6

votes

Please explain concepts of high fat / less exercise

Answered on September 12, 2014
Created August 26, 2011 at 6:31 PM

I've seen numerous people suggest increasing fat intake in order to aid weight loss. Another suggestion is to exercise less. As a newbie, I'm still trying to wrap my head around certain non-conventional ideas, and this is one of them that needs a little further explaining! Your comments are much appreciated.

83d6a06c93bb3490dbca339cbbb63385

(526)

on October 24, 2011
at 09:07 PM

I have to kinda agree with gn. No tallow? No lard? No fresh fat on the meat in your list? Ugh.

77877f762c40637911396daa19b53094

(78467)

on October 04, 2011
at 02:49 PM

Oh but it does. Body fat composition is not accurately relected in scale weight. Remember that...

77877f762c40637911396daa19b53094

(78467)

on October 04, 2011
at 02:48 PM

I could eat a jar of almond butter and a half pound of cheddar cheese and still want more! On the other hand, eating massive amounds of these foods has never caused weight gain for me, just stalled weight loss, so once I get skinny, look out cheese and nutbutters, here I come!

77877f762c40637911396daa19b53094

(78467)

on October 04, 2011
at 02:46 PM

Wow. Might I suggest getting more sun and perhaps getting a hobby or two and more socializing? Paleo is more than just food. It's about returning to the lifestyle of our ancestors and they were SOCIAL!!! Make some friends, have some fun.

A45af235ed4dd0b4f548c59e91b75763

(1936)

on August 30, 2011
at 02:05 PM

I certainly agree that there are many benefits to exercise other then weight loss.

A45af235ed4dd0b4f548c59e91b75763

(1936)

on August 30, 2011
at 02:05 PM

The problem is that we tend to search out food when we are hungry. If you are trying to loose weight, then being hungry is counter productive. This is just one idea about the relationship between exercise and weight loss. It is the idea central to Taubes “Why we lose weight and what to do about it”. Obviously people can be successful loosing weight by increasing exercise and decreasing food intake, we see it all the time. How sustainable is it? That is another issue. The OP asked what was up with the high fat/less exercise concept with regards to weight loss.

Medium avatar

(10611)

on August 29, 2011
at 07:42 PM

I'll upvote for the insight but I have to ask what is wrong with being hungry. There are benefits to exercising beyond just losing weight.

7c9f81d68c78de1a31eab9c91c17b4b8

on August 29, 2011
at 02:57 AM

Great answer. Thanks. I needed it too!

77877f762c40637911396daa19b53094

(78467)

on August 26, 2011
at 11:57 PM

perhaps, it's just a low blood sugar)))... but paleo for me is not so much a nutritional concept, but rather an 'aesthetical' one wich serves an 'existential' purpose, and is something to channel my inferiority complex into: other people have many things (money, girlfriends, careers, etc.), and i have my hunger and misery... push-ups, pull-ups, fasting, zero carb stints, relatively good waist to shoulders ratio - they give me some power not to get disappointed in life completely

9d43f6873107e17ca4d1a5055aa7a2ad

on August 26, 2011
at 10:25 PM

Gn.....wtf drugs are you on?

Medium avatar

(10611)

on August 26, 2011
at 09:49 PM

No, the point of "no exercise" IS no exercise. This is one of many problems I have with Taubes's pop science books. Telling people to shun exercise to control their appetites is anti-paleo IMHO.

132966e25fc0fea184ed0895f6d28ad4

(131)

on August 26, 2011
at 09:29 PM

Hey Paleogal, good question, but let me just say high fat doesnt mean tonnes of it...which is what i have been doing in my interpretation lol and thanks to the critiques from the hacks i am now cutting it down!!!...BUT on a side note, i have been doing next to 0 carb, LOTS OF FAT(too much) and i didnt actually gain weight, or size. Also the types of fat to increase is Coconut oil fat! Read this http://apjcn.nhri.org.tw/server/APJCN/volume12/vol12.2/fullArticles/Kasai151.pdf

77877f762c40637911396daa19b53094

(78467)

on August 26, 2011
at 08:42 PM

if "paleo" is when you call "avocado, coconut oil, ghee, olive oil" "good fats" - call me a full-blown 'anti-paleo': i'm unable even to imagine what kind of (paleo)-hipster a person should be to call such things "good paleo fats" - they are just too 'tasty', and thus too unglamourous, to fit what humankind aristocracy (=paleo) should mostly feed on: living creatures' flesh, and disgust with life from such miserable existence

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on August 26, 2011
at 06:56 PM

The Primal Blueprint by Marks Sisson or his site at http://www.marksdailyapple.com has all the info you need.

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10 Answers

9
030167d1516b20d4a79f326dded608b0

on August 26, 2011
at 07:10 PM

Fat is incredibly satiating, and doesn't really create much of an insulin response (which is good). Not to mention, it's really delicious. Now, all fats are not created equal. I'd encourage you to read this great article on Mark's Daily Apple

"Exercise less" is usually used in the context of individuals who are overtraining with endless amounts of running/cardio/lifting/crossfit. There is a tipping point in which the punishment to your body and adrenal system outweighs an physical benefits of exercise. Do a search on this site for paleo hackers who are stalled out on weight loss, most of the top recommendations will be to stop exercising so damn much and get more sleep.

8
A45af235ed4dd0b4f548c59e91b75763

(1936)

on August 26, 2011
at 08:24 PM

The concept revolves around the concept that carbs (or some types of carbs, or carbs in some quantity) are what are making you (or keeping you) fat. In order to eat less carbs, you need to substitute those calories for something else. Fat is satiating, does NOT make you fat (a hard concept for many to grasp) and is packed with nutrients.

Exercise makes you hungry; hence you eat more and thus diminish any weight loss potential. Any calories you burn via exercise are replaced by the increased appetite. Personally, I feel that some level of excercise is benificial for weightloss, just not in excess.

So, you work out less to lower your appetite, and eat more fat because it replaces carbohydrates, fills you up, doesn???t make you fat, and does a body good (unlike milk, but that is another post).

Medium avatar

(10611)

on August 29, 2011
at 07:42 PM

I'll upvote for the insight but I have to ask what is wrong with being hungry. There are benefits to exercising beyond just losing weight.

A45af235ed4dd0b4f548c59e91b75763

(1936)

on August 30, 2011
at 02:05 PM

The problem is that we tend to search out food when we are hungry. If you are trying to loose weight, then being hungry is counter productive. This is just one idea about the relationship between exercise and weight loss. It is the idea central to Taubes “Why we lose weight and what to do about it”. Obviously people can be successful loosing weight by increasing exercise and decreasing food intake, we see it all the time. How sustainable is it? That is another issue. The OP asked what was up with the high fat/less exercise concept with regards to weight loss.

A45af235ed4dd0b4f548c59e91b75763

(1936)

on August 30, 2011
at 02:05 PM

I certainly agree that there are many benefits to exercise other then weight loss.

5
485bcefe7f1f7a6df1a293a826bf6137

on August 29, 2011
at 01:22 AM

Exercising vigorously, e.g. aerobics/cardio, keeps cortisol high. That's because of million-year-old programming under which your body is convinced you're being chased by an animal, regardless of what your mind thinks. The endorphin high you get is not a reward for exercising, but rather a consolation prize to reduce suffering while being ripped apart by a lion. And high cortisol inhibits fat burning. That's why less stressful activity such as walking, short sprints, playing sports, etc., makes more sense. And when people lose enough weight through diet they generally begin engaging in those more or less automatically.

Saturated/animal fat keeps insulin lower and allows stored fat to be used as energy. And coconut oil, being comprised largely of medium chain triglycerides, is metabolized rapidly by the liver, raising your metabolic rate.

7c9f81d68c78de1a31eab9c91c17b4b8

on August 29, 2011
at 02:57 AM

Great answer. Thanks. I needed it too!

5
510bdda8988ed0d4b0ec0b738b4edb73

(20888)

on August 26, 2011
at 06:54 PM

This is going to be one where I'll say: it's worked for tons of people and just give it an honest try for 30-60 days and see how you do. The real answer to your question requires going to Gary Taubes' treatise "Good Calories Bad Calories" - there's so much background with hormone signalling and how different nutrients are processed in the body. Poke around at www.robbwolf.com and www.archevore.com and see what they have to say, and look at their "getting started" suggestions. Sorry if this seems like a cop out, but we can't really answer your question without a huge book, anything else boils down to "trust us, it works!", so I'll just cut out the middle man and say: "trust me, it works!"

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on August 26, 2011
at 06:56 PM

The Primal Blueprint by Marks Sisson or his site at http://www.marksdailyapple.com has all the info you need.

4
345c1755efe005edd162b770dc6fb821

(8767)

on August 26, 2011
at 07:55 PM

high fat in this case is lots of good fats! (avocado, coconut oil, ghee, olive oil) I personally didnt and dont do much exercise, that said, I need to!!
You can loose weight and hopefully protect the muscle mass you already have but, truth be told, the skinny fat phenomina is true.

The point of less exercise is not NO exercise, its more about walking, keeping moving and doing sprints once a week. Excessive exercise is what they dont want you to do.

hope this helps!!

9d43f6873107e17ca4d1a5055aa7a2ad

on August 26, 2011
at 10:25 PM

Gn.....wtf drugs are you on?

77877f762c40637911396daa19b53094

(78467)

on August 26, 2011
at 11:57 PM

perhaps, it's just a low blood sugar)))... but paleo for me is not so much a nutritional concept, but rather an 'aesthetical' one wich serves an 'existential' purpose, and is something to channel my inferiority complex into: other people have many things (money, girlfriends, careers, etc.), and i have my hunger and misery... push-ups, pull-ups, fasting, zero carb stints, relatively good waist to shoulders ratio - they give me some power not to get disappointed in life completely

77877f762c40637911396daa19b53094

(78467)

on August 26, 2011
at 08:42 PM

if "paleo" is when you call "avocado, coconut oil, ghee, olive oil" "good fats" - call me a full-blown 'anti-paleo': i'm unable even to imagine what kind of (paleo)-hipster a person should be to call such things "good paleo fats" - they are just too 'tasty', and thus too unglamourous, to fit what humankind aristocracy (=paleo) should mostly feed on: living creatures' flesh, and disgust with life from such miserable existence

Medium avatar

(10611)

on August 26, 2011
at 09:49 PM

No, the point of "no exercise" IS no exercise. This is one of many problems I have with Taubes's pop science books. Telling people to shun exercise to control their appetites is anti-paleo IMHO.

77877f762c40637911396daa19b53094

(78467)

on October 04, 2011
at 02:46 PM

Wow. Might I suggest getting more sun and perhaps getting a hobby or two and more socializing? Paleo is more than just food. It's about returning to the lifestyle of our ancestors and they were SOCIAL!!! Make some friends, have some fun.

83d6a06c93bb3490dbca339cbbb63385

(526)

on October 24, 2011
at 09:07 PM

I have to kinda agree with gn. No tallow? No lard? No fresh fat on the meat in your list? Ugh.

3
3432683fc74c2d2a40efe1e8f16ac1f6

(1130)

on August 26, 2011
at 11:20 PM

I would suggest here to read at least one paleo book cover to cover to grasp the whole idea of paleo lifestyle and understand why exactly it works. Primal blueprint or The paleo solution are both great.

3
Fa9f340eddbad9a544184c688fa4dcdd

(6433)

on August 26, 2011
at 06:53 PM

High fat doesn't always mean a very high calorie intake, simply that fat is making up a high proportion (eg 60%+) of those calories.

2
Medium avatar

(10611)

on August 26, 2011
at 09:37 PM

The "eat more fat" argument is related to the feeling of fat satiation, which causes you to want to eat less.

The "exercise less" argument generally comes from Gary Taubes assertion that exercise makes you hungry.

Both of these arguments are as true as you want to make them. In my experience the second argument is false, because I tend to overeat when I'm bored and inactive, and because I lost 25 pounds (and kept it off for 4 years) by exercising.

Whatever you do stick to it. You won't lose weight unless you eat less than you metabolize. And the scale doesn't lie.

77877f762c40637911396daa19b53094

(78467)

on October 04, 2011
at 02:49 PM

Oh but it does. Body fat composition is not accurately relected in scale weight. Remember that...

2
Daee02d4fabbf765d15ea8c1e5cf1d91

(70)

on August 26, 2011
at 07:04 PM

a bit of fat, butter, cheese, coconut oil, olive oil, or the like kills hunger. Killing hunger is the key to weight loss.

I have been trying coconut oil in tea. Just a few grams per jug of tea, and I can go all day between three small meals. Nuts are also good, but the reward for me with nut, cheese is to high.

77877f762c40637911396daa19b53094

(78467)

on October 04, 2011
at 02:48 PM

I could eat a jar of almond butter and a half pound of cheddar cheese and still want more! On the other hand, eating massive amounds of these foods has never caused weight gain for me, just stalled weight loss, so once I get skinny, look out cheese and nutbutters, here I come!

2
7592b3be70f189f30108046071f57266

on August 26, 2011
at 06:58 PM

Fat is what will help to keep us feeling full. With Paleo, ultimately our bodies become ketotic. Which means our body uses fat as an energy source as opposed to carbs. Now all of the extra fat that has accumulated on us is now used as energy, thus becomes burned off and viola weight loss

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