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Why We Get Fat?

Discussion in 'Keep Fit & Maintain Shape' started by Jey, Dec 6, 2017.

  1. kkrish

    kkrish Finest Post Winner

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    Good morning!

    Fats - the Good, the Bad and the Ugly!
    The Ugly - Trans fat

    The worst of all the fats. Healthy oils were hydrogenated to turn them into solid so that they will not turn rancid. The process involves adding hydrogen to the oils by heating oils in the presence of hydrogen and the heavy metal palladium which acts as a catalyst.
    Trans fat are vanaspati, solid margarine, shortening.
    They only increase the LDL levels and decrease the HDL levels
    These cause stroke, heart disease, and insulin resistance contributing to the development of diabetes.
    Even small amounts of trans-fat can harm our health.

    The Bad (or "in-between") - Saturated fat
    These are mainly saturated fats. They are called saturated because of the large amount of hydrogen atoms that adhere to a single carbon atom.
    The sources of these fats are butter, ghee, cheese, palm oil, coconut oil.
    Too much use of this fat will eventually contribute to cardio vascular problems - similar to the usage of trans-fat.

    The Good - vegetable, seed, nut, and fish oils
    They are two types - monounsaturated and polyunsaturated.

    These fats are found in olive oil, peanut oil, canola oil, safflower oil, sunflower oil, avocados, fish, and most nuts.
    Using this fat in place of the other two helps reduce LDL and increases the HDL.

    *******
    That said I wish to place on records two points:
    1. Taste is paramount in our association with food. No one wants to eat something that tastes like sawdust.
    Fats enhance taste. Therefore food manufacturers when producing "fat-free" or "reduced-fat" products, to enhance the taste, they add a lot of sugar. So the "healthy" foods are not really so.

    2. Just because Oils belong to the "good fat" kind one cannot consume too much oily foods.
    There is still the calorie aspect which contributes to weight gain.
    All fat - Good, Bad, and Ugly - have 9 calories/gm.
    One teaspoon = 4 gm.

    It is recommended that we get between 20-35% of our calories per day from good fat depending on the lifestyle.
    So if we are on a 2000 calorie diet the amount ranges between 44-78 gm of oil per day (11-20 tsp).
    Saturated fats must be 10% of the caloric value.
     
    Last edited: Dec 8, 2017
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  2. Jey

    Jey Administrator Staff Member Platinum IL'ite

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    I didn't quote all the messages, but the broad idea in all these message is that we get fat because we eat more and exercise less. Let me tell you a story, two scenarios and ask for your thoughts.

    Divya and Eshwari are friends. There are healthy women with ideal weight. They eat 2000 calories a day and their daily energy usage (basal metabolic rate) is 2000 calories a day. Hence they haven't put on weight and have no excess fat.

    Then for variety of reasons, they started eating 500 extra calories every day. Because 1 pound of fat is roughly 3500 calories, they both put on a pound of weight every week. This goes on for 4-months and at the end of 4 months, they have put on 16 pounds of weight.

    Now that their dresses don't fit them properly they realize that they have put on weight and want to reduce.

    Divya went the diet route and said she is going to eat only 1500 calories a day for the next 4-months. No change in exercise. So she will create a calorie deficit of 500 so that over the next 4-months she expected to be back at her original weight. She was hoping to then be back at her regular diet of 2000 and continue her normal life.

    Eshwari went the exercise route and said that she is going to run everyday and burn 500 extra calories daily. No change in diet. So she will create a calorie deficit of 500 so that over the next 4-months she expected to be back at her original weight. She was hoping to then stop exercising and continue her normal life.

    Will Divya and Eshwari be at their original weight after this 4-month exercise. If yes, have you see it play out in real life with you or anyone you know. If no, why not. What else do you think would happen to Divya and Eshwari?

    Over to you guys.
     
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  3. Jey

    Jey Administrator Staff Member Platinum IL'ite

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    Hi KK,

    This is slightly off-topic from the main line of enquiry on weight gain, but nevertheless closely related. We can revisit this once we figure out the exercise vs diet situation.

    Why is foods high in saturated fats bad?
    The typical response would be because they are high in cholesterol.

    But, if "dietery cholesterol has no impact on serum cholesterol", why limit saturated fats?

    See this cleveland clinic article.
    Why You Should No Longer Worry About Cholesterol in Food

    “About 85 percent of the cholesterol in the circulation is manufactured by the body in the liver,” he says. “It isn’t coming directly from the cholesterol that you eat.”

    Does that change your perspective in anyway?
     
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  4. Nonya

    Nonya Platinum IL'ite

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    There is an israeli guy (with an indian grad student, at the Weizman Institute of Science) who says that Easwari and Divya are two different metabolic confounding variables. And that Israeli Group is developing an APP for dealing with the diet and weight loss issues.
     
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  5. kkrish

    kkrish Finest Post Winner

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    Thanks for reining me in @Jey. I was truly wondering what to write to your query; however as the query was on my limiting butter I thought I will explain my stance; therefore went on to explain about the fats.

    Thanks for the article. My perspective is still the same.
    I do not shun "cholesterol" foods but have them in moderation. I do add ghee to pongal and kesari and have a buttery toast once in a while.
    It is a personal thingy I guess. I really enjoy fresh fruits as they are. I prefer a banana as is than in vanilla pudding, stawberries fresh than in shortcake, so on.
    I also find myself lethargic after eating heavy, creamy, food. ( The thing is I've been trying to turn vegan for sometime. But as I need milk in my tea, I keep going on and off. Hoping to eventually break away from milk products completely)

    Let me not wander too far away, again. As you said will write more when you address this at a later date.
     
    Last edited: Dec 9, 2017 at 7:48 PM
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  6. kkrish

    kkrish Finest Post Winner

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    Good problem.

    I have seen my co-worker lose 30 pounds with only dietary change. No sugar, no all-purpose flour, no heavy cream or "full fat" products. She eats lots of vegetables, fruits, eggs, and lean meat. However, I am not sure if she takes grains or not. She swears that exercise is not the means but diet that helped her lose weight.

    I am still not convinced, as I believe a combination of both is key.

    Looking forward to seeing others' inputs.
     
    Last edited: Dec 9, 2017 at 7:49 PM
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  7. aakankshaa

    aakankshaa New IL'ite

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    Most people put on weight because they eat and drink more calories than they burn through everyday movement and body functions. But in some cases, your weight gain may be due to an underlying health condition, such as:

    Underactive thyroid
    Diabetes treatment
    Ageing
    Steroid Treatment
    Stress and Low Mood
    Tension
    Fluid Retention
    PCOS

    A lot of medicines we have comes with side effects. Weight gain is one of them. Medications for treating depression, migraine, steroids, allergy, Type II Diabetes, blood pressure, birth control, and seizure can cause sudden weight gain.
     
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  8. JessyPreethi

    JessyPreethi New IL'ite

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  9. ashima10

    ashima10 Platinum IL'ite

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    A very recent example i will give. I was following a thread for loosing 3 kg by end of this year, i was pretty much almost there.
    and then i went for a small 3 days vacation to a resort and BAM! just in three day & i gained a kg.
    I lost two in 2 months but just in three day i gained one.

    WHY GOD WHY!!!!
     
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  10. Gayathri1992

    Gayathri1992 New IL'ite

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    I think we should reduce Carbs and increase the protein and fiber intake in our diet. Anything in the form of white that we consume more leads to weight gain.For example Rice, Sugar, Salt and the worst is All purpose Flour. Refined products also lead to weight gain. That is refined sunflower oil, refined sugar.We can substitute this with Olive oil and Brown sugar. These are the small changes that we can make in our daily life which lead us to control our weight gain and eventually reduce it. Kindly apply this in your life for a healthy change.
     
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