Eat Fat, Get Thin

dietary saturated fats don’t raise blood saturated fats. It is carbs and sugar (and excess protein) that cause your liver to produce the saturated fats found in your blood

odd-number-chain fats generally are good for you, while even-number-chain fats may carry some risk

A saturated fat has zero double bonds (thus it is “saturated” with hydrogen), a monounsaturated fatty acid has one double bond, and a polyunsaturated fatty acid has more than one double bond. Trans fats are funny-shaped fats, not normally found as part of human biology; the double bonds are on the opposite side of the fat chain

There are four types of fatty acids:

Saturated (SFA)
Monounsaturated (MUFA)
Polyunsaturated (PUFA)—omega-3 and omega-6
Trans fats (TFA)

saturated fats are found in coconuts and in mammals and other warm-blooded animals. They are soft when they exist in the body of live animals but hard at room temperature outside the body, like butter or lard. Omega-3 fats are found in cold-water and Arctic fish. They are liquid at room temperature and can stay fluid when fish swim in very cold waters.

There are short-chain and long-chain fats. And there are fats with lots of double bonds (polyunsaturated) or none (saturated). Fatty acid molecules are usually joined together in groups of three, forming a molecule called a triglyceride. Triglycerides are predominately made in our liver from the carbohydrates we eat

. Because of the Industrial Revolution, our diet has been transformed more in the last 100 years than it was in the previous 10,000. The Industrial Revolution has led to the manipulation of crop genetics through increased hybridization and genetic modification, intensive animal husbandry in confined animal feeding operations, the refining of vegetable and seed oils as well as cereal grains, the development of trans fats and high-fructose corn syrup, the dramatic decrease in omega-3 fats we obtained from wild foods, the increase in refined omega-6 oils, the use of chemicals (pesticides, herbicides, fertilizers, antibiotics, and hormones), and the depletion of nutrients in the soil. The quality of our diet has dramatically declined.

Since glycogen makes you retain water, when glycogen gets burned up, you lose the water.

When you cut out the carbs you lower your insulin levels. That causes the kidneys to dump salt, or sodium, from your kidneys,25 because insulin causes you to retain salt (and thus water). This can cause muscle cramps.

. When we combine foods that are high in nutrients, we naturally eat less, even with hungry fat cells. The key here is that nutrient-dense foods (real whole foods) are satisfying, while processed empty foods (nutrient-poor foods) are less satisfying, even though they may contain more calories!

He found that changes in dietary composition (high-glycemic or changing the ratios of protein, fat, and carbs) produced obesity in genetically normal animals, even when diets had exactly the same number of calories.