidays now. Oh, I'm 65 & although healthy & active have a bit of a fatty liver.
  49. Claudette
    I hope that someone explains this to me are we to keep to the macros (i.e. in %) if as a very obese person I should not be eating too much fat. If i eat 20g of carbs and a moderate amount of protein and moderate amount of fat surely that is not going to equate to 5% carbs; 15%-20% protein and 75%-80% fat. Does that not mean then, that it is more important to stick to gramms rather than % for what we need to eat?


    Reply: #50
  50. Peter Biörck Team Diet Doctor
    Hi Claudette!

    I agree it's better and easier to use grams:

    Daily intake
    20 g carbs
    50 - 100 g protein
    So much fat so you feel full after your meals


    I hope that someone explains this to me are we to keep to the macros (i.e. in %) if as a very obese person I should not be eating too much fat. If i eat 20g of carbs and a moderate amount of protein and moderate amount of fat surely that is not going to equate to 5% carbs; 15%-20% protein and 75%-80% fat. Does that not mean then, that it is more important to stick to gramms rather than % for what we need to eat?

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