Body Fat Loss: Saturated Fat Kicks the Cr*pola Out Of Olive Oil
Posted Oct 16 2009 10:00pm
Loren Cordain Is Getting Into Coconut Oil
Yes. It is true.
C O U R S E . . .
From Robb, "Cordain likes coconut oil, just as a mix to a standards paleo approach. " ( adrenal post ) Robb cracks me up.
Recall Dr. Cordain's recent publication with the history-making conclusion: 'In general, experimental evidence do not support a robust link between SFA [saturated fatty acid] intake and CHD [coronary heart disease] risk.' PDF click HERE Curr Treat Options Cardiovasc Med; 2009;11:289-301. I just had to repeat that. It's like... *haa* the SOUND OF MUSIC... [the hills are alive... *big winky*]
The Thing About Fat...
Let me quote another expert, Jeff Volek (see his testosterone study at end), "The Fate of Fat: You are not what you eat; you are what you do with what you eat. Eat fat with carbs you get fat, but eat fat with low-carbs and you get LEAN — and insulin is the switch that controls the fate of fat.
This is true if you are eating olive oil, monounsaturated fats, omega-3 oil, canola oil, coconut oil or MCT oil. Cutoutcarbs. Esp GRAINS, LEGUMES and FRUCTOSE. FRUC F*CTOSE, the nastiest carb of them all. (If you are gonna have limited carbs... yams, sweet potatoes, red potatoes, and wild berries (higher in oils, lower in sugar) are slightly more acceptable.).
This holds especially true for those who are insulin resistant (HYPOTHYROID (e.g. FT4 and FT3 s*ck), lacking other major steroid hormones (adrenals, testosterone, estrogen, progesterone, adiponectin, vitamin D, and the previously or currently overweight/obese... like me, I used to be 50 lbs fatter *wink*).
Medium Chain Sat Fats and Coconut Oil
Coconut oil is ~100% saturated fatty acids.
No industrial toxic omega-6. No industrial trans-fats.
There are civilizations which consume high, ULTRA-high saturated fat diets (40-56%) of coconut oil with no elevated associations of cancer, heart disease, dental disease or chronic conditions ( Tokelau , Sri Lanka).
Coconut oil and MCT Oil are thermogenic and produce ketones despite consuming carbohydrates.
Coconut oil is predominantly medium-chain triglycerides (only 28-30% long-chain). Coconut oil is 1:1:6 (C8:C10:C12). MCT Oil is ~1:1 ( NOW brand ) or 2:1 ( MCT Gold ); no lauric acid, C12.
Butter is ~1:2:2. (70% saturated, 20% monounsaturated)
Medium Chain Sat Fats and Breastmilk
Human breastmilk is 40+% saturated fatty acids and high in cholesterol. The role of medium chain saturated fatty acids in the early survival of babies cannot be overstated. Medium chain sat fats are anti-microbial and anti-fungal and promote ketosis which is anti-inflammatory. Lauric acid (C12) exhibits POTENT PROTECTIVE properties. I discussed earlier here ( californication post ). Colostrum medium-chain ratios are 1:10:60; HEEEYYYYGE GINORMOUS quantities of protective lauric acid. Mature breastmilk, as well, 1:10:40 ( Gibson RA et al Am. J. Clin. Nutr. 34: 252-257, 1981 .). Baby infant formulae contain negligible lauric acid (C12), omega-3 fatty acids or cholesterol (Giovanni et al Acta Pæd 83(s402 ):59 - 62). F*Q. Does that explain anything healthwise? Was not 'in fashion' to breastfeed in the 1970s (at least not in Nebraska). Commercial infant formulae actually contain a lot of TOXIC omega-6 LA ( Oveisi et al Acta Medica Iranica, 44(4): 225-229; 2006 .) The omega-6 LA is soybean and/or peanut oil (WTF?) (p.97, Natural toxicants in food By David H. Watson ).
How does Slo-Niacin (our favorite drug at TrackYourPlaque for regression) work?
It hits the ketone receptors which is anti-inflammatory and subsequently leads to lower sdLDL, annihilation of the 'death band' LDL-IVb (the most dense and lethal), and raises the HDLs OUT OF THE ROOF.
Again, how do we produce ketones? --low low low carb diet --low low carb diet --low carb diet --physical low-moderate intensity activity > 1-2 hours (max HR 50-60%) --fasting > 5-6 hours --intermittent fasting 12-36 hour fasts (we all do this in the Paleo blogosphere, Crossfit and TrackYourPlaque) --starvation --drink human breastmilk (just kidding) --eat a lot of medium chain SATURATED fatty acids (coconut oil, coconut butter, MCT oil, coconut milk/meat, grassfed goat cheese/milk, grassfed butter oil (greenpasture.org), grassfed butter/ghee/cream, etc)
Apparently eating saturated fats 12% in the form of MCT Oil can double the body fat loss compared with equal portions of olive oil in near-obese (BMI ~29) men and women on a muffin diet. (Yes, high carb muffin diet.) These studmuffins still somehow lost body fat -- visceral and subcutaneous.
P H A T ! ! !
Saturated Fatty Acids Bind PPAR-Receptors
Saturated fatty acids are hormonal in action. They bind the potent PPAR series of steroidal nuclear hormone receptors (that drugs bind like Actos for diabetes and Tricor for low HDLs, high TGs). Food is our medicine. Recall saturated fats bind PPAR: prior post Lp(a) Dangerous At Any Level . Dietary carbohydates, on the other hand, degrade the PPAR receptors and raise Lp(a), inflammation, insulin and plaque progression.
Remember... medium chain saturated fatty acids are anti-aging (because they bind and activate PPAR and promote anti-inflammatory ketones)... it is a frequent component of the diets of many centenarian and long-living communities ( Okinawan , Sardinian, Cretan, Belgium -- from goat milk and dairy products). Check this out again: Kaunitz . Medium chain triglycerides (MCT) in aging and arteriosclerosis. J Environ Pathol Toxicol Oncol. 1986 Mar-Apr;6(3-4):115-21.
In upcoming posts, my buddy NephroPal Dr. T will be reviewing the PPAR receptors. WOOO y-e-a-h !!
MCT Oil Kicks the Cr*pola Out of Olive Oil
St-Onge MP et al conducted a double-blind RCT comparing a low calorie, 'free living', 12% saturated fat/MCT Oil diet (medium-chain triglycerides, 50% of coconut oil) versus 12% olive oil diet for weight loss ( Am J Clin Nutr. 2008 Mar;87(3):621-6 ). Free PDF click HERE . This is the only head-to-head trial I have found comparing MCT Oil and Olive Oil (another one used 24% saturated fat, 40% fat Canadian diet + 3% unesterified plant sterols + flaxseed oil which showed Pattern A 25.85 nm shifting versus 24% Olive Oil Pattern B mean peak LDL 25.45 nm in only 28 days; PDF click HERE , St-Onge MP et al 2003)
The MCT Oil and Olive oil diets were low-fat (naturally HIGH CARB) muffin diets.
The results were surprising.
Body fat recomposition.
Reductions in both subcutaneous fat and visceral fat which is highly associated with PLAQUE and heart disease.
One tablespoon of MCT Oil or coconut oil is ~ 15 grams of puresaturated fat. MCT Oil is liquid and can be heated (like olive oil) to a degree (though I wouldn't heat either). The participants in this study consumed about 1-2 tablespoons daily in a 4-month weight loss program, in the form of a muffin (10 grams) and cooking oil (8 or 14 grams).
DESIGN: Forty-nine overweight men and women, aged 19-50 y, consumed either 18 or 24 g/d (women or men, respectively) of MCT oil or olive oil as part of a weight-loss program for 16 wk. Subjects received weekly group weight-loss counseling. Body weight and waist circumference were measured weekly. Adipose tissue distribution was assessed at baseline and at the endpoint by use of dual-energy X-ray absorptiometry and computed tomography.
DIET INFOAs part of the weight-loss program, the subjects were counseled to reduce their caloric intakes to 1500 kcal/d forwomen and 1800 kcal/d for men. Within this diet, all subjects received study muffins (either cranberry or blueberry; Krusteaz, Seattle, WA) that contained 10 g of their assigned oil and 8 or 14 g of liquid oil, for women and men, respectively, to incorporate into their foods during cooking. Therefore, all subjects received 12% of theirprescribed weight-loss energy requirements in the form of thestudy oil (18 g for women and 24 g for men). This level of oil was chosen because it was found to produce significant increases in energy expenditure (8). The subjects, along with the dietitian and clinical coordinator, were unaware of the oil each person was consuming. Muffins were given to the clinical coordinator in bags labeled with the subject’s study ID code and A or B to designate group. Oil was provided in opaque plastic containers, which were also labeled with the subject’s study ID code and A or B.
High Saturated 12% Fat for Weight Loss
High Sat Fat 12% Diet: 1.7 kg (~4 lbs) More Weight Loss After 4 Months
The authors showed a significant trend in body fat recomposition with employing MCT Oil as the primary fat in a free-living weight loss program. It is unknown what precisely the carb, protein or total fat intakes were other than ' low calorie'. This is a major limitation of this little trial. On the other hand one of the strengths was the use of technology (DEXA and CT scans) to accurately assess body fat. Few studies examine body fat recomposition with diet.
Results(1) both olive and MCT oil produced average 2.4-2.5 cm waist circumference loss (p=0.0001) (2) MCT oil produced more body fat reduction 1.46% BF decreases v. 0.58% BF (p=0.0037) (3) MCT oil produced more pronounced weight loss 3.2 kg (7 lbs) v. 1.4 kg (3lbs) (p=0.001) (4) Visceral fat loss (intraabdom) 6.7-fold more (MCT oil: 8.85 cm2, NS, n=14 heavy drop outs) (5) Subcutaneous fat loss (abdominal) 2.2-fold more (MCT oil: 24.76 cm2, NS, n=14 only due heavy drop out rate)
Higher Saturated Fat and Higher Fat Intake Associated With Higher Testosterone
See below diagram discussed earlier HERE . Volek JS et al has already showed that higher baseline testosterone has been highly associated with appropriate total fat (30+%) , protein intake (15%), saturated fat and fat composition (low LOW omega-6, saturated to monounsaturated ~50:50) (J Appl Phys 1997).
Grassfed Australian meat is 'balanced' -- whether it is mutton, lamb, beef or veal -- the fatty acid profile is ~50/50 for saturated to monounsaturated fatty acid ratios. Please see Table 4 (at the very end). Click HERE for PDF. Muscle meat is only 5-8% fat whereas 'fat meat' is about 40-60% fat (rest is collagen, water, proteins).
We use testostosterone (topical cream and gels) for correcting lipoproteins and regression of plaque. Testosterone is great STUFF. Pound some saturated fats and do resistance training... the best way to naturally produce testosterone. I love Xfit. We do saturated fats + lifting/power exercises = Big 'T'. Testosterone is everywhere... I could lick it off the walls... *haaa*
TYP Report : Men-- You can use testosterone to treat lipoprotein disorders