Dietary Fat Loading for Destroying Body Fat, Part 1
By
Eric Serrano, MD and Scott H. Mendelson
This is part one of a two-part series.
Up to a point, every strength athlete is better off leaner. Depending on the
sport, there is a level of being too lean, but few reach this unfamiliar
territory, especially powerlifters. It is no secret that the more functional
muscle you can carry up to the limit of your weight class, the better. After
all, visceral and subcutaneous body fat does not increase your strength output.
Ever see the athlete who looks drained at a meet and bombs out from cutting
weight before weigh in? Lower body fat levels well in advance of competition to
ensure that you have no obstacles to success!
On the other hand, many athletes obsessed with being lean take the wrong
approach, sacrificing both strength and muscle mass with only temporary body fat
loss. Even if you aren’t a strength athlete and have no aspirations to compete,
why not take an easy path to being leaner for spring and summer? If given the
option, I don’t know of any guy who wouldn’t want to sport a six pack at the
pool this summer.
Reaching body composition and performance goals while simultaneously
promoting good health are our professional objectives. Open your mind to this
new concept, which has taken even my most advanced clients far beyond their best
condition. It wasn’t the exception but the norm for our clients to lose 2–4
percent body fat in 30 days while actually increasing lean body mass. How? You
would never guess, but read below to find out.
Strategic macronutrient cycling
The benefits of rotating training routines frequently are well accepted, but
how often have you considered the manipulation of macronutrient (fats, carbs,
and proteins) levels? Most people stick with two diets—one for fat loss and the
other for gaining lean body mass. There is no middle of the road or variety
between these two programs for most. After reviewing thousands of nutrition
journals, I quickly discovered that there was little difference between those
routines other than manipulation of total calories. The same foods were used
over and over with little variation of macronutrient intake. Yes, low carb plans
are a step in the right direction over the past 10 years, especially for fat
loss. But what about changing protein and dietary fat levels?
Remember, the human machine is a brilliant system and will quickly adapt not
only to training but to nutrition routines as well, which is why we created
Chronological Nutrition™. A constant influx of high protein levels over many
consecutive months will teach the body to use protein as the primary source of
fuel, sparing fat tissues as an energy reserve. This isn’t productive. We would
much rather the body use fat as the primary fuel source, sparing protein to be
used as building blocks for new muscle growth.
Teach the system new tricks!
Nutrition articles rarely focus on dietary fats, except to bash them of
course. Now, it is time for the training community to recognize the power of the
right fats! As a mad scientist of sorts, I am always searching for techniques
that can help my patients reach their goals faster. At times, I
experiment with protocols that may go against the current “trends.” But hey, if
it is safe and makes scientific sense, it is worth trying in my estimation.
Abandon any preconceived notions for the next 10 minutes and consider the
facts. Low fat diets aren’t necessarily productive and may lead to the following
ailments:
· Body fat accumulation
· Depression
· Joint pain
· Decreased sex drive
· Reduced hormonal output
· Low test levels (which is a leading risk factor for heart attacks)
A diet high in “good” fats equaling 30–50 percent of caloric intake
may lead to a higher level of both total and free testosterone levels. Patients
also report reduced joint pain, no doubt related to the lubricating impact of
the right dietary fat intake.
A Journal of the American Medical Association (JAMA) study
followed large populations of low fat diets (15–20 percent of intake) for
cardiovascular disease and cancer. Those on low fat diets had an increased
incident of these ailments compared to those taking normal intake of dietary fat
(35 percent).
Will your cholesterol rise as a result of a higher dietary fat intake? In my
experience, yes, but only initially and triglyceride levels may go down within a
short period of time, which is beneficial. The genetic makeup of each person
will determine what happens to many elements of the lipid profile. Eventually
the “good” cholesterol HDL will increase if you consume the right fats, unless
you have some genetic predisposition.
We should be very concerned about the impact of refined foods, trans fats,
and sugar on cholesterol levels, which are creating tremendous health problems.
I believe that these items have more of a negative impact on cholesterol levels
than a majority of dietary fat sources.
Not all fats were created equal
The media and many so called experts have tried their hardest to make us
believe that all fats are bad. Nothing could be further from the truth because
dietary fats are a normal part of the human diet and are necessary for optimal
function. However, there are certain fake fats that you must avoid. Food
scientists developed these artificial fats to lower the amount of dietary fat
listed on food labels and to preserve the shelf life of packaged goods. As a
result, many of the trans fats that you consume in packed goods will also extend
the life of stored fat within your cells.
Corn oil is the most popular cooking oil in North America, used primarily for
fried items. Unfortunately, it will actually increase the number of fat cells in
your body. Assuming you do not like the swollen fat cell look, I would avoid
corn oil at all costs. Extra virgin olive oil and a well engineered essential
fatty acid supplementation such as the Alpha Omega possess attributes that can
reverse negative impacts created by corn oil and trans fat intake. Remember the
heat that you use for cooking can convert good elements into bad fats. Aim to
use medium temperatures for olive oil while butter, coconut, and palm oil do
well at high cooking temperatures.
Increase fat burning enzymes, incinerate body fat
A high protein, low carb intake will produce enzymes to help you burn protein
as fuel. After all, the body is a smart machine and will adapt to circumstances.
But for reasons mentioned above, we want the body to produce new enzymes that
will assist the body to use more stored fat as fuel.
One of the best ways to accomplish this is “fat loading.” A large influx of
dietary fat over a 12–24 hour period causes a metabolic shift. The abundance of
dietary fat available forces the body to find a way to use it as fuel quickly,
especially when protein and carbohydrate intake are reduced during this fat
loading period. The body will continue to use fat as fuel for several days
following the fat loading because the fat burning enzymes will still be in large
supply. However, the body will not differentiate between fat intake through food
consumption or stored fat sitting on your hips. Luckily for you, these
conditions can produce some fantastic fat loss progress in short periods of
time.
Fat loading spares protein, which can be used to form new muscle, and also
stored carbohydrates, also known as glycogen, which can sit within the muscles
providing a fuel reserve for training and larger muscle bellies.
Considerations before you start the fat loading plan
Have you had a medical check up recently? Check with your doctor before
changing your nutrition plan. Do you face any dietary restrictions from your
doctor? Before beginning this program, you must clean up your diet for at least
a week. This means no refined foods, packaged goods, sodas, or sugars. It is
very important to follow the program for at least 14 days without interruption.
Infinity Fitness INC provides training, fitness, and nutritional information
for educational purposes. It is important that you consult with a health
professional to ensure that your dietary and health needs are met. It is
necessary for you to carefully monitor your progress and to make changes to your
nutritional and fitness program to enjoy success. Infinity Fitness does not
employ dieticians or health professionals and assumes no responsibility or
liability for your personal health and condition.
These statements have not been evaluated by the Food and Drug Administration.
Products are not intended to diagnose, treat, cure, or prevent any disease.
SST™, Superior Supplements and Training™, 100% MR™, Muscle Synthesis™, Muscle
Synthesis Powder™, Alpha Omega M 3™, Amino Loading™, Fat Reduce™, Zero Tolerance
Fat Loss Plan™, and Get Lean Protein™ ,Fat Loading™, Chronological
Nutrition™ are Trademarks of Superior Supplements and Training LLC, OHIO USA.
Your results may vary and depend on many factors. No Endorsements of any
product or training system is intended, expressed or implied, by any athlete who
may be pictured in illustration of this Article. Copyright © Infinity Fitness &
Training Inc, OHIO USA 1999-2009, All Rights Reserved.
Scott H. Mendelson, author of the e-book, 100% Fitness Solution, and
director of Infinity Fitness, is a highly regarded performance nutrition and
training specialist. In addition to his celebrity and executive clients, Scott
works daily with professional athletes from the NFL, NHL, MLB, and NCAA. He has
built an excellent reputation providing effective supplements, cutting-edge
information, customized programs, and unmatched service to thousands of clients
worldwide. Scott is the special assistant to Eric Serrano, MD, and helps with
the design of training and nutrition programs for Serrano’s family practice
patients in Columbus, Ohio.
Please send questions to
scott@infinityfitness.com.
Elite Fitness Systems strives to be a recognized leader in the strength
training industry by providing the highest quality strength training products
and services while providing the highest level of customer service in the
industry. For the best training equipment, information, and accessories, visit
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